Top Ten Hints for Buying Meat and Poultry

Top Ten Hints for Buying Meat and Poultry

Where’s the beef, was the cry heard ‘round the world over twenty-five years ago, by a little lady named Clara Peller who got a tad upset when there wasn’t enough ground round between the hamburger buns.

A lot has changed since 1984. Not only is it hip to beef up the protein in your meals, but today’s meats and poultry have become a lot leaner. One thing that has stayed the same is finding the right cut and knowing what to look for.

So let’s mooove, ladies and gentlemen. Can I hear the drumsticks drumming, please? Another fabulous top ten list—this time a quick how-to for getting the right meats and poultry:

1Love Me Tender. Make sure the meat you are purchasing is tender to the touch. If it is rough, that means the animal was either too old or stressed when it was butchered.

2Glean for Lean. There are lots of choices out there…make sure you look for the one piece that isn’t too marbled. True, marbling means tender, but it also means FAT.

3- Old is Gold. Aged beef is better because the connective tissue breaks down yielding a tenderer cut of beef. Look for beef that has been aged at least 14 days.

4In the Thick of It. A thicker pork chop is far superior to a thin one unless you’re a sucker for a good piece of shoe leather. Thick chops are more flavorful, much more tender and much better eating.

5- Sound Ground Round. Check the labels of ground beef. Most supermarkets offer many different types of ground meat and give you the percentages of fat by weight right on the package. Look for the lowest percentage of fat to save big on calories and fat grams.

6- Think Pink. Or red even, but never brown. Brown meat is a sign that it may be spoiled. Stay clear and go for the pink or red cuts of meat.

7The Thigh’s the Limit. When choosing poultry for your slow cooker, dark meat is always best. Skinless boneless chicken thighs are an excellent choice as they are low in fat without the skin.

8- Chilly Chicken. When buying poultry, make sure it is cold to the touch. A well-chilled chicken helps to prevent bacterial contamination. Keep your chick cool.

9The Smell Test. Fresh poultry has a very mild scent while not fresh poultry is rather pungent. Less is more in this olfactory exercise.

10Cook Your Goose. Remember to cook meat and poultry thoroughly. When you cut through to the center to test, the juices should run clear. Whole birds should register 180 degrees on the meat thermometer.

Here’s a simple recipe for meat that will have you standing and cheering! Fire up the barbie and enjoy this easy recipe:

Print Recipe
Jamaican Jerked Rib Eyes
  1. Preheat barbecue grill. If you don’t have a grill, plug in your George Foreman, pull out a stovetop grill pan or turn on your oven broiler.
  2. In a bowl, mix all the spices and combine well.
  3. Sprinkle dry rub on one side of each steak, covering evenly.
  4. Now comes the rub part. Rub the dry spice mixture into the meat. Flip the steak over and repeat the process.
  5. Grill over medium heat until steak reaches your desired level of doneness.
  6. If broiling in the oven, place meat about 5 inches from broiler, and cook for about 8 minutes per side.
Recipe Notes

Per Serving: 281 Calories; 13g Fat; 30g Protein; 10g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 1006mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Fat; 1/2 Other Carbohydrates. Points: 7

SERVING SUGGESTIONS: Baked sweet potatoes and a big hearty salad.

Here’s a bonus tip for you – meat freezes GREAT! Be sure to check out our Five for the Freezer – Steak, Volume 1 or Five for the Freezer – Steak, Volume 2 which help you take advantage of those meat sales!

How to Find a Great Local Butcher

How to Find a Great Local Butcher

There are many reasons why you should seek out a trusted local butcher rather than shopping for your meats at the local big box store. This is especially true if the most popular local source for groceries is a Wal-Mart Super Center. (Please don’t buy your meat from Wal-Mart because it has almost certainly come from a factory farm.)

If you don’t have a Whole Foods nearby, I would absolutely look for a good old-fashioned local butcher. Think you’re okay buying your meat at a local meat shop? Don’t be so sure! The meat they’re selling might be presumed local, but it could be shipped in from factory farming operations.


So, why look for a good old-fashioned butcher?

Shopping at your trusted local butcher is beneficial for many reasons, including the following:

  • In most cases, meat from a local butcher is sourced locally from farmers in your community rather than from factory farms.
  • Fewer chemicals are generally used in locally sourced meat.
  • Animals on small farms are generally treated more humanely than those on larger operations.
  • Shopping here supports your local economy.

