Eat the Rainbow: Power a Healthy Life

🍎🍊🍋🥦🍇🌈From fiber to antioxidants, seasonal produce fuels energy, gut health, and long-term wellness—deliciously and locally.

At Farmers on Duty in Squamish, we’re proud to fill our shelves with seasonal vegetables and fruits from nearby farms. Beyond great taste and fewer food miles, produce plays an outsized role in everyday health. Here’s how it helps—and simple ways to get more on your plate.

Key Benefits

• Nutrient density: Vegetables and fruits pack vitamins (A, C, K, folate), minerals (potassium, magnesium), and phytonutrients that support immunity, vision, bone health, and recovery.

• Fiber for gut health: Insoluble fiber keeps things moving; soluble fiber feeds beneficial gut bacteria and helps support healthy cholesterol and blood sugar levels.

• Antioxidant support: Colorful pigments (like carotenoids, anthocyanins, and flavonoids) help counter oxidative stress from daily life and exercise.

• Heart-smart: Potassium-rich foods (leafy greens, squash, bananas) help balance sodium and support healthy blood pressure alongside an overall balanced diet.

• Steady energy & satiety: Produce adds volume and fiber for satisfying meals without weighed-down calories—great for stable energy between meals.

• Hydration helper: High-water choices (cucumber, melon, citrus) contribute to daily hydration, especially during active outdoor days.

How to Add More—Without Overthinking It

• Build the plate: Aim for half your plate as veg/fruit at lunch or dinner. Roast a tray of seasonal vegetables to reheat through the week.

• Mix colors: Different colors = different nutrients. Think “eat the rainbow” across the day, not every meal.

• Smart swaps: Use lettuce cups instead of wraps, spiralized zucchini for some of the pasta, or add grated carrots to sauces and burgers.

• Breakfast boost: Add berries to yogurt/oats, spinach to eggs, or avocado/tomato on whole-grain toast.

• Snack ready: Pre-wash snap peas, cherry tomatoes, apples, and pears; keep cut veg at eye level in the fridge.

• Sweet finish: Bake apples or pears with cinnamon, or blend frozen fruit into smoothies for dessert.

Local & Seasonal Wins

• Fresher flavor: Picked closer to ripe = better taste and texture.

• More variety: Seasonal rotations (spring greens, summer berries, fall squash, winter roots) keep meals inspiring.

• Community impact: Choosing local supports Sea-to-Sky farms, keeps dollars nearby, and strengthens regional food security.

Producer Spotlight (Join Us!)

Are you a local grower or maker? We’re always looking for seasonal stars—from heirloom tomatoes to cold-pressed juices. Share your product list, certifications, shelf life, and a short brand story at hello@farmersonduty.com to be considered for our shelves.

Quick Shopping Guide

• Greens: Kale, chard, spinach — vitamin K, folate, iron; toss into eggs, soups, grain bowls.

• Orange & red: Carrots, squash, tomatoes — beta-carotene and lycopene; roast for weeknight sides.

• Purple/blue: Berries, beets, cabbage — anthocyanins; great in salads and smoothies.

• White/tan: Garlic, onions, mushrooms — savory foundations; pre-sauté to speed up meals.

• Citrus & stone fruit (in season): Vitamin C and fiber; snack, zest, or top salads.

Note: Nutrition needs vary. If you have a medical condition or take medications, check with a healthcare professional for personal guidance.

Farmers on Duty — Fresh, organic & locally made. Right here in Squamish.