A beginner's guide to shopping at a farmers' market - Juice Daily

A beginner’s guide to shopping at a farmers’ market

Regular market-goer Sam Coleman swears shopping for her weekly fruit and vegetables at farmers’ markets is key to a full vegie crisper and cheaper weekly shop. “I’m a paddock-to-plate advocate, and farmers’ market shopping means I’m buying the freshest produce direct from the growers,” Coleman says. “I also save money. I can do a weekly shop for $65 at the markets, whereas at the supermarket I can spend up to $100 for the same items.”

Take a prowl around your local market and you’ll discover the perkiest of carrots, the most cheerful of pineapples (when in season), and all manner of luscious greens. There is however, an art to a successful market shop. Here, the pros tell us how to make it as doable, as it is delicious.

The early, and prepared, bird catches the worm

Sure it’s an early alarm, but the promise of a good farmers’ market can be leap-out-of-bed exciting. “Arrive super early and walk around once before buying anything,” says Coleman.

Make a list, know your budget and take plenty of notes and coins (many stalls don’t offer eftpos). “It helps prevents overspending,” she says, “and once you see what fabulous produce is available, you can finesse your family meal plan.” (See her Seasonal Table for recipe ideas).

Be eco-conscious, packing recyclable carriers and a roller bag, such as Farmer Drew French string bags and IKEA’s shopping bag on wheels. “You don’t want to lug bags by hand, or limit yourself in case you see lots of good things to buy,” says Cynthia Sandberg of Love Apple Farms in California.

brooke-cagle-32431

Take your kids, suggests health coach Brenda Janschek: “Let them chat to the providers about their produce and sustainable farming techniques. Your kids will love hearing their stories, and discover that real food doesn’t come out of a supermarket packet.”

What to ask

Ask suppliers plenty of questions about their produce so you know exactly what you are buying.

“How was this grown?”  – “Important if you prefer to eat locally grown organic or free-range produce,” says Coleman.

“Where is your farm?” – “To me, the most important question,” says Sandberg. “I have seen some local farmers’ markets allow non-local farmers in.”

“When was it picked?” – “I want to know it will be fresh for the whole week,” says Coleman.

Ask about soil quality, farming and storage practices,” says nutritionist Zoe Bingley-Pullin, “these are all factors that can affect nutritional value.”

To buy organic – or not?

“If you can afford it, eating all organic is best,” says Bingley-Pullin. “It decreases your exposure to chemicals, and [the produce] contains a higher antioxidant content than non-organic produce.”

For some, buying 100 per cent organic is not financially possible. Divvy up your shopping list into organic and non-organic produce. “I think you can get away with buying non-organic fruits and vegetables if they have a peel,” says Sandberg. Remove any residue from non-organic produce by peeling, soaking in apple cider vinegar and washing thoroughly.

ashim-d-silva-36117

Organic produce shopping list

celery

grapes

peach

berries

nectarine

capsicum

apple

lettuce

cucumber

spinach/leafy greens

tomato

zivile-arunas-158138

Non-organic produce shopping list

onion

corn

pineapple

avocado

cabbage

mango

melon

carrot

mushroom

eggplant

potato

1498194368705

Go for glossy eggplants. Photo: Marina Oliphant

What to look for in your produce

“Think colour,” says Coleman. “If you’re eating a rainbow, you know you are taking in an excellent variety of nutrients.” Remember you are not buying shoes, so don’t ignore the ugly. When it comes to buying organic and farm-fresh, fruit and vegetables are not always perfectly formed and aesthetically beautiful.

Garlic: “Look for intact skin and firm bulbs without any dampness,” says Bingley-Pullin, “it indicates the cloves are fresh and full of flavour.”

Tomato: “Darker tomatoes are lycopene-rich so an excellent choice,” says Sandberg. “Surprisingly red isn’t always the sweetest – sweetness is typically found in the pink, green-when-ripe and bi-colour tomato varieties.”

Beetroot: “Buy beets with their greens attached,” suggests Bingley-Pullin. “The greens are high in nutrients and antioxidants, and the beetroot lasts longer with its stems attached.”

Eggplant: “Avoid eggplants that are not glossy,” says Sandberg. “A dull skin indicates they are over-ripe and bitter.”

Watercress: “Watercress is high in nutrients and antioxidants,” says Bingley-Pullin, “and its bitterness stimulates digestion.”

Zucchini: “Check the cut stem for freshness,” says Sandberg. “A freshly cut zucchini stem will be moist and without callouses. The same rule applies to spinach, melons, and other squashes.”

Herbs: “Avoid herbs that are tightly packed or discoloured. Both can cause a loss of nutrients,” says Bingley-Pullin.

Watermelon: “The ripe ones will have their non-green spot tan in colour rather than white,” says Sandberg.

Australia’s top farmers’ markets

For fresh produce at its best, find your local, pack your basket and shop-it-up.

New South Wales

Bondi Junction Village Markets

Carriageworks Farmers Market

Northside Produce Market

Kings Cross Saturday Farmers Market

Moore Park Produce Market

Victoria

See Melbourne Farmers Markets (including Slow Food Melbourne at Abbotsford Convent; University of Melbourne farmers’ market and more).

For accredited farmers’ markets see the Victorian Farmers’ Markets Association: vfma.org.au

ACT

Capital Region Farmers Market

South Australia

Barossa Farmers Market, Angaston

Adelaide Farmers’ Market

Tasmania

Farm Gate Market, Hobart

Queensland

See our round-up of Brisbane’s best produce markets

Noosa Farmers Market 

Western Australia

Subi(aco) Farmers Market, Perth

Margaret River Farmers’ Market

See Australian Farmers’ Markets Association for more markets: farmersmarkets.org.au

This article was originally published on Goodfood

About the person who wrote this

Elizabeth Clarke

Liked this? Read these!

Got something to say? Get it off your chest here

The Juice Daily is a Fairfax Media owned website