When you find a trusted butcher, your meals will taste better than ever before. This is not only because the quality of meat will be better than you’re used to with a chain grocery store, but also because your butcher knows which cuts work best for which cooking method, so you’ll get great results with every meal.


But, how do you go about finding a good butcher?

An old-fashioned butcher in your neighborhood might not be leveraging the Internet and social media to advertise services, so you might have to use old-fashioned methods to find a butcher shop.

The next time you’re at the farmers’ market, ask the vendors which butchers they’d recommend. Call the nearest fine dining restaurant and ask if you can find out where they source their meat (most good restaurants use local suppliers). Ask a reputable caterers or personal chefs about where they get their best cuts of meat. Your Yellow Pages might point you to clues about where to find a local butcher, too. So will asking a farmer in your community where his or her animals are prepared. Even the older ladies at your church probably have a good lead on a local butcher because they’re the smart ones who’ve been getting a soup bone every week for the last forty years!


When you find a butcher, there are some questions you’ll want to ask him or her.

  • Where do your animals come from? If the butcher doesn’t name a number of local farms, keep digging until you find out if the meat is factory-farmed. Because if it is, you get no more benefit than you would shopping for meat at Wal-Mart.
  • Are the animals grass fed and organic? Find out if the animals are fed corn. Ask if they are pasture-raised and organic. The best quality of meat you’ll find is organic, grass fed and local.
  • Do you do all of the butchering yourself? Ask the butcher if all of the butchering is done onsite. If not, ask how butchered the meat is by the time it gets to him or her. Ideally, the butcher will say that all meat is butchered on site or that the meat comes in sides or primal cuts.

If all of those questions are answered to your satisfaction, place your order and you’re in business!

When you have a good relationship with your butcher, you’ll also probably be able to get your marrow bones for all that delicious bone broth you try to keep your crock pot busy with.

That butcher will help you to get the perfect cuts for all types of cooking, too.


Want a shortcut?

There are butchers and then there is Butcher Box. This is my go-to for grass fed beef, wild salmon, bacon, chicken…everything. Not only do they deliver it to you (!) but as a long time customer, I can tell you their quality is stellar, above reproach.  Check it out here, you won’t be sorry!


Back to Basics: Clean Up Your Spices

Back to Basics: Clean Up Your Spices

New month, new season and it’s time to get back to basics! One of the places where we all need a good look-see on the basics is your spices.

I am going to bet you that some of those spices in your cabinet have lasted longer than some of your marriages! Those old icky spices are about as useful for flavor as grass clippings. Toss ’em!

Fresh dried herbs and spices have become surprisingly inexpensive. Good sources for $1 per jar spices or even 2 for $1 are dollar-type stores (not always, but sometimes), Wal-Mart and drugstores.

Health food stores are also great resources. They sell the spices and herbs in bulk jars. They are a quality product, very fresh and quite inexpensive, and mostly organic, too. To spice up your cooking (and your life, too), you need good ingredients. Inferior ingredients will give you a lackluster product every time.

If you’ve never learned how to use the mountain of spices available, copy this list and stick it to your fridge. This spice primer is guaranteed to get you cooking in a more flavorful way in no time!

Bay Leaf

Used in stews, soups and great with pot roast. Go easy. Bay leaves are strong, especially California bay leaves, which are the kind most grocery stores stock. I use half a leaf in my stews.



Ah, the taste of summer. Who can resist fresh basil and tomatoes from the garden tossed with olive oil and garlic on a plate full of pasta? Dried, it’s wonderful in soups, pasta dishes and chicken.



It’s not just for pickles. Try some dill sprinkled on fish, chicken or even in a light cream soup.



Nectar of the gods, well, bulb of the gods, anyway. Garlic has a way of making the most ordinary food gourmet. Try sprinkling garlic powder (not garlic salt) into a prepared box of white cheddar macaroni and cheese. Surprise! It’s pretty good. Fresh, though, is best. Squeeze it from a press into almost anything.



Sprinkle it in your stir-fry, try it on baked chicken breasts with a little soy sauce or coconut aminos and garlic. For fun, get it fresh (it’s that alien-looking root mass in the produce department) and freeze it. It will keep almost indefinitely when frozen. To use, hack off a piece, no need to peel it and grate into your recipe.



I love nutmeg. If you can find nutmeg nuts and the itty, bitty grater that comes with it, buy it. Once you’ve had freshly grated nutmeg, the powdered stuff in the jar is beneath you. Obviously an ingredient in baking, it’s also good grated on sauteed squash, green beans and carrots.



