As summer arrives, farmers markets welcome customers with a wide selection of fresh, locally grown produce.
“Visiting these markets in the spring and summer not only supports local farmers, but it also provides a wealth of health benefits,” says Sarah Heckler, RD, a nutritionist at Anne Till Nutrition Group in Raleigh, North Carolina.
These tips will help you get the most out of your farmers market experience across five main categories: fruit, produce, baked goods, fish and homemade goods like guacamole, jams and soups.
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Of course, before visiting a market, it’s wise to research the specific items that will be offered that season.
“In-season fruits and vegetables are not only fresher and more flavorful, they are also often more affordable and abundantly available,” Heckler said.
Selecting produce at the farmers market is easy with a few key tips: Read on to find out how to choose the freshest and best items. (iStock)
Knowing what’s in season will help you make informed choices and ensure you’re picking the best quality produce when in season, she says.
With this knowledge, Heckler continued, you can plan your meals around the freshest ingredients available, enhancing both the flavor and nutritional value of your meals.
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Let’s take a closer look at the five categories sold at farmers markets.
1. Abundant fruit
When it comes to fruit, Heckler said farmers markets are a treasure trove of berries, stone fruits and melons.
She says strawberries, blueberries, raspberries and blackberries are great choices, along with peaches, plums, cherries and apricots. Watermelon and cantaloupe are also seasonal favorites.
Fruits like berries, peaches, cherries and plums are great to buy at farmers markets. (iStock)
“Fruit at farmers’ markets is often picked at peak ripeness, maximizing flavor and nutritional value,” she said.
When selecting fruit, look for bright colors and good aromas, which are indicators of ripeness and freshness.
Experts say that it’s best to choose fruits with vibrant colors and a pleasant aroma.
“Choose berries that are plump, firm and dark in color,” Heckler says.
Stone fruits such as peaches and plums should soften when subjected to light pressure and have a sweet aroma, she said.
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“And when you pick a melon, tap it gently to hear if it sounds hollow and listen for a sweet smell coming from the stem end.”
Avoid fruit with blemishes, soft spots or bruises as these are signs of overripeness or damage.
2. Abundant agricultural produce
Heckler noted that leafy greens such as spinach, kale, arugula and various lettuces are big sellers at farmers’ markets, as are root vegetables such as carrots, beets, radishes and potatoes.
There is also a wide selection of seasonal vegetables such as zucchini, tomatoes, peppers and cucumbers.
Vegetables are fresh foods available at farmers’ markets and are rich in vitamins and minerals. (iStock)
“Fresh produce is rich in vitamins and minerals, and locally grown vegetables often taste better because they travel from farm to table faster,” she said.
When choosing leafy greens, look for ones that have crisp leaves that aren’t wilted or yellowing.
Heckler advises choosing root vegetables that are firm and free of cracks or soft spots.
Don’t be afraid to ask the seller questions about their farming practices.
For popular items like tomatoes, Heckler says choosing ones that have a rich, uniform color and feel slightly soft when pressed lightly indicates they’re not overripe.
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To make the best choice for you and your family, experts say don’t be afraid to ask sellers about farming methods, like organic or pesticide-free, to ensure you’re getting the healthiest, most sustainable options.
3. A wide variety of baked goods
The Farmers Market is also the place to buy delicious, homemade baked goods.
Many businesses will be setting up booths, and even smaller businesses that may not have the overhead of running a full-time bakery can offer great products, says Lisa Valente, MS, RD, nutrition expert for Healthline in Burlington, Vermont.
Farmers markets often feature a variety of baked goods from local vendors, including muffins, breads, and pastries. (iStock)
“Buying some freshly baked bread to accompany a locally sourced dinner is a lovely way to add some baked goods to your market experience,” she added.
“If all the farmers are checking out the cookies at the same booth, they must be delicious.”
Or, pick up a muffin or pastry as you browse the market. If it’s your first time at the market and you’re not sure where to shop, Valente suggests looking for booths with long lines or seeing what vendors have available.
“The farmers come every week and support each other, so if they’re all checking out the cookies at the same booth, you can bet those cookies are good,” she said.
4. Fresh fish
When it comes to fish, look for local sources like salmon and trout, as well as fresh shellfish like clams, mussels and shrimp, says Heckler, a registered dietitian and food expert.
Shop local produce markets for locally caught salmon, trout, clams and mussels. (iStock)
To choose the best fish, look for ones with clear, bright eyes (cloudy eyes are a sign of an older fish, she says).
The skin should also be shiny and metallic, not dull or discoloured.
“Fresh fish should have a firm texture that springs back without leaving a dent when pressed,” Heckler said.
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When choosing shellfish like clams, mussels, or shrimp, make sure they are stored on or surrounded by ice.
5. Handmade happiness
At the Farmers Market, artisanal specialty items such as guacamole made with local avocados, jams and jellies made with seasonal fruits, and soups made with farm produce are widely popular.
“To ensure you’re getting the best quality, ask the seller where their products are made and what ingredients they contain,” Heckler says.
“The great thing about farmers markets is that you often have the opportunity to talk to the farmers themselves and those who work on the farm.” (iStock)
“Ask about preservatives and additives, check for potential allergens, and make sure these products 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 seasonal produce.
“Produce sold at some grocery stores can be stored for long periods of time and then left on the shelves for days, gradually losing nutritional value and flavor,” says Vanessa Imus, a food expert at Integrated Nutrition in Bothell, Washington.
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“And what’s great about farmers markets is that you often have the opportunity to talk to the farmers themselves and the people who work on the farm.”
Experts say the layout of booths isn’t necessarily an indication of which ones to use.
Talking to local farmers at these markets is also a great way to learn more about the benefits of shopping local. (iStock)
“I think just because it’s the prettiest looking booth doesn’t necessarily mean you’re getting the highest quality product,” Healthline’s Valente said.
“Sometimes the no-frills presentation and hand-painted cardboard signs showcase the best produce.”
Another tip from Valente is to research the vendors ahead of time so you know who will be there and what kind of food they usually have.
One nutrition expert said people should be kind to salespeople.
Many farms and dealers have social media accounts and websites so people can stay informed and plan ahead, she said.
And, importantly, she advises shoppers to be kind to sellers.
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“Farmers work hard to give us food, but many things on the day are out of their control, like parking at the market or the weather,” Valente said.
Finally, be sure to bring a bag to carry all your purchases home with you.
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