KCFit.Net

Farmers Market Guide

by Chris Culbertson, posted Jul 29th 2008, 20:05

Guest Blog by Courtney Lorenz (Originally posted in Interesting Info on 6/10/2008)

Spring and Summer are great seasons to visit your local Farmers Market. The weather is nice, the food is fresh, and what a better way to shop than in the open air.

The Farmers Market vendors provide a variety of fresh, locally grown fruits and vegetables. Shopping at the Farmers Market allows you the options of fruits and vegetables that are in the peak of their freshness and therefore contain the greatest nutritional value and flavor. Below are a list of Fruits and Vegetables that are close or in the peak of their season.

Fruits

Apricots (June-July) – Look for golden yellow, plump and firm. Avoid pale yellow or green, very hard or soft, shriveled and wilted.

Avocados (All Year) – Yield to gentle pressure. Brown markings on skin do not mean lower quality.

Bananas (All Year) – Firm, bruise free, and yellow touched with green. Ripen at room temperature.

Berries (June-August) – Blueberries, Cranberries & Strawberries – Firm, plump, full-colored, bright, clean, fresh appearance. Only strawberries should have hull (stem cap) attached when mature.

Cherries (May-June) – Fresh appearance, firm, and good size for type.

Figs (July –September) – Fairly soft to touch. Use at once, spoils quickly. Sour odor indicates overripe fruit.

Grapes (June-December) – Fairly soft, tender, and plump. Well-formed clusters with green, pliable stems. Darker varieties are free of green tinge. Green grapes have a slight amber blush.

Kiwi (June-August) – Soft to touch, like avocado.

Lemons (All Year) – Fairly firm, smooth and glossy skinned. Heavy for size.

Limes (May-October) – Heavy for size. Green variety more acidic than yellow.

Mangos (April-August) – Solid and not too soft to touch. Can vary in size and color. Green mangoes are sometimes used in cooking.

Melons (May-September) – color and aroma are best guides. Delicate and pleasant aroma.

Nectarines and Peaches (June-September) – Plump, fairly firm depending on type. Skin color is white or yellow with a red blush.

Papayas (All Year) – Greenish yellow to full yellow in color. Flesh gives slightly when fruit pressed in palm of hand.

Pineapple (February-August) – Piney aroma, golden yellow, and slightly soft. Ripe when leaf is easily removed.

Plums (June-September) – Plump, full-covered, soft enough to yield to slight pressure. Softening at tip is usually a sign that the fruit is mature. Avoid shriveled and hard plums.

Vegetables

Asparagus (March-June) – Tightly closed buds. Straight, tender, rich, green stalks. Open tips and angular or ridged spears are signs of over maturity.

Beans (April-October) – Crisp, bright color, and blemish free.

Beets (June-October) – Firm, round, smooth, deep red-colored roots, fresh-looking tops. Avoid those with long roots and rough, scaly areas on the surface.

Cabbage (All Year)– Well-trimmed and solid heads. Heavy for size.

Carrots (All Year)– Firm, bright-colored, smooth, clean, and well-shaped. Avoid rough, cracked or green-tinged roots.

Celery (All Year) – Fresh, crisp branches. Should not be wilted, rough look, or puffy feel to the stalk.

Corn (May-September) – Fresh-leaved, green husks, plump and milky kernels. Avoid cobs with small or large dented or shrunken kernels.

Cucumbers (May-August)– Bright, shiny green, firm and well-shaped.

Lettuce (All Year) – Fresh green leaves with no wilted or bruised areas.

Peas (April-July) – Well-filled, bright green.

Peppers (All Year) – Food shape, firm exterior, thick flesh and bright, glossy skin.

Summer Squash (June-August) – Bright color, smooth glossy skin, heavy for the size. Firm well-shaped.

Tomatoes (May-August) – Well-formed, blemish free, and plump. Over all rich red color and slight softness.

*Information provided by University of Tennessee Extension and Outreach.
For Farmers Markets in your area visit www.usda.gov or call the Farmers Market Hotline at 1-800-384-8704.