Get the Most out of Your Farmers' Market Shopping

It is Farmers’ Market season, which means lots of delicious, locally-grown, wholesome foods! You can purchase fresh, seasonal fruits and vegetables at their nutritional peak and build relationships with local farmers to learn exactly how your food is produced.  Still, it can be a little overwhelming when you first arrive!

JCC Nutritionist Rachel Dziedzic has tips on how to get the most out of your trips to the Farmers’ Market.

Tip #1: Get to the Farmers’ Market early to get the freshest produce. Take a lap around the market before purchasing anything, so you can find the best deals.

Tip #2: It can be confusing being faced with so many choices of fresh produce! Before you go, check out what’s in season so you can plan in advance. Epicurious provides a seasonal food map and recipes, so you will know what types of items to expect at your local market.  Check it out HERE.

Having a few recipes in hand will give you will some guidance while you’re there. You can never go wrong by making a delicious pesto, gazpacho or salsa dish. You can also find healthy, tasty recipes HERE.

Tip #3:  Try fresh, local cheeses such as goat or feta.  You might be surprised how much flavor they have compared to supermarket varieties loaded with preservatives. You may even find yourself using less cheese due to their strong, fresh flavor, which can help reduce calories. Fresh herbs like basil, parsley and oregano are a great way to enhance the taste of pretty much any meal ranging from omelets to desserts without adding extra calories.

Tip #4: There are a lot of tempting, delicious, homemade baked goods, muffins, pies, cookies… so don’t go to the market hungry! Try making it a once-a-month treat or share a small dessert with a friend or family member instead of buying the whole pie. Having a plan and knowing what to buy will also help distract you from hanging around the baked goods.

Tip #5: Don’t be afraid to chat with the farmers. They can also give you ideas on how to prepare certain items. You can find out if they are organic, use growth hormones in their meat, spray with chemical pesticides, etc. USDA Organic certifications can be pricey, so it may not be worth it for many small farms. This doesn’t necessarily mean that the quality is any less than organically-labeled
items. In fact, they most likely support practices that are more sustainable than many larger corporate organic farms, just ask the farmer.

Tip #6: Marblehead, Swampscott and Salem all have Farmers’ Markets, but there are many more, too! Check out the MASSGROWN locator to find markets, farm stands, pick-your-own sites and also search for specific crops or activities (ex: eggs, blueberries, wine tastings). This will direct you to Farmers’ Market websites which list their vendors, so you can learn more about what they offer.

Rachel Dziedzic is a registered dietician and nutritionist. She leads Summer ShapeUp program at the J, and offers personalized nutrition counseling.  Questions?  Contact Group Ex Manager Maria Calla at 781-476-9913 or mcalla@jccns.com.  Learn more about the JCC and all it offers families at www.jccns.org.