A staple in Italian cooking, it’s also good in stews and salad dressings.



This beautiful evergreen plant grows wild in my garden and provides an intoxicating aroma to meats, stews and root veggies. Try some crumbled in your carrots.



An almost licorice flavor, this delicate herb takes front and center in vinaigrettes, as a delicious sprinkle on the top of baked or poached poultry and fish.



Make time for thyme! It’s strong and adds a hint of character to an otherwise pretty standard dish. Use it with chicken, soups and beef.


This is a short list of spices, but good basics stand the test of thyme (time). 😉 By understanding how to cook with spices, you will keep your palate interested and you family begging for your cooking–and that’s the way it should be!

“I love you taking the work out of making a great dinner for me.  The menus supplied with the grocery list already and giving me options for daytime menus too.  I love it and have recommended all of my friends and family to your site!”


Dinner Answers will help you save dinner night after night, respecting your time and saving your sanity! Go here for more info.

School Night Supper Shortcuts

School Night Supper Shortcuts

During the summer, meals tend to be a lot more relaxed than they are during the school year. That just tends to be the nature of the beast.

With autumn comes routine, as those school days tend to add a lot of activities to the family calendar. Not only do you have to do all of the planning, grocery shopping, chopping, peeling, roasting, boiling, eating, and cleaning related to the evening meal, but you also have to make sure that everyone gets to where they need to go. Not to mention homework.

You’re pulled in hundred directions at once on any given day—wouldn’t it be nice to have a little house elf to take care of dinner?

Now, don’t get all excited. I haven’t found any colonies of house elves. But I do have a secret weapon that helps make meals magically appear on the table. And guess what? You have one, too. It’s called the freezer.

Freezer meals can save you a ton of time in the kitchen on those chaotic school nights. Really. You will not believe how much easier your life can be. All you need is a plan.


Plan around what’s on sale

When you happen upon a fabulous deal on meat, buy a bunch of it. Chicken, pork, beef—whatever’s on sale, buy as much of it as your budget allows. Prep the meat into a variety of meals to pop into the freezer (meatballs, chicken strips, marinated drumsticks, or pork tenderloin). How easy will that be when the time comes to thaw something out for dinner? Exponentially easier than dealing with a frozen stiff chunk of ground chuck, I’ll tell you that much!

Each week, do a meal plan. I find Sundays a good day for this—before the hectic week gets going—, but pick a day that works for you! Identify which nights are going to be too busy to worry about cooking. Make a note on the calendar to pull out one of your freezer meals that morning to thaw. Then, when supper time comes, just cook it! Easy peasy.


Freezer safety

You don’t want anyone to get sick, so there are some safety considerations when freezing/thawing/cooking meals like this. I’ve shared these before, but they’re worth sharing again.

  •  Always wash your hands before and after handling raw food.
  • Thaw your food in the fridge and never at room temperature. To quickly defrost your meal, put it in a water tight bag and place the bag in a bowl of cold water, changing the water every 30 minutes. Changing the water ensures that your meal stays cold, prohibiting any bacterial growth.
  • Don’t use the microwave to thaw food. This may be a fast method of defrosting food, but microwave oven power levels vary between different makes and models. This can lead to foods not actually being thawed within safe temperature zones.
  • Always use the bottom shelf of your fridge to thaw raw meat, poultry, and fish/seafood. This will prevent juices from dripping down onto other foods. If you can put the item on a plate, even better.
  • Always keep raw meat, poultry, and fish away from other foods.
  • Use separate cutting boards for raw meat, fish, and poultry.
  • Store cooked foods in your fridge below 40 degrees F.
  • Foods that are stored in the fridge are safe for up to four days if stored below the recommended temperature. Foods containing seafood can be stored in the fridge up to two days.
  • Foods stored in the freezer are best used within two to four months but can be stored longer. Please keep in mind that food quality will suffer greatly the longer the item is kept in the freezer.
  • All foods should be heated to an internal temp of 165F.
  • Allow cooked foods to cool completely before putting them in the freezer.
  • Don’t put glass containers directly from the freezer into the oven.

Don’t forget to look into our freezer menus. You won’t regret it!


7 Tips For Grilling Produce

7 Tips For Grilling Produce

I shared some tips with you a couple weeks ago about grilling but there’s more to barbecue season than burgers and steaks!

Why turn on the stove to cook your veggies when you have a perfectly good hot grill already prepped? Never mind the fact that grilled veggies and fruits taste like something out of Heaven — if you know how to cook them properly!

