Fresh Picked: Farm Fresh Finds

Farm Fresh Finds

A dietitian's guide to farmers' market shopping.

By Leah Brooke

The days get longer. The temperatures are warm, and the green is starting to pop through. It must be springtime in Iowa! This means more time outside, golfing or playing tennis for some, but for me, it means heading to the local farmers’ market. There’s nothing better than enjoying fresh air while browsing the local farmers’ and producers’ fruit of their harvest! Here are a few tips on navigating the farmers’ market from a Registered Dietitian’s perspective.

Support the Local Farmer

Farmers love to chat while you’re browsing their products. Feel free to ask them more about themselves, their practices and business and get to know them better. This allows you to make a connection with the producer. See something new or unique? Ask the farmer what it is and how to prepare it. It’s a win-win for everyone when supporting the community by purchasing local, fresh and nutritious produce.

Purchase in Season

With our shorter growing season in Iowa, buy what farmers have the most available. It will likely be a better price and taste the freshest. Look for lettuce and asparagus in May, broccoli and rhubarb in July, and watermelon and sweet potatoes in September and October. Find ways to use the local produce in recipes first, then supplement with grocery store produce as needed. If you need inspiration on how to use your produce, visit the Spend Smart. Eat Smart. website or app and use the “Cook” drop-down menu to find “Produce Basics.” There you’ll also find nutrition benefits, how to select your produce, and storing, cleaning and preparation tips for a variety of produce. I never seem to remember how to pick out my watermelon, so I open the app on my phone and instantly know to choose one with a symmetrical shape, creamy or yellowish-colored undersides and dried stems.

Buy in Bulk

Have you ever considered purchasing beef, pork, cheese or eggs from a local producer? Many people freeze their bulk meat and get creative with the variety of cuts. Perhaps it’s the end of the season for apples, and you want to try canning applesauce or apple butter. You can save money by purchasing in bulk at the farmers’ market!

Grow Your Own

Take advantage of the plants and starters offered at the farmers’ market. After all, the seller likely has a green thumb and is happy to share tips on growing your own. From one rookie gardener to another, it’s so satisfying growing your own produce and herbs. Start small and see how you do with just a few favorites. Tomatoes, peppers and herbs work great in pots if you’re short on space.

I highly encourage you to check out your local farmers’ market and take grocery shopping to the next level. It’s not just a chore but an outing. There are many advantages to buying fresh, local produce. Bring a friend, your family or significant other — get everyone involved in the meal-planning process. It’s so much more than grocery shopping. Between the children’s activities, community building and homemade local goods like honey, breads and jams, it’s a time to slow down and connect. So, grab your reusable grocery bag, treat yourself to a coffee or iced tea and browse for those homegrown, bountiful goodies.

There's nothing better than enjoying fresh air while browsing the local farmers' market. It's a win-win for everyone when supporting the local community by purchasing local, fresh and nutritious produce.