Farmers markets: bringing food fresh to your table

Where can you get fresh produce at an affordable price? If you have room for a garden, or even just a pot on the deck for a few plants, gardening is a great way to keep active, improve your nutrition and save money. But if you don’t have space for gardening, farmers markets are a great place for bargains on produce that is often organic.

Farmers markets are everywhere – with about 30 in King County and more than 100 in Washington state. To find a farmers market near you, visit the Washington State Farmers Market Association online at www.wafarmersmarkets.com.

You will pay a lot less for fruits and vegetables by buying them from the growers, and in general, the vitamin content of their fresh-picked produce will be higher than produce found at the grocery store.

Tips for shopping the farmers markets:

1. Eat before you go. Just like shopping at the store, you will make less-wise choices if you are hungry, such as spending money on easy-to-eat snacks instead of produce.

2. Make a menu. Check what is in season and plan your week’s menus. If you don’t, the allure of all that beautiful food may cause you to buy more than you can eat in a week. A simple outline of your meals will help you shop.

3. Consider buying more. If there’s a great deal on something like strawberries, consider buying extra and freezing them for smoothies, or make some homemade jam.

4. Go early, when the market first opens. It will be less crowded and you can peruse the produce at your leisure. Compare prices from stall to stall.

5. Bring your own bag to haul heavy produce. A backpack works great. Consider making a few trips to your car so you don’t have to cart heavy bags around. A small wheeled cart can be great, though it can get in the way at a busy market.

6. Exact change is helpful. Small bills and a handful of quarters will speed up your shopping experience and the vendors will thank you.

7. Ask the farmers their favorite way to prepare a vegetable or fruit that is new to you. Many might have recipes to hand out.

8. Handle your produce with care. Fresh produce is delicate and may mark or easily get squished. And it will wilt if you leave it in a hot car too long.

9. Eat with your eyes. In addition to fruits and veggies, you can pick up a bouquet of fresh flowers at a low price.

10. Keep track of your car keys! I have misplaced mine more than once. It’s easy to drop them in a produce bag or set them down while you are examining produce.

Farmers market salad

1 head lettuce, romaine or spinach

¼ cup fresh basil, parsley, lovage or other herbs

1 basket strawberries, blueberries or cherries

½ cup veggies: green beans, broccoli, cauliflower or snap peas

8 ounces of goat cheese

½ cup almonds, hazelnuts or walnuts

Olive oil

Balsamic vinegar

Wash lettuce and drain. Tear into bite-size pieces and put in large salad bowl. Chop herbs finely and add to bowl. Rinse berries, cut strawberries or pit cherries and add to bowl. Blanch veggies by adding to boiling water until they turn bright green. Put in ice water to cool, cut into bite-sized pieces and add to salad. Break goat cheese into small pieces and sprinkle with nuts over salad. Serve with vinegar and oil. Makes 8 side salads.

Nutritional information (per serving):

Calories: 219, Carbohydrates: 10 grams, Protein: 8 grams, Sodium: 145 milligrams

[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.]