Farmers Market Shopping

Shopping at a farmers market is like shopping in a grocery store. One difference is that the food at the farmers market is grown locally.

As always, it is important to prepare for any shopping trip. Here are some tips to make the most out of your next trip to a farmers market (SNAP4Ct.org, n.d.):

1. Prepare a menu and a list of fruits and vegetables needed to prepare your meals. Share your list with other family members who are shopping with you before going. The more help with sticking to the list, the better!
2. Know how much you want to spend at the farmers market and how you will pay for your food. In most cases, farmers markets accept cash, credit, SNAP, and Women, Infants and Children Farmers Market Nutrition Program (FMNP) checks or Senior Farmers Market Program (SFMNP) checks. Ask the farmer if you are unsure how much something costs or what kind of payment they accept.
3. Take a walk around the market before buying to compare prices and types of payment accepted. Other farmers may offer the same items at a lower price and take a different payment.
4. Finally, purchase the items you need on your list from the farmer that has the best quality for the best price. Follow your menu and enjoy those delicious farmers market finds!

Summer months mean a wide variety of fresh produce at farmers markets, grocery stores, and roadside stands. To handle produce safely, follow these tips (DiGuiseppe & Young, 2016).

• Wash your hands with soap and water before and after preparing produce. Rinse what you want to eat under running water, including those with skins or rinds that are not consumed.
• Scrub tougher-skinned produce such as potatoes, carrots, and melons, under running tap water with a clean vegetable brush to remove dirt and bacteria. Dry produce with a clean dishcloth or paper towel.
• In your refrigerator, store vegetables and fruits separate from raw meats. Refrigerate peeled, cut, or cooked produce within two hours.

Farmers Market Salad

6 servings | serving size: 1 cup

When preparing recipes, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh tomatoes, onion, and peaches by gently rubbing under cold, running water.

Ingredients

• 3 tomatoes
• 1 small red onion
• 3 peaches
• 1 Tablespoon apple cider vinegar
• 1 Tablespoon honey

Instructions

1. Slice tomatoes, onion, and peaches.
2. In a bowl, combine all ingredients and stir. Chill and serve.

Recipe adapted from Alabama Cooperative Extension System: live well recipe farmers market salad

Nutrition Information: Calories 60, Fat 0g, Sodium 0mg, Carbohydrate 14g, Dietary Fiber 2g, Protein 1g

Video Link 

Homemade Salad Dressing

21 servings | serving size: 1 Tablespoon

Ingredients

• 1 cup oil
• 1/3 cup any vinegar
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon ground black pepper

Instructions

1. Put all ingredients into an airtight container.
2. Secure the lid and shake until the ingredients are combined.
3. Store in refrigerator for up to one week.

Recipe adapted from Eating Smart Moving More Cookbook 2022, pg. 29

Nutrition Information: Calories, Fat 11g, Sodium 0 mg, Carbohydrate 0g, Dietary Fiber 0g, Protein 0g

Video Link

Learn more about cooking healthy on a budget! Contact Nutrition Links to see if you are eligible for free nutrition classes: scan the QR code, call 888-778-3535 or email nutritionlinks@psu.edu

References

DiGuiseppe, K. & Young, N. J. (2016). Pennsylvania produce: a guide to quality produce grown in PA. Penn State Extension.

SNAP4CT. (n.d.). Using SNAP at farmers markets. UConn Health.