Here are 7 of my best produce grilling tips:

1. Don’t use your veggie peeler.

Don’t peel your vegetables before you grill them. Another reason why you need to buy organic produce! You’ll lose the nutrients and much of the flavor if you peel your veggies before they hit the grill. You’ll also get a smokier flavor if you leave the peels on. Remember the clean fifteen list and the dirty dozen when you’re trying to decide where to invest in organic produce.


2. Precook.

Some hardier veggies need a bit of precooking to shorten the time they must spend on the grill. These types of vegetables would include: asparagus, broccoli, beets, artichokes, parsnips, carrots, winter squash and potatoes. Steam them or blanch them until they are only slightly tender, then pat them dry and cook them on the grill. That extra step will make sure the outside and inside of those sturdy veggies are cooked evenly. Vegetables like peppers, onions, eggplant, fennel, tomatoes and summer squash can be grilled raw.


3. Oil them.

Rub a tiny little bit of olive oil (not extra virgin) or coconut oil on your veggies before you grill them. This will help prevent them from sticking to the grill, and it will also help keep them from drying out. Just a little bit because if there’s oil dripping from the food, you’ll experience flare ups.


4. Soak your fruits.

Before grilling fruits, try drizzling them with honey or maple syrup, or soaking them in liquor. Talk about a flavor burst! Especially if you’ll be serving grilled pineapple or pears for dessert. Yes you can grill pears! You can also grill apples, watermelon and peaches. Reach for fruit that is firm and just barely ripe for your best options in fruit grilling.


5. Indirect heat.

When grilling fruits and veggies, you want moderately hot coals or indirect heat. You may need to move them around throughout the cooking process to make sure they cook evenly.


6. Stick it to them.

Skewers are great tools for grilling veggies. It’s tempting to make beautiful kabobs out of meat and veggies but if you want to ensure even cooking, skewer all the same type of veggie per skewer. Cherry tomatoes, mushrooms, chunks of onion and pineapple are all wonderful cooked on skewers.


7. Use packets.

Some veggies don’t lend themselves well to skewers or grill baskets. Peas, beans, sliced peppers, etc. For these lovely foods, try making a packet out of tin foil and cook them that way. This is also a good way to cook potatoes, or to cook other veggies with a sauce or topping of some sort.

There you have it!


Farmers Market Guide – 52 In Season for September

Farmers Market Guide – 52 In Season for September

Have you been to the market lately? There is a bounty of fresh local goodness to be found at the Farmers Market in September, straight from the field!

If you’re wondering what’s in season right now, check out our list below.

We’ve listed the most popular fruits and veggies you can find right now, depending on where you live, of course. We’ve also included the top health benefits of these foods, a guide to checking for freshness, and a bonus tip!



Health benefits: Vitamins A and C, beta-carotene, fiber (apples are well-reputed for keeping doctors away)

What to look for: I could tell you to buy apples that are firm and free from bruises, but you already knew that. Give your apple a sniff. A good fresh apple will smell like a good fresh apple.

Tip: Yes, apples are available all year long, but they are at their absolute best when you get ‘em fresh off the trees. Buy organic apples when possible because of how heavily sprayed this tree fruit is.

Click here to read more about apples.



Health benefits: Cancer prevention, antioxidants, fiber, liver health, digestive aid, and hangover cure

What to look for: Squeeze the leaves. Fresh artichokes have squeaky leaves. Choose small artichokes for the sweetest hearts.

Tip: Best enjoyed steamed for 15 or 20 minutes

Click here to read more about artichokes.



Health benefits: Magnesium, Vitamin C, fiber, folate

What to look for: Choose beets that are heavy for their size, with no surface cuts or nicks.

Tip: Enjoy beets raw in juice or salads, or you can cook them in a variety of ways: steamed, stir fried, or roasted. (They are best cooked with a squeeze of lemon juice and some butter.)



Health benefits: Vitamins A and K

What to look for: Select beet greens that are a bright, deep green and fresh looking. They should not be wilted and limp.

Tip: When you get your beet greens home, give them a good rinse before chopping them into bite-sized pieces. I like them steamed with a squirt of vinegar. They are delicious with a serving of fresh fish.



Health benefits: Antioxidants, fiber, folate, anti-inflammatory, vitamins C, K, and E

What to look for: Choose blackberries that are black in color, which is an indication that they’re fully ripe. Sniff the berries. If they are too sweet smelling, they’re overripe. If they don’t smell like berries, they are underripe. They should smell slightly sweet.

