Farm to Table- Fresh and Safe

The sun is shining and we are finally experiencing the first signs of a sustained Spring in Kentucky- no more dips back into freezing temperatures!  It also means that the Farmer’s Markets will be opening soon, offering up the best of the season- fresh and local.  Depending on where you live, your Farmer’s Markets may already be in full swing. 

One strategy we have implemented since beginning to manage our food allergies has been to cook simple meals with fresh ingredients.  Fresh fruits and veggies are a staple for us and the Farmer’s Market is a great place to get a variety of in-season fruits and veggies to add to our dinner table. 

With spring on my mind, the latest Thrive On 3 is three ways to make the most of your Farmer’s Market.  I consulted with Lisa Musician, a registered dietitian and owner of Food Allergy Dietitian, Inc. on what fruits and veggies are smart choices.  We all know that eating fruits and veggies is great for us, but did you also know that when you have food allergies there are certain fruits and veggies that can provide some the key nutrients you may be not getting due to your allergies.  Musician offers the following suggestions to stock up on at the Farmer’s Market as a great alternative source of nutrients for some of the top 8 allergens.

Allergy	Alternative	Good to Know Info
Milk	Collard Greens, Kale, Spinach and Broccoli	½ cup of cooked greens can offer anywhere from 45-120mg of calcium per serving
Wheat	Sweet Potatoes	Sweet potatoes are a great source of B vitamins, Vitamin A, Vitamin C, Potassium and are rich in fiber
Nuts, Fish	Avocado	Avocados are a great source of healthy fats
Soy	Variety of Fruits and Veggies	Soybeans provide a variety of nutrients so eating a wide range of fruits and veggies can ensure you also get that wide variety of nutrients

So how do you find all of these great fruits and veggies and more at your Farmer’s Market?  Check out these tips for making the most of your Farmer’s Market experience.

Come Prepared:

When going to the Farmer’s Market be sure to bring cash, many farmers and vendors are not set up to take credit card payments.  I made this mistake the first time I went to a market and had to forego a number of great items because I did not have cash. 

Another tip is to bring your own bags. These days reusable bags can be found everywhere.  Grab a few to use for your Farmer’s Market visits as some farmers do not provide bags.  Musician also offered some great advice on reusable bags, be sure to wash them every once and a while.  Bacteria can grow on the bags after repeated use.  You do not want your fresh foods to make you sick so wash your bags and also be certain to wash your fruits and veggies before you eat them.

Plan Ahead for Meal Ideas:

When I first started going to Farmer’s Markets I would go in and buy everything that looked good.  I would come home with a ton of fruits and veggies but no real plan for how to use them.  This also meant that I often had a lot of fresh produce go to waste because I couldn’t eat it all before it went bad. 

A notable strategy is to find out what is in season and look for some simple and fun recipes to use.  Often times, your state or local extension office will have a website dedicated to recipes by fruit or vegetable that can give you some great ideas and help you plan for your Farmer’s Market trip.  I live in Louisville and the UK Extension office offers wonderful resources on local produce and recipes.  Just google your area to see what you can find.  I googled a number of states and found similar links and resources to those offered in Kentucky.  Just be sure to be aware of your allergens as you review the recipes and make safe substitutions where necessary.

Follow Thrive On Consulting and Food Allergy Dietitian this week on Facebook where we will post a few recipes incorporating some of the fruits and veggies listed  in the chart above. 

Timing is Everything:

What is the best time to go to the Farmer’s Market?  Musician says it depends on your goal.  If you want to have the best selection and ensure your preferred produce is there, go early.  Farmers bring a limited supply and when it’s gone it’s gone.  Getting there early means you will have first access to the selection and can pick out the best produce options.  If you are looking for a deal, head to the market towards closing time.  You may not have a large selection as some items may have sold out, but farmers will often give you a deal to buy up their remaining stock. 

Have any other great Farmer’s Market tips?  Share them in the comments section- we would love to hear them!  Thrive On!



**Lisa and I will be posting some great fruit and veggie recipes this week to our Facebook and Twitter pages.  Follow along to get some great recipes for your next trip to the market.

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Tami- Thrive On Consulting          Lisa- Food Allergy Dietitian
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