Introduction
Depending on where you live, farmers’ market season is beginning. This is a great place to take advantage of fresh local produce and support small businesses. Need some tips on how to shop smarter and healthier? Keep reading…
If you’re looking to eat healthier and cleaner, consider shopping at your local farmers’ market.
Locally grown produce will be full of flavor, nutrients, and freshness but will look somewhat different from the produce found in grocery stores so be open-minded when deciding what to buy.
What do farmers’ markets sell?
Depending on where you go, they can sell meat/livestock, dairy, eggs, other foods (honey, preserves, syrups, tea, coffee, nuts, etc.), and produce (fruits and vegetables, and herbs) Some sell bakery goods, soaps, and more.
In this blog, I’ll review 5 smart shopping tips, plus bonuses to help you make the most out of your trip to the farmers market near you.
- Plan ahead
- Coolers and bags
- Money
- Timing
- Tour the market
- Bonus tips
Tip #1 – Prepare in advance
Decide where you’re going to shop before you go. To find local farmers markets in your area visit local harvest.
Each market will sell different goods. Be sure to know what it is you’re shopping for and whether the market you’re visiting sells those items.
Tip #2 – Coolers and bags
Be sure to bring a cooler or two filled with ice if you’re traveling far or live where there are high temperatures. Two coolers are ideal! One for raw meat and fish (even if you don’t plan on buying it, you may end up finding some good deals) and the other for fresh produce that needs to stay cool.
Pro tip: not all produce should be stored in the refrigerator. Check out the Farmers Almanac on what foods don’t need refrigeration. Some tips might be more difficult to follow. Take what makes sense to you.
Fresh produce can carry bacteria so always wash it before eating. Bagged produce can carry bacteria even if it’s been tripled washed!
Precut produce is more susceptible to bacterial contamination and should be separated from raw meat.
Reusable bags
“Green” bags have gained popularity over the years to help support an eco-friendly environment. That said, these bags can carry and transfer bacteria from groceries.
It’s best to wash the cloth bags after each use in hot soapy water and air-dry.
Non-woven polypropylene bags made from recyclable plastic fabric should be wiped down after each use.
Polypropylene is a type of plastic usually made from petroleum. It’s considered a safe plastic, however, there are some studies that suggest more research is needed when it comes to the toxicity levels for cancer in humans.
If you’re like me, (lazy) and don’t use eco-friendly bags because of the extra cleanup, the stands will give you bags for any items you buy. Keep in mind, the bags may be plastic or paper.
Note: I do recycle those paper-thin plastic bags and paper bags at my local grocery store. They have a drop box for recycling.
Bags are a personal choice. If you don’t like the idea of plastic bring your own paper bags if you’re not into reusable.
Pro tip: Bring your favorite basket!
Tip #3 – Money
Bring cash, preferably in smaller bills to make transactions easy. Most farmers markets will take credit/debit and EBT (Electronic Benefits Transfer) cards but they might require a minimum amount to use the card. However, they prefer cash!
Here’s why cash is preferred
No fees with cash. Straight forward exchange. Each transaction with a credit/debit card requires the farmer to pay a fee. This cuts into their bottom line and who can blame them if they’d rather not pay ‘Uncle Sam’.
Tip #4 – Timing
Farmers’ markets have a limited supply of goods. If you want the most variety, it’s best to go early. But, if you’re shopping on a budget, going at the end of the market day is better to get great deals and negotiate prices. Just remember, it will be slim pickings.
Tip #5 – Tour the market
Shopping can be very exciting, especially when you see something that’s unique. Before you know it, your money may be low or spent by the time you get to what it was you originally went there to buy. Don’t get caught up in the glitz of shopping!
It’s always good to walk around the market before you buy anything. You may be overpaying if you buy the first thing that catches your eye. Usually, the best prices are in the middle of the market.
Bonus tips
Ready to shop?
General tips on how to choose produce:
- Look at the color but be open to the flaws. Fully ripened produce will be evenly colored not shiny. Odd shapes, some bumps, and dullness are normal when buying fresh. For example, apples will not have a shine on the skin like in a grocery store.
- Pick it up and squeeze it gently. It should feel firm and not smooshy.
- Smell it! It should smell fragrant. The more fragrant, the more flavorful.
- Taste it! Many stands give out bite-size samples of fruits and vegetables. Be open to trying a new fruit or vegetable. You may like it!
Bonus tip #1: Avoid waste
Sometimes you may get caught up in the activity of shopping only to go home with bags of fresh produce and not know what to do with it.
Pro tip: For produce that’s not in peak condition consider buying it to make soups, sauces, and roasted dishes. These are usually at a reasonable price and don’t be afraid to bargain.
Bonus tip #2: Ask questions
If you’re unsure of how to prepare any of the produce, ask the vendors. They love sharing their cooking suggestions and may have pre-printed cards for recipes.
Start a conversation about their produce and how much is grown locally.
Ask about the use of pesticides.
Question their growing method, greenhouse-grown or open-field.
Greenhouse-grown can be grown without the use of soil and in an enclosed environment. This doesn’t mean it’s organic or without the use of pesticides.
Open-field is the conventional method of farming. Planting the seeds in the soil and watering.
Each method has its advantages and disadvantages. Ask the vendor about the differences.
Inquire if they support CSA (Community Supported Agriculture)
This is direct marketing to the community for a fee. The customers pay a fee to reap the benefits of the harvest. To find more information in your area visit Local CSA.
Consider signing up for a membership or subscription if they offer CSA. You can always share the cost with family and/or friends.
If you’re interested in learning how to grow food at home, ask if they offer classes. If not, maybe you could partner with them and start a program to teach others.
Nutrition benefits
We need to add more fruits and vegetables to our diet to help improve our health and reduce the risk of chronic diseases, such as heart disease, stroke, and cancer. Fruits and vegetables contain antioxidants to help do that and are a natural way to increase fiber!
Some common antioxidants and food sources are:
- Vitamin C, found in many fruits and vegetables such as apples, oranges, pineapple, papaya, strawberries, carrots, kale, broccoli, cabbage, spinach, and tomatoes. It helps the body heal.
- Vitamin E, found in green, leafy vegetables such as spinach and beet greens. Also, red bell pepper, pumpkin, and broccoli. An important nutrient to aid in blood, brain, and skin repair.
- Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as spinach and kale. Also, found in zucchini, squash, and brussel sprouts.
- Lycopene, can improve heart health and prevent certain cancers. Found naturally in tomatoes, pink grapefruit, watermelon, papaya, and many more red-pigmented fruits and vegetables.
Conclusion
After reading this blog post, you should feel confident that you’ll be a smarter shopper when choosing some of the best locally grown foods to optimize your health. Not only does eating locally grown foods benefit your health, but it also benefits your community.
Locally grown foods aren’t shipped from faraway places so you’re not paying for packaging, processing, and transportation.
There’s a shorter time from harvest to table to promote freshness and taste. Foods are seasonal and promote food safety.
Remember to:
Go prepared with where to shop and what you’re shopping for before you head out.
Bring cash and plan your day for the best time to visit.
Don’t forget your coolers and bags or basket.
Tour the grounds first before you buy so as not to waste money and have enough when you really find something you’d like to buy.
Most importantly, have fun and experiment with new foods you haven’t tried!
In optimal health,
Lisa