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Sidekick Profile: Meet Kasey!

Tuesday, July 24, 2018 2:49:54 PM America/Detroit

Kasey Goins ~ A chocolate-loving Physician Assistant with a strong belief that food is medicine.

Professional Experience:

I am a full time Physician Assistant in Family Medicine and have a huge interest in nutrition and wellness.  I believe that food is medicine and that what we consume can either hurt or heal our bodies.  I love working with women who have (or have had) chronic medical conditions such as diabetes, heart disease, hypertension, and autoimmune conditions and aim to help them find healing through healthy food. 

Tips and Tricks for Cooking Healthy:

  • Prepare in advance! I’m super busy and always on the go, so being prepared is key for not pining for the nearest drive thru or vending machine when hunger strikes! I recommend planning out your meals for the week. This way, you're purchasing healthy ingredients without creating waste.
  • Wash & Cut: Plan time to wash and chop your vegetables right when you get home from shopping. You can also portion out meat (I like to portion chicken into 1 or 1 ½ pound freezer bags).  These tips make mealtime a cinch!
  • Slow & Low: The slow cooker is your best friend! 
  • Simple Snacks: For snacks, I like homemade granola bars, trail mix, or have fruit washed, cut and ready for snacking.

Favorite Graceland Fruit Products:

My husband and I love all of them, but particularly the No Sugar Added Dried Cranberries!  And the organic blueberries, too!  I add the cranberries to granola bars and salads, and often will make my husband a batch of peanut butter granola bars with dried blueberries. So good!

Instagram feed Kasey enjoys:
So many to pick from!  I’m a sucker for the recipes that Tieghan Gerard (@HalfBakedHarvest) creates, and I can’t get enough of Jessica Merchant’s (@HowSweetEats) wittiness and creative food combinations!  Also, Erin from @TheAlmondEater has the most stunning photos and cakes!  I get my inspiration from so many places!

 When not in the kitchens, you might find Kasey…

Probably at the gym, doing yoga, or in the kitchen!  I also love visiting the farmer’s market and hanging out at the beach in the summer!

Second Act Career?

I would absolutely love to take my blog full time.  I love the idea of working from home and making a living helping others improve their health.

Connect with Kasey:

Facebook: Well-Fed Soul

Instagram: @well_fedsoul



Posted By Jordan Fekete

How to: S'mores Bar

Wednesday, June 20, 2018 9:55:06 AM America/Detroit

June is National Camping Month so let’s talk s’mores! I love me the occasional s’more and so do my girls. Rather than doing the traditional s’mores, we recently set up a s’mores bar with some fun and delish toppings to choose from. If you’re a fellow s’mores lover who wants to make this happen, here’s how! 

  • Gather the following ingredients:
    • Whole grain graham crackers
    • Dark chocolate (Tip: at least 70% cocoa for an antioxidant punch)
    • Marshmallows (Tip: for the vegans out there…pick up the Dandies brand and you’ll skip the gelatin)
    • Additional toppings:
      • Diced banana pieces
      • Diced strawberry pieces
      • Peanut butter or almond butter
      • Nutella
      • Pretzel sticks broken into pieces
      • Sprinkles (Tip: to keep the fun but skip all the food dye and trans fat go organic)
      • Next, belly up to the s’mores bar, add a chocolate square along with your toppings of choice to a graham cracker square (Tip: the peanut butter, almond butter, or Nutella will help the other toppings stick)
      • Roast your marshmallow and put it on the pre-loaded graham cracker square
      • Place a graham cracker square on top and enjoy! 

Your super fruit sidekick,


Posted By Jordan Fekete

Sidekick Profile: Meet Vanessa!

Thursday, June 14, 2018 2:24:33 PM America/Detroit

Vanessa Musi ~ Revolutionary Pastry Chef with a healthy sweet tooth.

Vanessa Musi: Revolutionary Pastry Chef with a healthy sweet tooth.

Professional Experience: In 1992 I started baking my first healthy desserts and inspired by my personal story of hypoglycemia. I became the first healthy pastry chef in Mexico, one of the first in the world. I graduated with honors from the French Pastry School; since then, I have spent 26 years teaching, consulting for major restaurants, bakeries and doing recipe development for companies such as Starbucks and Bulletproof. I pioneered the first classes, workshops and healthy baking programs specializing in paleo, grain free, whole grain, vegan and keto recipes. Currently, I am creating the fist healthy baking school and bakery in the world in Austin.

