Acorn squash is a winter squash with a nutty flavor and plenty of vitamin C and potassium to support healthy bones, blood vessels, and heart function.

Anytime you find yourself at TABLE, you’re likely to see plenty of greens, especially peppery arugula. You might also spot leafy tops from carrots, beets, and turnips, which are all edible, nutritious, and great to cook with.

Crisp, flavorful spring spears packed with vitamins, fiber, and antioxidants—perfect roasted, grilled, or sautéed.

Avocados are a nutrient-dense fruit known for their creamy texture and rich, buttery flavor. They are packed with heart-healthy fat, fiber, and essential vitamins like B6, C, E, and K. Avocados also contain potassium, which helps support healthy blood …

Naturally sweet and portable, bananas are a potassium-rich snack that fuels your body anytime.

Basil adds fresh flavor to salads, pasta, sandwiches, and more. It’s low in calories and packed with nutrients like vitamins K and A. Have extra? Try making pesto or a tomato, mozzarella, and basil grilled cheese!

Beetroots are a good source of nutrients, fiber, and many plant compounds. Beets improve not only heart health but also can reduce blood pressure and enhance your endurance.

Bell peppers are highly nutritious and a great addition to your diet!

Juicy, tart-sweet berries loaded with antioxidants and fiber for a refreshing summer treat.

Sweet, nutrient-packed berries full of antioxidants to support brain health and memory.

Bok choy is a nutrient-dense leafy green packed with vitamins, minerals, and antioxidants. It supports bone health, boosts immunity, and promotes heart health while being a low-calorie addition to any meal.

Like many of the spring cruciferous vegetables we’ve been sending home lately, broccoli is loaded with plant compounds that are believed to prevent cancer. If you only get to eat one vegetable, broccoli is a great choice.

Brussels sprouts are low in calories but high in so many nutrients, especially fiber, vitamin K, and vitamin C. Brussels sprouts are also rich in antioxidants which help prevent cell damage.

Burmese okra, often called long-pod okra, is a variety of okra known for its long, slender green pods that can grow up to 6 inches or more in length.

Nothing says fall like butternut squash! Whether roasted, pureed into soups, or added to salads, butternut squash brings a sweet, nutty flavor and a host of health benefits to your table.

Cabbage is a cool-season vegetable usually available in NC in the fall and spring months. It is a nutrient-dense option packed with vitamins C and K, fiber, and antioxidants. It’s low in calories, supports digestion, boosts immunity, and promotes heart …

Crunchy orange roots bursting with beta-carotene, perfect raw, roasted, or in soups.

Cauliflower comes with an impressive nutrition resume containing 11 vitamins and minerals, including Vitamin C, folate, and Vitamin K. It is also high in fiber and antioxidants which are important for gut health and preventing disease.

Crisp, hydrating, and low-calorie, celery adds crunch and nutrients to snacks and salads.

Swiss chard is a colorful green with edible leaves and stems. It is rich in vitamins A, C, and K and easy to use in meals like pasta, soups, or wraps.

A TABLE family favorite is a pack of cherry tomatoes! This summer fruit is an amazing source of Vitamin C, Vitamin A, and Vitamin K. In addition to being rich in vitamins, cherry tomatoes are also high in fiber.

Fragrant green herb with bright flavor and antioxidants, perfect for tacos, salsa, and more.

Collard greens are hearty, nutritious greens that are rich in vitamins A, C, and K and easy to cook in many meals.

Sweet and starchy, corn is full of fiber, B vitamins, and antioxidants for summer dishes.

Cowpeas are an excellent source of protein, which helps build and repair muscles and tissues. They are also rich in fiber, which supports healthy digestion and helps you feel full longer.

Cucumbers are made up of 96% water, which means they can help you stay hydrated! They are rich with nutrients that are great for your skin but to maximize your fiber intake from cucumbers, be sure not to peel them before eating.

Dirty Girl tomatoes are known for their sweet, juicy flavor with a slight tanginess. Many people describe them as having a classic “tomato taste” that is richer and more flavorful than many grocery store varieties.

Dragonfruit is a vibrant, tropical fruit known for its striking appearance and mildly sweet flavor. It’s packed with nutrients like vitamin C, fiber, and antioxidants, which support immune health, digestion, and overall wellness. Dragonfruit can be enj …

Versatile purple veggie with a hearty texture that soaks up flavors beautifully.

Bold, flavorful, and packed with immune-boosting compounds to enhance any dish.

Tender, crunchy, and packed with vitamins and antioxidants, great raw or cooked.

Spicy peppers with vitamin C and capsaicin to add heat and flavor to meals.

Crisp, juicy, and mildly sweet, this underrated tuber tastes like an apple crossed with a potato. It eats well raw or cooked, and it just might become your new favorite crunch.

