Farmers markets are in full swing! We're grateful for the rain that has supported the local growing season. Whether shopping for fresh produce, homemade goods, or unique crafts, it's a special time of year to enjoy the local offerings. The University Health Center registered dietitian Sarah Keegan, MS, RDN, LMNT, CDCES, shares ways to make the most of what’s ripe and ready.
There are two ways to venture to the farmers market for grocery shopping.
- Prepare a list of items you are looking for and plan to use over the next week or so.
- Go with an open mind and a flexible cooking plan!
Whichever shopping approach suits you, aim to keep these things in mind while scouting for goods:
Choose a variety of colors
- Different colored fruits and vegetables provide different vitamins, minerals and antioxidants, which are all great things for our immune system, energy levels, skin health and more. Change up what you get each visit to get a wide array of benefits.
- Some colorful choices in the Nebraska area are green spinach, yellow squash, red tomatoes and orange sweet peppers.
Balance starch content
- Including both lower and higher starch items in your meals promotes lasting energy. If you get fresh sweet corn, skip the potatoes and add some green beans instead.
- Later in the season, stock up on acorn, butternut and other winter squashes. These starchy items can last up to six weeks if stored in a cool, dry place. You could even be enjoying them over Thanksgiving dinner.
Talk to the farmer or vendor
- They know their products the best and can offer tips on recipes and preparation.
- Towards the end of the market hours, they may be willing to give a discount on their goods.
Additional tips
- Visit markets frequently to avoid overbuying and prevent food waste. Some areas have markets multiple times a week, so try to go often throughout the week and only buy what you need. Find a market in Nebraska or a farmers market near you.
- If items can’t be used in time, consider freezing, dehydrating or canning them.
Black bean salad wrap
Tomatoes, corn and onions are plentiful in Nebraska. Here’s a quick and easy recipe to try:
- Mix one can of drained and rinsed black beans with corn from one cob, two chopped Roma tomatoes, one diced bell pepper and ¼ sliced red onion.
- Toss with lime juice and olive oil, mix with chopped romaine lettuce and fill a whole-grain tortilla or pita pocket.
If you need help navigating healthy eating, schedule a telehealth nutrition counseling visit with Keegan. The first visit is free if you pay student fees. Call 402.472.5000 to schedule.
Learn more at https://health.unl.edu/nutrition.