Tips and Tricks for Cooking Healthy: Plan ahead! Buy frozen veggies, fruits, prepare your organic veggies (wash them and store them) so you can immediately make anything. I like to prep on Monday and make a few containers of veggies, rice or cauliflower rice and salmon that I can turn into different dishes in no time. For snacks, I keep boxes of my favorite bars or organic and sprouted nuts and seeds on hand. If I need to travel or have something on the go, I just pack some in a bag so I am prepared and don’t have emergencies. This is important for me because I have hypoglycemia.

Favorite Graceland Fruit Products: I love the no added sugar dried cranberries so much! And the Montmorency dried cherries -- I put them on my salads and add them to my cookies and bars.

Instagram feed Vanessa enjoys: @thefeedfeed

When not in the kitchens, you might find Vanessa… Exploring bakeries, coffee shops, restaurants, reading recipes online, walking, traveling to cities like NYC, Chicago, LA. I love self-development, entrepreneurship, social media and nutrition and listen to a lot of podcasts

Connect with Vanessa:


Posted By Jordan Fekete

National Great Outdoors Month

Wednesday, June 13, 2018 9:58:03 AM America/Detroit

June is National Great Outdoors Month. In celebration, I would love to share some ways to embrace adventure in the great outdoors.

  • Let your curiosity guide you: commit to trying a new outside activity. Maybe you have always wanted to canoe, go fishing, or sail. Seek it out and make it happen.
  • Explore nature: Try a good ole’ fashion hike in the woods. You’ll be getting fresh air and physical activity together in one.
  • Seek out an adventure: Really, the possibilities are endless here. My personal adventure this summer will be to take my girls to Sleeping Bear Dunes
  • Practice mindfulness in your current environment: Often adventure exists in familiar places if you view it through new eyes. Go for a walk in a place that you know very well but be mindful of every step along the way. In the words of Zen master Thich Nhat Hanh “walk as if you are kissing the Earth with your feet.”
  • Bring the indoors out: Do something that you typically do inside, outside. Some examples of this include doing yoga on the beach, reading under a tree, or sleeping under the stars.

How do you opt outside?

Your super fruit sidekick,


Posted By Jordan Fekete

In Bloom: Cherries

Friday, May 25, 2018 11:20:31 AM America/Detroit

With the National Cherry Festival on the horizon it seems fitting to do an ode to the amazing benefits of Montmorency tart cherries!

Nutritional benefits


  • High concentration of anthocyanins, through antioxidant benefits
    • Are cardio-protective and may reduce the risk of heart disease
    • Are anti-inflammatory and may decrease inflammation in the body
    • (For athletes) may help with muscle recovery after a workout

Naturally occurring melatonin:

  • Promotes better sleep by improving the quality and duration of sleep once you hit the pillow

Dietary Fiber:

  • helps us feeling full and in effect we may eat less
  • may help with blood sugar control
  • has cholesterol lowering effects
  • contributes to digestive health

Make them a part of your daily routine to achieve the benefits

Easy snacks for families

  • Nuts, pepitas, dried cherry mix
  • Top a yogurt parfait
  • Add to tuna salad and spread on a whole grain pita
  • Add as part of a cheese board
  • Toss on a bowl of oatmeal or granola

Your Super Fruit Sidekick, Tara

Posted By Jordan Fekete

Memorial Day Picnic Checklist

Thursday, May 24, 2018 2:17:08 PM America/Detroit

Guys, it’s finally here!!! Warm weather! My family has been living it up outside and enjoying some good outdoor eats. Here is our handy checklist for planning a picnic:

Picnic basket items:

  • Supplies
    • Plates
    • Cups
    • Silverware – some for eating and some for serving
    • Napkins
    • Cutting board - provides a flat surface to serve on
    • Corkscrew
    • Food
      • Tip: Try not to over pack perishable foods as this will help you limit waste and also lower food poisoning risk.
      • Easy, nutrient rich, and balanced packables:
        • Cut up fruits and veggies
        • Dried fruit
        • Nuts
        • Whole grain crackers
        • Hummus
        • Olives
        • Cheese
        • Sandwiches
        • Flatbreads packed with veggies
        • Drinks
          • Ice water works two fold – to hydrate you and to keep your food cold
            • Bring plenty of water if it’s hot or throw in some la croix as well if you want some flavor in your hydrator
  • Wine – yes please
  • Cold pack

Tip for packing your picnic basket:

  • Place bottles of ice water on top to keep food cold
  • Having reusable containers for packing your picnic will help your picnic packing and is more earth friendly than plastic sandwich baggies…GO GREEN!

