How to get the best – and healthiest – bang for your buck at the farmers’ market
The arrival of warm temperatures signals the end of the school year, summer vacations, and farmers’ market season.
If you’re curious about the farmers’ market but don’t know how to effectively shop at one, here are some tips to help you choose the freshest and healthiest fruits and vegetables the market has to offer.
How do I choose the best produce?
The best thing to do is engage with your local farmers. They’re selling what they’ve brought to the market, and they know everything about their wares.
If you have any questions about their produce or about the best options they brought to the table, engage with them. Build a relationship with your local farmers because they’re going to steer you in the right direction.
As always, you want to choose vegetables that are vibrant in color, have a nice firm texture, and are seasonal. You’re not going to see things like oranges and pomegranates in a summer market. Those aren’t seasonal foods in the summer in our local areas. Be aware of what is in season and what is not before you go to the market.
A little piece of farmers’ market etiquette: try not to pick up the fruits and vegetables without asking your farmer first. They can help you handle and choose the best items on their table.
There are a lot of fruits and vegetables at the farmers’ market that I’m interested in trying, but I don’t know where to start. What should I do?
I always encourage people to be brave and try new things! Try to think of different ways to prepare new foods. If it’s a new vegetable, look up recipes, try new seasonings, or try different cooking methods, like grilling or roasting.
How can I get my kids involved?
Bring your children to the market and make a contest of how many different colors they can pick while they’re there and how many colors they can get onto their plate. We all know that different colored fruits and vegetables provide us with different nutrients!
Another fun game you can play with your family is to pick out new recipes every week, put them into a hat, and have each person in the family pick out a recipe to try. You can try to match the food from that recipe with what’s at the farmers’ market.
How should I wash produce?
It is best to simply wash produce under cold running water, rubbing the surface to help remove any dirt or debris. That’s really all you need to do.
You don’t need chemical washes for your fruits and vegetables. Often, those can get into the fruits and vegetables, and we can end up consuming them, which could make us sick.
For things that are very tender, like berries, just wash the amount you need at that time. Don’t wash everything ahead of time. This will help them last longer.
The same is true for things like tender greens. You don’t want to wash the whole head of lettuce at one time unless you’re going to consume it all.
What about proper storage?
Some things are better stored in the refrigerator, and some are better stored on the counter at room temperature.
When you think of things like bananas, potatoes, onions, tomatoes, and avocados, we often store those outside the refrigerator.
A lot of other produce is stored properly in the refrigerator. When refrigerating, where you store them can be important.
Some foods produce what is called ethylene gas, which is very normal. This is just a part of the natural ripening process of many fruits and vegetables. Some produce does not create those gases, so you don’t want to store them together.
Things like tomatoes, apples, and mangoes produce ethylene gas. You want to store them separately from other types of produce, like cucumbers, carrots, Brussels sprouts, asparagus, and green beans, that don’t produce those gases. Storing them separately will help these foods last longer.
One question I get all the time is, “How do I store my greens, so they don’t go bad and get slimy?”
If you are purchasing them in those nice plastic containers at the supermarket, open up the container, take out what you need, take a clean paper towel, put it in on top of your greens, and close the lid.
The paper towel absorbs the condensation that collects in the container, and it prevents your greens from getting slimy and wet, so they will last a lot longer.
Bonus tip: Storing avocados
You won’t likely find them in farmers’ markets in this region, but people often ask about storing avocados, too.
You really need to keep them airtight. Some advise to cut only half of it at a time and then store the other half with the seed still in it rather than pulling it out. Then, cover it with the plastic wrap that adheres to the surface of the avocado to help prevent exposure to air which will cause oxidation and browning.
They do make avocado storage containers that are especially for avocados.
If you add an acidic compound like ascorbic acid (vitamin C) or lemon juice to it, this can keep it from browning a lot longer, also.
When it comes to safe handling and serving of produce, check out the FDA website.
Grab your reusable bag and go shopping!
Farmers’ markets are a treasure trove of locally grown produce, locally raised meat, and other locally made products. The key word there is “local.” Not only are you getting the freshest products available, but you’re also supporting your friends and neighbors who grow and make these products.
Research what’s in season right now and talk to the farmers at your market about what they’re selling. You’ll create new relationships and get great-tasting food, too!
Additional resources:
Farmers Market Food Safety Tips – USDA.gov
How to Reduce Food Waste at Home – USDA.gov
The Best Way to Store Fruits and Veggies – Eatingwell.com