Tips: When storing blackberries, don’t use containers more than 5 inches deep because the berries at the bottom will be bruised. A 9×13 inch pan does the trick!



Health benefits: Fiber, Vitamin C, manganese, antioxidants

What to look for: Look for blueberries with a deep blue or purple black color and a nice silvery sheen.

Tip: Do not wash your blueberries before you store them. For easy freezing, spread blueberries onto a cookie sheet and pop in the freezer. Store them in containers after they’re frozen.



Health benefits: Vitamins A, C, and K, calcium, antioxidants

What to look for: Baby bok choy is better in my opinion than the bigger bok choy, so get the little ones if you can. Leaves should be nice and crisp.

Tip: The green leaves should be separated from the big white stalks—the leaves take very little time to cook and the white takes a little longer, so cook the chopped stalks first, and add the leaves at the end of cooking.



Health benefits: Fiber, folate, calcium, potassium, phosphorus, manganese, phytochemicals, vitamins A, C, K, B-6, and E

What to look for: Choose heads with tight green and brightly colored buds. Yellowing is a sign of broccoli past its prime. Stalks should seem young and tender. Look for moisture where the broccoli was cut at the stem (that’s a sign it was just picked).

Tip: Enjoy broccoli in stir fries, eaten raw with other veggies, or added to soups and salads.



Health benefits: Lower cholesterol, fiber, folate, vitamins C and K, cancer preventing

What to look for: I prefer to purchase brussels sprouts right from the stalk at the market. These tiny cabbages should be smooth and free of blemishes.

Tip: Undercook. Undercook. Undercook.

Click here to read more about Brussels sprouts.



Health benefits: Vitamin C, fiber, folate, manganese, omega 3 fatty acids

What to look for: Cabbage should be brightly colored and firm to the touch.

Tip: Cut your cabbage in quarters before cutting up to use (unless you’re making cabbage rolls!). Having the cabbage quartered makes it easier to slice. Store by wrapping plastic wrap around the cut pieces. Use up within a few days to prevent too much Vitamin C loss.



Health benefits: Vitamins A, B, C, and K, copper, potassium, folate, fiber

What to look for: To choose a ripe cantaloupe, start by picking cantaloupes that are heavier than they look. When you have a good heavy one for its size, tap it and listen for a deep, dull sound to indicate that it’s ripe. If the sound is hollow and high, it’s probably not quite ready to be eaten yet.

When you press the stem end of a ripe cantaloupe with your thumb, it should give away a little bit. If it feels squishy, it’s probably overripe.

Smell the bottom end of the cantaloupe, and if it smells like a cantaloupe, it’s probably ripe. If it smells extremely sweet, it’s past its prime. No scent at all? It’s not ready.

Tip: If you purchase an underripe cantaloupe, you can keep it on the counter at room temperature for a day or two, but only if it’s whole and intact.



Health benefits: Vitamin A, beta carotene, fiber

What to look for: Choose stiff and unbending carrots. If carrots are limp, they’re not fresh. If the tops are attached, they should be fresh and bright green.

Tip: Remove the greens when storing carrots. Keep carrots wrapped loosely in plastic in your refrigerator’s crisper drawer. New carrots need only a good scrubbing before eaten raw or steamed until tender.



Health benefits: Cancer-fighting abilities, digestive aid, antioxidants, anti-inflammatory, B vitamins, Vitamin K

What to look for: Choose cauliflower with creamy white curds and firmly attached, bright green leaves. Avoid cauliflower with loose sections or brown spots.

Tip: Take the stem off your cauliflower, and keep the cauliflower in an opened plastic bag in the fridge. It will last a good week or longer. Best enjoyed raw or lightly steamed.



Health benefits: Fiber, Vitamin K, antioxidants

What to look for: Choose celery that is bright and crisp. Its stalks should be bunched closely together.

Tip: Because of its high water content, celery can wilt quickly if not stored in the crisper drawer of your refrigerator. If you end up with wilted celery on your hands, sprinkle it with water and put it in the fridge for a couple of hours—it’ll get a bit of life back in it this way!



Health benefits: Lowers cholesterol, prevents cancer, vitamins C and E, manganese, beta-carotene, detox, anti-inflammatory, fiber

What to look for: Choose nicely colored green leaves with no dark spots or blemishes. There should be no wilting.

Tip: Do not overcook.



