Pumpkins: More than a Jack-O-Lantern

During Fall, people use pumpkins in cooking, desserts, and in decoration. Read about the many health benefits that pumpkins provide for your family (and even pets)!

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K&W Tips: 7 Health Benefits of Squash

Yellow squash is rich in nutritional benefits and can be used in a variety of dishes, making it easy to add to any meal! K&W purchases all varieties of squash from local sources whenever possible. Buying local is always a healthier option. Why, you ask? Because there are more vitamins in vegetables that are freshly picked! If you aren't sold yet, here is a list of reasons why you should add squash to your diet. We will even cook it for you! Low in Calories 1 cup contains about 36 calories, 7 grams of carbohydrates, less than one gram of fat, and a gram of ...

Eat Seasonally This Spring

While many of your favorite fruits and vegetables may be available in the supermarket, they might not necessarily be in prime season. At K&W we try to provide the freshest food possible, so we want to share with you popular items that are actually being harvested during the spring months! Stay tuned for which foods remain in-season for summer and see what new fruits and veggies are added.       Vegetable                        In Season                         Fruit             ...

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Hot Foods To Keep You Warm This Winter

Keep cozy this winter! And not just with comfy sweaters and thick blankets. The food you eat during the cold winter days can make a difference in your ability to keep warm and stay in a happy mood. Certain foods can boost your body temperature and energy levels.   Soups, Stews, & Chili Who doesn't love a warm, home-cooked pot of soup, stew, or chili? These are so simple to make, and one batch can last you for days. Trying to eat healthy but want to forego that salad for something heartier?  A good soup requires only fresh veggies, lean meat, and ...

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3 Ways K&W Can Help Boost Your Immune System

Scratch Cooking You may have heard us mention before that much of K&W’s food is made-from-scratch daily. We want to provide our patrons with the best food possible, so it’s no surprise we make fresh food daily from the freshest ingredients available. Real food is free of harmful chemicals and additives and is as close to its natural state as possible. Let K&W help you make the switch from processed foods to a healthier alternative.   Make Healthier Choices Help boost your immune system by not dragging yourself down with loads of fat and calories. ...

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12 Foods Higher in Vitamin C Than Oranges

If all this time you thought taking vitamin supplements or only eating citrus fruits provided you with vitamin C, then think again! You could be eating these 12 foods without even knowing how they have actually been helping your immune system. See how these foods compare to the 69.7 mg of vitamin C in a medium orange. 1. Chili Peppers - ½ a cup chopped or diced delivers 107.8 mg of vitamin C. 2. Red Bell Pepper - 1 cup chopped contains 190 mg of vitamin C. Nearly three times more than an orange. 3. Green Bell Pepper - 1 cup chopped contains 120 mg of vitamin C. 200% ...

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Five K&W Fun Facts You Didn’t Know

1. K&W Buys Local | K&W buys locally grown ingredients whenever we can. No shipping in of stale, frozen food items. We work closely with North Carolina’s “Got to be NC” program and place a strong emphasis on purchasing freshness and quality from local growers. 2. Made-From-Scratch Daily | Ever wonder how long something has been sitting there? The delicious food choices we present to our customers are made from scratch in small batches throughout the day. This means it will be fresh when you get it and we can minimize waste and keep our costs down. It’s a ...