Farmers markets are a great place to get not just fresh foods, but foods that are good for you.
One of the best parts of a farmers market is their relaxed-yet-festive nature. No two markets are the same. You can walk around with friends, family and kiddos in tow, sipping a coffee, tea or kombucha. And you’re outside in the sun and breeze. You can use these tips to make the most of future trips.
Go Early Before Things Are Picked Over
Produce is freshest in the morning and the weather is usually cooler. Most importantly, selection is broader as most sellers bring a certain quantity of produce for each sale. Here are some additional pointers:
- Choose fruits and vegetables in the prime of ripeness. It’s easy because farmers market produce is harvested within a few days of the sale.
- Look over each piece of produce that you’re selecting for blemishes or bruises. When choosing corn, I open the husks on the end a little to find the ones that have fully developed kernels.
- Grab your root vegetables, like carrots and beets, with intact green tops. Fennel bulbs and leeks are best this way, too. The tops of these vegetables make great ingredients for vegetable broths or soups.
- Look for vegetables you don’t grow in your garden, as well as those making special appearances in the market. Raspberry season is a good example: make sure to snag some of those delicious berries.
Buy What’s in Season
While many markets are open 12 months a year, if you plan for the growing season, you can get better buys. Remember to:
- Be aware of “narrow time windows” for certain produce like hard-neck garlic plants. They’re sometimes called garlic scapes, and they grow in late spring and early summer. If you find them, definitely bring them home. Do the same with green garlic. This type of garlic is packed with thiosulfanates, a heart healthy nutrient, as well as tremendous antimicrobial attributes.
- Look for mixed vegetable collections or flats of canning tomatoes. Sometimes these veggies don’t look as pretty as their perfect counterparts, but they’re usually perfect for big batches of canned soups, pasta sauces and salsa to tuck away for the winter. They’re usually affordable, too.
- Ask farmers about how their summer went. See if it’s been too hot or cool, or if they’ve had particular challenges. You can support farmers’ adventurous spirit by buying things new to their gardens.
- Show gratitude. Tell the sellers how much you appreciate the effort they put into the often-difficult task of bringing healthy food into a community.
Supporting and promoting local farmers makes a difference in the overall ecological health of where we live. Farmers markets are local, renewable and reduce impact – all important considerations for the future.
By Cami Jacobsen RD, LD, a registered dietitian with Avera Medical Group Comprehensive Weight Management