Health benefits: Manganese, B vitamins, fiber, antioxidants

What to look for: Choose ears that feel plump. The silk coming from the top of the husk should be pale golden yellow and slightly sticky.

Tip: Only buy corn if you can find it organic. You’ll notice farmers bragging about their organic, pesticide-free grown corn. Organic=GMO free, fyi.

Click here to read more about corn.



Health benefits: Manganese, Vitamin C, fiber, antioxidants, protection against urinary tract infections

What to look for: Fresh cranberries should be firm and deep red in color. Discard shriveled and soft cranberries.

Tip: You can keep frozen cranberries for years! Just spread cranberries on baking sheets and freeze in flat layers. Put the frozen berries in freezer bags. Date the bag and freeze. Use as needed!



Health benefits: Anti-inflammatory, magnesium, manganese, silica, cancer prevention, vitamins C, K, and B5

What to look for: Choose firm cucumbers with no soft spots.

Tip: Enjoy sliced into salad or chopped up and served alongside spicy curry dishes.

Click here to read more about cucumbers.



Health benefits: Vitamins C and B, anti-inflammatory, potassium, calcium, fiber, copper, phosphorous

What to look for: Your daikon radish should be firm, not floppy. For highest nutritional content, buy younger radish, which are smaller than the older roots.

Tip: Radish skin should be peeled for those who don’t like it hot!



Health benefits: Folate, fiber, potassium, magnesium, phosphorous, calcium, B vitamins, Vitamin A

What to look for: Don’t purchase eggplants with bruises or tan patches. A ripe eggplant will be smooth with shiny skin. It will be heavy for its size, and when you gently press its skin, your finger should leave an imprint.

Tip: Sprinkle your cut eggplant with salt and let it sit for an hour, to cut bitterness. Of course rinse the salt off before using. The skin of an eggplant is edible, but it may also be removed.



Health benefits: Vitamins B2 and K, copper, antioxidants

What to look for: Ripe grapes are nice and plump. They should be firmly attached to their stems.

Tip: Give your grapes a rinse and freeze them for a nice summer treat.



Health benefits: Fiber, potassium, B vitamins, vitamin A and C

What to look for: When shopping for grapefruit, choose unblemished fruits that feel heavy for their size.

Tip: Even though you’re not eating its peel, you should always rinse grapefruit under clean water before cutting into it. Cutting into fruit that hasn’t been washed can transfer dirt, chemicals, and bacteria from the surface of the peel to the part you’re about to eat.



Health benefits: Vitamin A, Vitamin C, folate, potassium, manganese, fiber

What to look for: When shopping for green beans, to make sure they’re fresh, snap one in half. If it breaks when bent, the bean is fresh. If it bends along with you, it’s old!

Tip: Don’t boil green beans for more than seven minutes or they will turn a brownish color on you. Four or five minutes in the boiling water should be enough to cook fresh young green beans.



Health benefits: Vitamins B6 and C, potassium

What to look for: When you’re shopping for honeydews, they ought to have a smooth, almost velvety surface and feel heavy in weight. And don’t forget the sniff test—a ripe melon will tell you it’s ready to refrigerate by its smell!

Tip: Honeydew is a great snack to include in your diet if you’re trying to lose weight. Add a little string cheese and you’ve got salt and sweet together—very complimentary and satisfying.



Health benefits: Fiber, iron, vitamins C and K, antioxidants, anti-inflammatory, liver health, calcium, sulfur, digestive aid

What to look for: Leaves should be brightly colored and crisp with no signs of wilting.

Tip: Toss kale leaves into salads, stir fries, and soups. Juice it, braise it, and make it into chips. Kale=love.

Click here to read more about kale.



Health benefits: Vitamins B1 and B6, fiber, copper, manganese, folate, phosphorus, protein, potassium, iron, magnesium

What to look for: It’s not easy to come by fresh lima beans, so if you find them at the market, buy them! Look for firm, dark green beans that are free of blemishes.

Tip: Because they’re so hardy, lima beans make a perfect soup bean.



Health benefits: Vitamins A and C, antioxidants, fiber

What to look for: A ripe nectarine will smell good enough to eat! Gently press the fruit with your thumb and if there’s some give to it, the fruit is ripe.

Tip: Enjoy nectarines raw in salads or grilled for a delicious treat when served with Greek yogurt.



Health benefits: Vitamins A, C and K

What to look for: Choose small, bright green and unblemished pods that are crisp and firm to the touch.