Kale is a popular “superfood” these days and there’s good reason for it! Kale boasts a lengthy list of nutritional benefits including being an antioxidant (which helps prevent cancer) and has been shown to lower cholesterol.

Tangy-sweet fruit loaded with vitamin C, fiber, and antioxidants for a bright snack.

Learn more about the benefits of Lemons & Limes!

A serving of green leaf lettuce, like that we source from Wildflower Lane Farm, in itself has the full daily recommended amount of Vitamin K. There’s also Vitamin A, folate, Vitamin C, and several other important nutrients throughout lettuce.

Muscadine grapes are a delicious treat grown right here in North Carolina. These grapes are softer, taste sweeter than conventional grocery store grapes, and pack a greater nutritional punch! Muscadines contain some of the highest antioxidant levels am …

Learn more about the benefits of mushrooms!

Learn more about nectarines!

Okra is a flowering plant that grows in warm and tropical climates. The parts we commonly eat are the seed pods. They come in red and green and are sometimes called “lady’s fingers”. It is rich in nutrients including magnesium, folate, fiber, and antio …

Onions are flavorful vegetables that come in many varieties, from sweet to sharp and red and white! They’re rich in antioxidants and compounds that support heart health and immunity. Onions add depth to soups, salads, stir-fries, and roasted dishes. Th …

Oranges are juicy citrus fruits best known for their vitamin C content, which supports immunity and skin health. They also provide fiber and hydration from their high water content. Oranges can be eaten fresh, juiced, or added to salads and desserts. T …

You may not think of herbs as being nutritious food items but parsley is rich in so many nutrients. Parsley is particularly rich in Vitamin K which is especially important for bone health.

Peach season is everyone’s favorite! Peaches are high in fiber, vitamins, and minerals, they contain disease-fighting antioxidants and can even aid in digestion.

Pears are sweet, juicy fruits with a soft texture and high fiber content. They’re a good source of vitamin C and potassium, supporting digestion and heart health. Pears can be enjoyed fresh, baked, or sliced into salads. This Healthy Pear Crumble can b …

Potatoes are hearty root vegetables that provide energy from complex carbohydrates. They’re also rich in potassium, vitamin C, and fiber (especially when eaten with the skin). Potatoes can be baked, roasted, mashed, or turned into a healthy side dish. …

Sweet, hearty, and packed with fiber and vitamin A, pumpkins are the ultimate fall ingredient. Roast it, puree it, or toss it into your favorite dishes for cozy flavor all season long.

Radishes are crisp root vegetables with a peppery bite. They’re low in calories but high in vitamin C and antioxidants. Radishes add a refreshing crunch to salads, tacos, and sandwiches. These Roasted Radishes are a fun take on the vegetable!

Spaghetti squash is a nutritious, low-calorie vegetable that’s naturally rich in fiber, vitamin C, vitamin B6, and antioxidants that support digestion, immune health, and overall wellness.

Spinach is one of the most versatile greens and can be cooked or eaten raw in nearly any dish! It belongs to the amaranth family and is interestingly related to beets and quinoa.

Did you that spring onions are just onions that aren’t quite fully mature? Picking these onions early means they will have a milder flavor than fully formed onions that most of us are used to.

Springtime means fresh strawberries around TABLE and there’s nothing sweeter. Strawberries are low in calories, delicious, and healthy.

Sugar snap peas are crunchy, sweet pods that can be eaten raw or cooked. They’re a good source of vitamin C, vitamin K, and fiber. Sugar snap peas make a great snack on their own, dipped in hummus, or tossed into stir-fries. These roasted sugar snap pe …

Summer squash is high in so many vitamins like A, B6, C, folate, and manganese. Manganese is a mineral that helps boost bone strength which is great for growing kids!

Sunflower Shoot Microgreens are baby plants that fall somewhere between a sprout and baby green, and interestingly they often contain higher nutrient levels than mature vegetable greens.

Sweet potatoes can come in a variety of colors including purple which is usually grown in NC and kids may enjoy some purple mashed potatoes! They are also  nutritional powerhouse packed with vitamins A and C, which are great for your immune system and …

Tomatillos are small, round fruits encased in a papery husk, often mistaken for green tomatoes but with a distinctly tangy, citrus-like flavor.

Turnips are a cruciferous vegetable which means they are low in calories but high in many nutrients, especially fiber and vitamin C. You might be surprised to discover Turnips are also a source of protein.

Zucchini is a summer squash and an excellent choice to add to your diet! And, while we think of it as a vegetable, it is a fruit because it grows from the flowering part of the plant and has seeds. It is very low in calories while providing a ton of nutrients our bodies need like vitamin A, manganese, vitamin C, Potassium, and a whole lot more.