But farmers’ market outings can also be slightly overwhelming. What, exactly, should you buy—and what should you avoid? “Farmers’ markets are great because they help sustain local farmers and also increase access to fresh fruits and vegetables,” says Anna Maria Siega-Riz, PhD, professor at the University of Virginia School of Medicine, who serves on the board of trustees for the International Food Information Council (IFIC). “But you need to be careful about making a blanket statement that all the food there is healthy for you.” (Eat Clean, Lose Weight & Love Every Bite makes eating real food—or, as we like to say, eating clean—easy!) Case in point: Those delicious “straight from the orchard” apple pies, blueberry muffins (“made with local blueberries!”), and other pastries. You should also be picky when choosing processed foods, like jams and sausages, which might contain too much salt or sugar. When it comes to produce, you probably stock up on plenty of familiar, seasonal favorites, like corn, cherries, and green beans. There’s nothing wrong with that—it’s pretty hard to go wrong when buying fruits and vegetables in general—but sometimes it pays to break out of a rut. So taste those samples, see what you fancy, and also keep an eye out for the following:
Kumquats
These teeny tiny citrus fruits (they look like mini oranges) pack a wallop of nutrition. “Compared to a tangerine, a serving of kumquats—which is five—has three times as much fiber, twice as much calcium, and one and a half more vitamin C,” says Toby Smithson, RDN, CDE, founder of DiabetesEveryDay.com. And, yes, you should eat the entire sweet-and-sour fruit, including the skin. “It’s like a party in your mouth!” says Smithson. While many people enjoy kumquats whole, you can also cook with them. Try them in this Hawaiian chicken dish. MORE: 9 Foods With More Vitamin C Than An Orange
Purple potatoes
Sweet and white potatoes (provided you don’t deep-fry them) are perfectly healthy, but the purple ones have more vitamin C, says Smithson. (They’re also good for your heart.) If you spot them, give them a shot: They’ll add a slightly nutty flavor and a lot of color to an otherwise bland-looking salad or side dish. They also pair well with caramelized onions, as in this breakfast potatoes recipe.
Small squash
“Bigger isn’t always better,” says Smithson, who advocates diminutive versions of this veggie, which are often tastier. With zucchini and yellow squash in particular, “the bigger squashes don’t bear as much flavor and tend to be dry, no matter how you cook them.” One of the easiest (and tastiest) ways to prepare them is to simply sauté them in olive oil with a little garlic and salt and pepper. PREVENTION PREMIUM: 6 Tips To Get The Best Food From The Farmers’ Market At The Lowest Prices
Carrots with leafy green tops
“When people think of carrots, they tend to think of the baggies of ready-to-eat baby carrots, but carrots don’t start that way,” says Jackie Newgent, RDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook. “What stands out about farmers’ market carrots are their leafy tops, which are edible!"(Like in this recipe.) She suggests using them to make carrot top pesto or chimichurri. (You can also add them to a refreshing summer smoothie.) Meanwhile, don’t be afraid to try carrots that aren’t orange: They also come in yellow, white, and purple—and all are nutrient-rich, says Newgent.
Heirloom tomatoes
The tomatoes you buy in the grocery store often linger in a refrigerator for a while, resulting in a bland taste and mealy texture. “That’s not going to happen at the farmers’ market, where you’ll get in-season tomatoes that were just plucked from the vine,” say Newgent. For a new taste experience, try heirloom tomatoes: There are many varieties (32 different kinds, to be exact), each with a one-of-a-kind flavor. “Plus, you’ll generally get more lycopene and vitamin C from tomatoes that are picked at their peak of ripeness. They’re worth the extra cost,” says Newgent. Heirloom tomatoes are great in any salad or as a sandwich topper, or try them in this fresh mozzarella, tomato, and basil appetizer. Here’s how to properly store and slice tomatoes:
Mushrooms
As with tomatoes, store-bought mushrooms—usually the white button ones—tend to be pretty blah (but very nutritious.) But at farmers’ markets, you can generally find many more flavorful options, says Newgent. Check out maitakes, shiitakes, black trumpet, and chanterelles, or try some colorful mushrooms, like yellow or pink oyster. You might even be able to bag up your own mixture, which will “add lots of savory-ness and intrigue to cuisine for very few calories,” she says. Sauté and serve them atop grilled chicken or fish, or use them in your favorite quiche recipe (like this one). (Mushrooms are also a great meat substitute for vegetarians.) MORE: 5 Fast Mushroom Recipes
Something—anything—new
A variety of fruits and vegetables is best for your health, since different plants pack unique beneficial compounds. Variety also keeps your taste buds happy, since it’s easy to get bored when eating the same foods over and over. (Try sneaking these high-protein veggies into sauces or smoothies.) With so many offerings, samples on hand, and growers eager to chat, the farmers’ market is the perfect place to pick up something brand new-to-you. “People often stick with what they know,” says Smithson. “Why not broaden your eating/shopping adventure?”