Tip: Okra is normally prepared by cutting away the crown and tip first, and then cutting the rest of the pod into circular bite-size pieces.



Health benefits: Vitamins B1, B6 and C, manganese, copper, fiber, phosphorus, potassium, folate

What to look for: Buy onions that have crisp, dry outer skins. They should not have sprouting or dark patches.

Tip: Cut onions should be stored in a sealed container and used within a couple of days, before they start losing their nutritional benefits.



Health benefits: Fiber, vitamins C and A

What to look for: Use your whole hand to gently check if the flesh of the peach has some give to it (the pressure of your fingertips might leave bruises). The skin of a ripe peach will look creamy yellow or golden in color.

Tip: Peaches are good for sweet or savory dishes. They can be eaten out of hand, chopped into salads, or served atop pork chops.



Health benefits: Vitamins C and K, fiber, copper, antioxidants

What to look for: Pears should not be hard, but they should be slightly firm to the touch. Look for smooth skin that’s free of bruises. And don’t buy pears with puncture wounds.

Tip: Sliced pears are perfection on top of a salad.

Click here to read more about pears.



Health benefits: Biotin, copper, manganese, folate, protein, B vitamins

What to look for: Check that insects haven’t been nibbling on the peanut shells before you buy them! There should also be no sign of moisture. Give the peanuts a sniff. If they smell musty, don’t buy them.

Tip: Toss peanuts in your stir fries for a yummy crunch.



Health benefits: Anti-inflammatory, antioxidant, manganese, protein, fiber, folate, phosphorous, magnesium, copper, iron, potassium, zinc, omega 3, blood sugar regulator, vitamins A, B1, B2, B3, B6, C, and K

What to look for: Choose peas with velvety pods that are smooth and firm. Avoid peas with pods that are yellowish or light green in color. You can tell how full the pods are by shaking them. If there’s a rattling sound, there’s probably too much empty room in that pod.

Tip: I enjoy peas raw, but they are also delicious in soups or steamed and served as a side dish.



Health benefits: Vitamin C, beta-carotene

What to look for: Choose firm peppers that sound hollow and are free of wrinkles.

Tip: As the pepper gets more ripe, it not only has a better taste, but it also gets more nutritious. Enjoy peppers raw, roasted, or in a stir fry.



Health benefits: Fiber, Vitamin C, betacarotene, B vitamins, potassium, manganese, copper

What to look for: Persimmons are ripe when they are deep orange in color and when the flesh of the fruit gives a little bit when it’s pressed.

Tip: Persimmons are sweet and can be enjoyed right out of the palm of your hand, but they’re also tasty in savory dishes (they’re fabulous in soup) and in desserts.



Health benefits: Vitamins A and C, fiber

What to look for: Look for smooth-skinned plums without discoloration.

Tip: Eat them while they are at their ripest because not only will they be as sweet as can be, but they’ll also be at their max for antioxidants. Also, refrigerate your ripe plums. The coolness will be refreshing in the heat, and they’re juicier when cold.

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Health benefits: Vitamin B6 and C, potassium, fiber, antioxidants

What to look for: Look for clean, smooth potatoes that are firm to the touch with no cuts, bruises, or discolorations.

Tip: Because of how heavily sprayed potatoes are, you should only buy organic.



Health benefits: Carotenoids, vitamins C and A, magnesium, zinc, potassium, fiber, L-tryptophans, phosphorous, copper, iron, zinc

What to look for: Ripe pumpkins will have consistent coloring, and they will be firm and heavy for their size. The stem should be firmly attached. If you press on the bottom of the pumpkin with your thumb, it should not flex or have any give to it.

Tip: Use pumpkin puree in place of oil in your baking recipes or even put some in your soups and chillis. The velvety texture is lovely but the taste is very mild.

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Health benefits: Fiber, vitamins C and K, cancer prevention, folate, B vitamins, manganese, potassium, iron, magnesium, calcium, copper, zinc, sodium

What to look for: Choose radishes with medium-sized firm, crisp roots. Smaller is better when it comes to choosing radishes. Leaves should look crisp, be in tact, and be of good color. Radishes should not be soft or wilted.

Tip: Radishes are delicious sliced into salads and eaten raw, but they also add a nice spice to a pot of vegetable soup. You can roast radishes for another unique spin. Radish sprouts are amazing in a salad, giving it a nice peppery heat. Store your radishes in the crisper drawer of the fridge for no more than one week.

