With summer here, farmers markets welcome customers with a variety of fresh, local ingredients.
“Visiting these markets in the spring and summer not only supports local farmers but also provides numerous health benefits,” says nutritionist Sarah Heckler, MS, RD, of Anne Till Nutrition Group in Raleigh, North Carolina.
Here are some tips for making the most of your Farmers Market experience in five main categories: fruit, produce, baked goods, fish, and homemade items like guacamole, jams, and soups.
10 Delicious All-American Summer Foods to Enjoy with Amazing Overseas Origins
Of course, before visiting any market, it’s wise to research the specific products available for the season.
“Seasonal fruits and vegetables are not only fresher and tastier, they are often cheaper and more plentiful,” Heckler said.
Picking produce at a farmers market can be easy with a few key tips. Read on to learn how to choose the freshest and best products. (iStock)
She says knowing what’s in season can help you make informed choices, ensuring you pick up the best quality items during peak periods.
This knowledge also allows you to plan your meals around the freshest ingredients, Heckler continues, increasing the flavor and nutritional value of your meals.
Want to make money from your lush garden? 4 ways to monetize your crops
Dig deeper into these five categories of products at farmers markets.
1. Abundant fruits
Speaking of fruit, Heckler said farmers markets are a haven for berries, stone fruits and melons.
She said strawberries, blueberries, raspberries and blackberries are all good choices, as well as peaches, plums, cherries and apricots. Watermelon and cantaloupe are also in season.
Fruits such as berries, peaches, cherries, and plums are great options for farmers market purchases. (iStock)
“Farmers market fruit is usually picked at its peak ripeness to ensure maximum flavor and nutritional content,” she said.
When choosing fruits, look for bright colors and fragrant aromas, which are indicators of ripeness and freshness.
Choose fruits for their bright colors and aroma, say experts.
“For berries, choose those that are plump, firm, rich, and deep in color,” Heckler says.
Stone fruits like peaches and plums should produce a light to mild pressure and have a sweet aroma, she says.
According to nutritionists, the following 8 fruits are most beneficial to health
“Also, when picking melons, tap lightly, listen for a hollow sound, and check for sweetness at the stem end.”
Discard fruit that has bruises, soft spots, or blemishes, as these are signs of overripeness or damage.
2. Rich in natural products
Heckler points out that leafy greens like spinach, kale, arugula and other varieties of lettuce, as well as root vegetables like carrots, beets, radishes and potatoes, are all good choices at farmers markets.
Seasonal vegetables such as zucchini, tomatoes, bell peppers and cucumbers are also plentiful.
Vegetables are fresh from the farmers market – they are rich in vitamins and minerals. (iStock)
“Fresh produce retains more vitamins and minerals, and because the time from farm to fork is shorter, locally grown vegetables often taste better,” she said.
When choosing leafy greens, look for crisp leaves that are not wilted or browned.
For root vegetables, choose ones that are firm and don’t have cracks or soft spots, Heckler says.
Don’t hesitate to ask your suppliers about their farming methods.
For popular picks like tomatoes, look for rich, consistent color that shows slight deformation when gently squeezed, indicating ripeness that’s not overly ripe, Heckler said.
Meet the American who makes ketchup, Dr. JAMES MEASE, a patriot who loves “Apples”
To help you and your family make the best choice, experts say, always ask suppliers about their farming practices, such as whether they use organic or pesticide-free methods, to ensure you’re getting the healthiest and most sustainable options explain.
3. A wide variety of baked goods
Farmers markets are also the place to buy delicious handmade baked goods.
Lisa Valente, a nutrition specialist at RD Healthline in Burlington, Vermont, said many businesses have booths and some small businesses that may not have the funds to open a full-time bakery can share wonderful products.
Farmers markets often offer a variety of baked goods such as muffins, breads, and pastries from local vendors. (iStock)
“Baked goods can be a great part of your market ritual, pick up a fresh loaf of bread to go with your locally sourced dinner,” she adds.
“If farmers are all in a stall looking at the cookies, you know they’re going to be delicious.”
Or enjoy a waffle or pastry while you browse. Valente suggests that if you’re new to the market and not sure where to shop, look for stalls lined up or see what vendors have on hand.
“They come every week and support each other, so if the farmers are all at a stall checking out the cookies, you know they must be delicious,” she said.
4.The freshest fish
When it comes to fish, look for local species like salmon and trout, as well as fresh shellfish like clams, mussels and shrimp, says Heckler, a nutritionist and food expert.
Local varieties of salmon, trout, clams and mussels are also great to buy from local farmers markets. (iStock)
To choose the best fish, look for clear, bright eyes (cloudy eyes are a sign of an old fish, she says).
Additionally, the skin should have a shiny and metallic look, not dullness or discoloration.
Heckler also says, “Fresh fish should also have a firm texture that springs back when pressed rather than leaving an indentation.”
Tips for selling eggs and making profit from your backyard
When choosing shellfish such as clams, mussels and shrimp, make sure they are stored on or around ice.
5. Happy self-control
Homemade specialties are popular at farmers markets, including guacamole made with local avocados, jams and jellies made with seasonal fruits, and soups made with produce.
“To make sure you’re getting the best quality, ask your supplier where these products are produced and ask about their ingredients,” Heckler says.
“One of the nice things about farmers’ markets is that you often have the opportunity to talk to the farmers themselves or the people who work on the farms.” (iStock)
“Ask if there are any preservatives or additives and check for potential allergens to make sure the items are made with fresh, local ingredients.”
Other tips to consider when visiting seasonal markets
Your local farmers market is one of the best places to buy produce in season.
“The produce sold in some grocery stores may be stored for a long time and then sit on the shelf for days, slowly losing nutritional value and flavor,” says Vanessa Imus, MS, RDN, a food specialist at the Center for Integrative Nutrition in Bothell, Washington. explain.
Click here to subscribe to our lifestyle newsletter
“Also, one of the benefits of farmers’ markets is that you often have the opportunity to talk to the farmer himself or the people who work on the farm.”
Experts say booth layout doesn’t always indicate which booths you should visit.
Talking to local farmers at these markets is also a great way to learn more about the benefits of shopping local. (iStock)
“I don’t think having the prettiest booth necessarily means you’re getting the highest quality product,” Healthline’s Valente said.
“Sometimes austere stages and handwritten cardboard signs showcase the best products around.”
Another tip from Valente is to research vendors ahead of time to find out who will be there and what types of food they typically have.
Be kind to vendors, says one nutrition expert.
She says many farms and vendors have social media accounts or websites so you can get a sneak peek and plan ahead.
And, importantly, she advises shoppers to be kind to vendors.
Click here to get the Fox News app
“Farmers work extremely hard to feed us, and a lot of things that day — market parking, weather, etc. — are beyond their control,” Valente said.
Finally, be sure to bring your own bags to take all purchases home with you.
For more lifestyle articles, visit www.foxnews/lifestyle
