Tips for Making the Most of Your Farmers Market Visits

Written by Lisa McCoy

Next time you shop at a local produce stand or farmers market for corn, tomatoes, onions or other produce, think about how you are improving your health, your community and the environment. Buying local foods is a simple way to do all three. Local food is healthier because it does not travel across the country in a stuffy truck for days. The money you spend goes back into the local economy and supports local agriculture. It saves gas, which helps our environment, since the food you buy is not transported long distances.

Shopping farmers markets is a unique experience and fun for the whole family. Allow enough time to walk around the market first before you start buying. Talk to the different vendors and compare selection, quality and price. Get to know your local farmers, learn about their business and build a relationship with them. Farmers have a wealth of knowledge to help you to make the best selections to meet your needs. Farmers markets are the perfect place for people with food allergies or dietary restrictions to shop.

Depending on the size of the market, it can be overwhelming on your first visit. Here are some tips to help you navigate the farmer’s market and practice good food safe practices.

• Prepare before you go to the market.

• Check to see what farmers markets are in your area and the day and hours of the market.

• Take your own reusable bags or baskets with handles to carry your purchases. A backpack can also make it easier to carry items, especially for heavy or bulky items. A rolling cart may be helpful, but will take more space when shopping. This could be challenging for you and other shoppers if the market is crowded.

• If it is a hot day or you live far away, keep an inexpensive cooler in your car to store your produce. If you purchase dairy or meat products, have a separate cooler with cold packs or ice to keep them cold on your way home.

• Knowing what foods are in season helps with planning menus. Make a shopping list but be flexible. Part of the fun of the farmers market is seeing what is available and freshest this week. You may need to alter the menus based on your purchases.

• Check with your local market for their preferred method of payment. Some vendors may take credit cards as well as farmer market vouchers from local food programs. It is best to check before you go, and have cash on hand if needed.

• When you shop can make a difference. You may want to arrive at opening time for the best selection as popular-but-limited items may sell out early. Sometimes you may find bargains at the end of the day when vendors want to sell their products rather than take them home. Remember that farmers raise food for a living, so do not expect or ask for deep discounts. Buying at the farmers market supports the local economy.

• Some vendors sell delicious doughnuts and pies. Indulging in these treats occasionally can be part of the fun going to the farmers market. Balance them with the healthy fruits and vegetables from other vendors.

The local farmers markets are the easiest way to eat healthy. Here you can purchase fresh fruits, vegetables, meats and dairy products. When you shop your local farmers markets or produce stands, you are supporting local farmers while getting the freshest produce, sometimes even picked earlier that day. Farmers markets are a treasure trove of information about anything related to food. All you have to do is ask.

Shopping the farmers market is only half of the experience. Once you buy ultra-fresh produce, let the natural flavors come out by using simple, healthy recipes. Use healthy cooking methods like baking, grilling, sautéing, and broiling brings out the flavors. Try making your own salad dressing for your fresh spinach, leafy lettuce, tomatoes, onions, peppers and other salad items. Check out simple recipe suggestions listed here or at extension.umd.edu/programs/ family-consumer-sciences/snap-ed/ eat-smart/recipes

Good food safety practices

• Don’t spread germs. Wash your hands before visiting the farmers market. Use hand sanitizer during and after shopping. Avoid using your “germy” cell phone. Touch only what you plan to purchase, this includes baked goods and jar items.

• Always wash your produce right before eating. This includes local, organic or pesticide-free produce. Wash under cool running water. There is no need for veggie washes or detergents. Produce that will be eventually peeled, such as melons, should be washed, since bacteria on the skin, can easily transfer to the edible sections when cut. Use a scrub brush for firm skins, like cantaloupes. Wash soft-skinned produce under running water and pat dry with a clean towel or paper towel.

• Inspect the food before you buy, to avoid those that have damage or bruising. Make sure the eggs are properly chilled, clean and not cracked.

• Be sure the meat is kept cold in a closed, iced cooler. Bring a cooler or insulated bag with you to keep the meat cold, and separate from other fresh produce. You do not want raw meat juices (which may contain bacteria) to contaminate your other purchases.

• Go directly home from the market. Perishable foods need refrigerated quickly. When home, store raw meats, poultry and fish on the bottom shelf of the refrigerator. Different fruits and vegetables require different temperature and humidity levels for storage.

Watermelon and Tomato Salad

Servings: 4

Ingredients:

2 cups cherry tomatoes, washed

2 cups watermelon, washed and cut in cubes

1 cup fresh basil, washed and chopped

1 cup reduced-fat mozzarella cheese, cut in cubes

1 Tablespoon lemon juice

1 Tablespoon vegetable oil

Salt and pepper to taste

Directions:

1. In a large bowl, add tomatoes and watermelon.

2. Add basil, cheese, lemon juice, and oil.

3. Mix to combine and season with salt and pepper to taste.

4. Chill in refrigerator before serving.

Note: Wash melon before slicing.

Recipe courtesy of Maryland WIC Cookbook

Quick Blueberry Cobbler

Servings: 1

Ingredients:

4 teaspoons quick-cooking oats (not instant)

1 1 teaspoon whole wheat flour

1 teaspoon packed brown sugar

1 teaspoon ground flaxseeds, optional

1 teaspoon ground cinnamon Pinch salt

1 1 teaspoon cold, unsalted butter

2 3 cup fresh blueberries

1 teaspoon cornstarch

Vanilla yogurt (optional) cinnamon (optional)

Directions:

1. In a small microwave-safe bowl, combine the oats, flour, 1 teaspoon of the brown sugar, flaxseeds (if using), 1 teaspoon cinnamon, and the salt. Add butter. Using your fingers, knead together until thoroughly combined. Set aside.

2. In an 8-10-ounce microwave-safe mug or small casserole dish, combine the blueberries, remaining 1 teaspoon brown sugar, and corn starch. Using a fork, mash the berry mixture.

3. Place the oat mixture and berry mixture side by side in the microwave. Cook on 50% (medium) power for 1 1 minutes. Remove berry mixture from microwave. Cook oat mixture an additional 10 to 15 seconds on 100% (high) power. Let cool 1 minute. Stir oat mixture.

4. Pour oat mixture over berry mixture.

5. If desired, top with vanilla yogurt and sprinkle with cinnamon.

Recipe courtesy of Maryland WIC Cookbook

• Some foods taste best when stored at room temperature, such as melons, onions, potatoes, and tomatoes. Store foods like nectarines, peaches, pears and plums at room temperature, and then refrigerate. Avoid placing in a sealed plastic bag so they can breathe. Most other fruits and vegetables are best refrigerated. Store fruits in a separate drawer than vegetables. Fruits give off ethylene gas, which shorten the storage life of vegetables. Some vegetables give off odors that affect the quality of fruits.

• Wash hands often, before preparing foods and between handling raw meat and produce. Use separate cutting boards for meat and produce to prevent cross-contamination.

The farmers market can be a fun, learning experience for your children

• Make sure children stay with you or another adult, and do not touch items without asking you first.

• Have them find fruits and vegetables with different colors. You may even find unusual foods like purple potatoes that are fun to try.

• Some vendors may offer samples. They can try new fruits and vegetables and help decide what to add to the family’s menu that week.

• Help them learn how potatoes and tomatoes are grown and what they look like before becoming French fries or ketchup.

• It is a great way to reinforce the importance of healthy foods.

• Children will enjoy helping to prepare the foods they selected at the farmers market. This is a great way to teach healthy cooking techniques.

Lisa McCoy is a registered dietitian at the University of Maryland Extension