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Health benefits: Cancer fighter, fiber, potassium, calcium, lutein, zeaxanthin, folate

What to look for: Choose fully ripe raspberries—those that are slightly soft, plump, and deep in color. Avoid overripe raspberries that are very soft or mushy.

Tip: Raspberries go moldy quickly, so you should eat them the day they’ve been picked. Important: Do not wash raspberries until you’re just ready to use them. You can also freeze them to enjoy later.

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Health benefits: Fiber, potassium, magnesium, phosphorous, Vitamin C, cancer prevention.

What to look for: Choose rutabaga with purplish skin. Avoid bruised or blemished rutabagas. If there are green shoots coming from the rutabaga, it’s overripe.

Tip: Enjoy rutabagas in soups, baked (rutabaga fries!), or mashed with sweet potatoes.



Health benefits: Fiber, Vitamin K

What to look for: Scallions should be firm with uncurled leaves. If the scallions have wilted leaves and yellowing stems, leave them behind.

Tip: Scallions should be wrapped in damp paper towel and stored in a plastic bag in the fridge.



Health benefits: Vitamins A, B6, C, and K, fiber, iron, folic acid, niacin, thiamin

What to look for: Buy snow peas that are bright green, fresh looking, and crisp.

Tip: Double up on the snow peas next time you make a stir fry. Eat them hot for dinner one night, refrigerate overnight, and recycle them into a salad for lunch the following day. They’ll have a completely different feel and you’ll get a two-fer—cooked once, eaten twice in two different ways!


SUMMER SQUASH (yellow squash and zucchini)

Health benefits: Vitamins A and C, folate, fiber, magnesium, potassium

What to look for: Choose zucchini or yellow squash that are less than eight inches long and firm, with bright skin. Organic is important for yellow squash!

Tip: Enjoy summer squashes grilled, steamed, roasted, or raw. Fabulous chopped up in stir fries, or try them grated as well—raw and cooked.



Health benefits: Beta-carotene, antioxidants, fiber, calcium, copper, folate, protein, manganese, potassium

What to look for: Buy sweet potatoes that have smooth skin and no soft spots.

Tip: Adding 3-5 grams of fat to your sweet potato helps the body make better use of all that beta-carotene. So, go ahead and add some olive oil or butter to your mashed sweet potato!



Health benefits: Blood sugar regulation, anti-inflammatory, calcium, vitamins C, A and K

What to look for: Choose chard with brightly colored stems and dark green leaves.

Tip: Steam your chard a wee bit before eating it, just enough to bring out its sweet flavor. And do not eat the liquid that’s released through the cooking process. The cooking process releases some acid from the chard leaves.



Health benefits: Vitamin C, fiber, niacin

What to look for: Choose tomatillos that are dry, firm, hard, and attached nice and tightly to their husks.

Tip: Chop some tomatillos into your next batch of salsa or guacamole. Yum!



Health benefits: Cancer fighter, lycopene

What to look for: Choose deeply colored tomatoes that are firm and free of wrinkles. Tomatoes should smell sweet.

Tip: Tomatoes can be eaten raw, roasted, grilled, or sauteed. Freeze these summer beauties for later cooking use in the middle of winter.



Health benefits: Fiber, calcium, potassium, digestive aid, anti-inflammatory, manganese, antioxidants, vitamins A, C, and E

What to look for: Choose turnips free of scars or soft spots. Choose small turnips that are firm to the touch with fresh leafy green tops.

Tip: Add chopped turnips to almost all of your different salads: chicken salad, tuna salad, apple fruit salad, etc. They can also be easily added to most stews and soups.



Health benefits: Vitamin C, chromium

What to look for: Choose onions that are firm with no visible signs of decay. Skins should be dry, and the onions should not be sprouting.

Tip: Vidalia onions should not be eaten raw.



Health benefits: Potassium, Vitamin C

What to look for: Choose a blemish-free specimen with a creamy yellow underside (this is the side it was growing on). The melon should feel heavy—remember, it’s about 90% water.

Tip: Cut leftover watermelon into chunks (removing seeds and rind), place in a blender, and blend till pureed and smooth. Freeze the juice in ice cube trays and add to lemonade for a refreshing and colorful drink!



Health benefits: Fiber, vitamins A and C, potassium, folate

What to look for: Buy zucchini that is small in size, firm, and free of cuts. If you see zucchini with bristly tiny hairs on it, that means it’s very fresh.

Tip: Try this versatile veggie in frittatas, soups, salads, and pasta!

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