Other items to bring:

  • Sunhats
  • Sunglasses
  • Sunscreen
  • Picnic blanket
  • Frisbee
  • If you have a doggie – a bowl for water

Your Super Fruit Sidekick, Tara

Posted By Jordan Fekete

Graceland Fruit Announces Wisconsin Expansion

Friday, April 27, 2018 11:51:57 AM America/Detroit

Addition of State-of-the-art Production Facility Provides 30 Percent Increase in Manufacturing Capacity

Read More
Posted By Jordan Fekete

Introducing Super Fruit Sidekicks!

Friday, April 27, 2018 8:56:59 AM America/Detroit

We're excited to announce the launch of Graceland Fruit Super Fruit Sidekicks (SFS); a group of taste makers, educators, and food lovers who share our passion for enjoying a happier, healthier life. What makes a Super Fruit Sidekick, you may ask? Here are some qualities that our Sidekicks are known to possess: 

  • They're foodies! They put deep care and thought into their food choices, appreciating the heathfulness, tastiness and aesthetic of a wide variety of foods. They're constantly browing Pinterest and Instagram for new recipes or food applications, and love to stay up to date on the latest food trends.
  • They're "proud Midwesterners" at heart (although you certainly don't have to reside in the Midwest to be a Sidekick). They're kind, hard working, community-minded and love helping others.
  • SFS are life learners. They're raving readers, always looking for answers to their questions. They live with a curiosity that makes every day fun.
  • Speaking of fun, Sidekicks are fun lovers! They're witty and love connecting through humor and other fun content. They're truly "a child at heart."
  • Lastly, SFS are entrepreneurial spirits. They have a growth midset, enjoy the challenge of overcoming obstacles, and are constantly thinking of innovative ideas to put into action!

Do you resonate with any of these values? Let us know you're interested in becoming a SFS! You'll see Sidekick content such as wellness blogs or new recipes on our social channels and blog. For more Sidekick information, check out our current line up of tastemakers. We can't wait to continue spreading the goodness of Super Fruit around the globe with the help of our Sidekicks!

Posted By Jordan Fekete

Happy Earth Day!

Friday, April 20, 2018 1:25:50 PM America/Detroit

5 ways to eat for our Earth:

  1. Use a reusable lunch box and water bottle. Planet boxes ( are perfect because they are not only reusable, but also remove the need for plastic bags due to compartments in the box. This adds up to a huge annual reduction of trash in landfills, oceans, or who knows where else. There are also fun options for kids because who doesn’t want to uncover a unicorn or a T-rex as they eat their food?!
  2. Shop your local farmers market or participate in community supported agriculture. These local options travel significantly less miles to get to you which is more environmentally friendly, but also can result in more nutrient rich foods for your body and support the local economy.
  3. Eat off your own land – garden, forage! If you want to decrease transit time even further between you and your produce, consider starting a garden and/or foraging. Bonus green points if you eat it raw as cutting out the cooking will decrease energy use!
  4. Buy in bulk. This reduces packaging waste and it can help save money...cha ching!
  5. Eat your fruits and veggies. By eating more plants and less meat you can help conserve water, land, and energy usage!

There are certainly more ways to eat green, but these are a great place to start!

Your Super Fruit Sidekick,


Posted By Jordan Fekete

Travel Tips: Healthy Snacks on the Go

Wednesday, April 4, 2018 2:17:02 PM America/Detroit

This time of year, many people are planning fun weekend adventures, road trips and family vacations. But one common travel challenge is how to stay healthy on the road.

As any road warrior knows, it can be tough to make good food choices when you’re faced with fast food, convenience stores and cranky kids. If you’re planning to take a trip, make sure to fuel up with some healthy snacks before you hit the road.

For longer trips, take a small insulated bag with freezer ice packs, so you can safely bring along your favorite (portable) refrigerated items such as yogurt, string cheese and hard-boiled eggs.  

Shopping List

Here are some of our favorite healthy, snacks-on-the-go.  

  • Bobo’s Bars - delicious oat bars 
  • KRAVE - flavorful jerky 
  • Brekki  - diary-free overnight oats  
  • Hippeas -  organic chickpea puffs   
  • Living Intentions Popcorn – superfood and super good 
  • Yumbutter - portable almond, cashew and peanut butter     
  • Siggis- Icelandic style yogurt  
  • Graceland Fruit - And remember to throw some of our dried fruit into yogurt, overnight oats or enjoy right out of the bag. A sweet snack you can always feel good about.  
Posted By Jordan Fekete
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