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.
HONEY DEW MELON
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.
LIMA BEANS (BUTTER BEANS)
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.
Click here to read more about plums.
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.
Click here to read more about pumpkins.
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.
Click here to read more about radishes.
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.
Click here to read more about raspberries.
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!
Click here to read more about zucchini.
Not that long ago organic products were hard to find on the shelves of most grocery stores or supermarkets.
Small “health food” stores started popping up with a variety of products, mostly supplements and herbs or natural remedies and were generally viewed as remnants of the hippies and tree-huggers from the 60s and 70s. Fresh produce was almost unheard of and maybe the local farmer’s market had one or two growers that claimed to be organic, but had no way of proving that they were.
How things have changed!
It is now impossible to walk into any supermarket that doesn’t carry at least some organic products. From fresh produce to the largest brand named goods, organic products are plentiful and normal.
Being called organic is not just a frivolous claim, it is guaranteed by the USDA and labelled as such. Even organic farmers at the roadside stands and farmer’s markets can only claim they are organic if they can prove it, and the demand for organic products has exploded along with the product offerings.
What exactly is USDA certified organic?
Food qualifies for the USDA Certified Organic label if it has been grown or raised according to USDA organic standards. Those standards mean that the food is free of pesticides and other synthetic additives, dyes, chemical fertilizers, and have not been processed with industrial solvents.
Organic meat requires the animals to be pasture raised (not chemically treated grasses) or fed 100% organic feed and not given antibiotics or hormones.
There are slightly different requirements for other organic products like baked goods, but the idea is still to keep the food free of artificial chemical additives and genetically modified contents.
Why does eating organic matter?
Let’s begin with health and safety.
Organic foods are cleaner, minimizing your exposure to environmental toxins and potential serious health issues that come from non-organic foods. It seems like common sense that the more natural a food is, the easier the body will recognize and accept it. If you swallow a marble, a stone, or a piece of plastic you might do nothing to your body and pass it through without any changes to it, and you will certainly not gain any nutritional value in the process.
However, as you ingest chemicals that are foreign to the body, there may be consequences, whether a slight allergic reaction, irritation, possibly sickness or even cancer as it builds up in your system.
The incidence of cancer around the globe seems to be in direct proportion to the amount of chemicals, pesticides, and fertilizers used in the production of food. While there may certainly be other factors like pollution (chemicals breathed in or swallowed in water) or just the fact of living in a more stressful world (body chemistry), the correlation between chemicals in our food supply and the rise in cancer cannot be ignored
Some of the most common carcinogens (cancer causing agents) are still commonly found in foods we eat every day. Any processed meat that is preserved by chemical preservatives carry a risk, so although they can be generally consumed without fear, they should be limited to no more than a few ounces 3-4 times a week.
Salami, sausage, ham, and hot dogs are the worst because of all the salt, chemicals and other possible additives used in processing them, so eating organic meat or grass-fed beef is going to be better for you in the long run. When choosing bacon or sausage or other such products, make sure you get nitrate/nitrite free.
Organic food production is also better for the environment.
Whether grown or raised, food production on a massive scale usually leaves the soil in worse condition when not done organically. Fertilizers and pesticides artificially add nutrients into the soil and cannot replace a soil that is enriched naturally. The result is that mass produced food with chemical enhancements are less nutritious and less flavorful too.
It used to be common practice to let fields lie fallow, letting them sit for a season without crops so they could restore the fertility naturally. With the growth of corporate farming that aims to maximize profits, such practices disappeared, and chemicals are added yearly to keep the nutrient levels up artificially.
Those chemicals are in the water supply, the soil, and eventually in the food and our digestive systems.
Pesticides are also killing off the good insects along with the bad ones. Those killing chemicals are added into the mix when you eat food grown conventionally so it is another foreign matter added to your system that the body cannot recognize, properly digest, or even eliminate, causing sickness or disease.
Conventional dairy products are also suspected in the occurrence of early puberty in girls since BGH (bovine growth hormone) is a synthetic hormone used to increase milk production.
Organic farming uses natural means instead of artificial and damaging methods to raise crops and animals.
Soil is improved by leaving plant waste (green manure) or livestock manure in the fields. Instead of planting the same crop year after year, plant rotation preserves soil quality and interrupts cycles of pests and disease. Predatory insects or pest traps are used to control the bad ones, and mulch controls the weeds instead of chemicals. Cover crops preserve the soil and are plowed under to add nutrients naturally, improving soil quality.
The Dirty Dozen and Clean Fifteen
When it comes to eating organically, some will say that it is not available or too expensive compared to conventionally raised foods. While those reasons may be perfectly valid for many, there are certain foods that are notoriously high in pesticides and should be avoided as much as possible.
Currently, the worst offenders are: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes. Try to avoid any non-organic food that comes out of the soil itself, the root vegetables like radishes, beets, etc.
You can find the latest lists from the Environmental Working Group by going to their website.
If you are eating conventionally grown foods, the ones that seem to have the lowest levels of pesticides and chemical residue are: avocados, sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbages, cauliflower, cantaloupes, broccoli, mushrooms, and honeydew melons.
It seems like the foods with protective outer layers or the more hearty structures are less likely to have the bad stuff, so use that as a general rule of thumb too.
The bottom line in health and nutrition is the standard rule of eating more fruits and vegetables. The benefits of eating them outweigh the risks of eating conventionally grown foods with potential pesticides, but try and eat organically whenever possible and stay healthy!