Your Guide to Healthy, Seasonal Eating
With summer in full swing, farmers markets are overflowing with fresh produce and local goods. To help you make the most of your trips—and your nutrition—we sat down with our dietician to talk all things seasonal, healthy, and budget-friendly.
Q: What are the healthiest fruits and vegetables to shop for at a farmers market?
A: Farmers markets generally have several healthy food options. Fresh, local fruits and vegetables at their peak ripeness are often more nutrient-dense than store-bought options. You’re more likely to maximize this by buying what is in season. If you’re not sure, check out this link: https://stpaulfarmersmarket.com/when-to-buy/
Q: How can I make sure I’m getting a balanced diet just from what’s available at the farmers market?
A: Most local farmers markets include a wide variety of food. Vegetables, fruit (berries, apples), protein (meat, eggs, cheese) and grains (breads, wild rice, tortillas)
Q: How should I plan my meals around what’s in season at the farmers market?
A: Buying at peak ripeness maximizes nutritional value. I recommend trying at least one new vegetable each time you go and plan a meal around it. Get the whole family involved and even have everyone choose one. (This is how my son figured out, at age 3, that he loves beets and that is also why he still plants them each spring at age 15!)
Q: What are some good strategies for shopping on a budget at the farmers market?
A: I recommend setting a budget before you go, bringing that much cash with you, and focusing on seasonal items. And take a lap to compare prices, prior to purchasing. If you use herbs, you can get a lot more for your money buying them at the market compared to a grocery store. Also, several farmers markets take EBT cards! https://stpaulfarmersmarket.com/food-assistance-2/
Q: How do I store fresh produce from the market to make it last longer?
A:
- Before storing, remove any rubber bands or ties from the food.
- In general, do not wash the food until you eat it (leafy greens are an exception to this).
- Tomatoes should be stored on the countertop and never in the refrigerator.
Q: What are easy ways to prepare unfamiliar vegetables or fruits I find at the market?
A: Ask the farmer! They are experts on the food they grow and will more than happy to offer suggestions.
Whether you’re a seasoned shopper or new to the world of farmers markets, embracing fresh, local food is a great way to boost your nutrition and support your community. Happy shopping—and don’t forget your tote bag!
