Tuesday, July 28, 2015

Tips for Picking Fresh Fruits and Vegetables

By BMC Dietitian, Sarah Motl, MS, RD
Sarah Motl, MS, RD, BMC Dietitian


As summer stretches on, farmers' markets are in full swing. There are 5 farmers' markets in Burnett County with fresh, local produce just waiting to be added to your dinner table. 

Visiting a farmers' market is a great way to learn more about the produce and get tips for preparing new-to-you fruits and vegetables. Talking with the farmers who are selling you the produce is the best way to know how fresh the item is, but here are some more tips for selecting fruits and vegetables that are currently in season:

Watermelon: When buying a whole watermelon, it should be symmetrical with a smooth surface and well-rounded ends. Store ripe watermelon in the fridge, but remove it an hour before serving for the sweetest taste.

Bell Peppers: Look for smooth, heavy peppers and don’t be afraid to shake it. If you hear seeds rattling, the pepper is over-ripe. Red peppers are riper and sweeter versions of green.

Tomatoes: Select tomatoes that have all over rich, red color, and smooth, blemish-free skin. Tomatoes should be heavy for their size and give slightly when pressed.


Carrots: Look for firm carrots with a rich orange color. Avoid those with soft/flabby roots.

Corn: Look for corn with green, moist-looking husks; avoid brownish husks. Kernels should be plump, and if you apply slight pressure to a kernel, juice should squirt out.

Cucumbers: Select hard, firm cucumbers; avoid those that appear yellowish. Cucumber skin has a natural sheen to it.

When visiting the farmers' market, plan to get there early for the best selection and to avoid the crowds. Knowing what produce is in season can help you plan your trip and meals, but don’t be afraid to try new items. Eating five servings of fruits and vegetables a day is an important part of a healthy, balanced diet and visiting one of Burnett County's farmers' markets is an easy way to get those fruits and vegetables.