Locally Grown
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By: Cooper Clinic Nutrition Department
There is no better place to find all of your fresh fruits and vegetables than the local farmers market. According to the National Farmer's Market Directory, there are close to 3,000 farmer's markets in the United States and the summer and early fall are prime time for finding the ripest produce available.
Here are tips to get the most out of your trip to the market:
- Fresh. Look for produce that is free from unusual odors or colors and signs of spoilage such as mold.
- Be gentle. Handle produce gently to reduce bruising. Bacteria can thrive in the bruised areas.
- Keep cool. When buying pre-cut or sliced produce, be sure it's refrigerated and keep it cold during transport. Consider putting your produce in a cooler with ice if traveling a distance.
- Take your time. Slow down and browse all of the options available to you. Some of the best options can be easily overlooked if you’re in a hurry
- Bring cash. At a farmers market, cash is always the easiest currency to handle.
- Prepare storage. It is a good idea to bring containers, reusable shopping bags, and coolers to store your purchases.
To help you know what to look for and when, check this list to see what the usual growing months are for a few common fruits and vegetables.
Spring Fruits and Vegetables:
Apples
Asparagus
Bananas
Cabbage
Greens
Lettuce
Onions
Oranges
Peas
Spinach
Summer Fruits and Vegetables:
Bananas
Beans
Bell peppers
Carrots
Cherries
Corn
Eggplant
Grapes
Okra
Onions
Peaches
Pears
Peas
Plums
Potatoes
Tomatoes
Fall Fruits and Vegetables:
Bananas
Cauliflower
Corn
Cucumbers
Grapes
Greens
Squash
Sweet potatoes
Bell peppers
Cabbage
Onions
Oranges
Okra
Pears
Spinach
Winter Fruits and Vegetables:
Apples
Bananas
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Oranges
Potatoes
Spinach
Sweet potatoes
Winter Squash
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