For those of you who are not familiar with shopping at farmers’ markets, these are some “Guerilla Tips” you might find helpful.

Tip #1 – If you snooze, you lose.
The markets usually open at 8:00am on Saturday mornings (days and hours may vary from location to location), rain or shine, and experienced connoisseurs know that you have to be there on time to have first pick of everything. Fruit, meat, chicken, cheese and eggs are the first things to go, sometimes during the first hour of business. That is great news for the vendors, but it can put a damper on your planned weekly menu when key ingredients are nowhere to be found. We learned that lesson pretty quickly, after experiencing it ourselves.

The moment we set foot in the market, the race begins. The faster we move, the faster we will get to the next stand. That is easier said than done. At every stand we are greeted by familiar faces and you know how that goes. We visit with the vendors, talk about our 100 Mile Harvest progress, then the conversation goes back to them. We hurriedly make our selections and then politely excuse ourselves to hit the next stand. We love the whole experience and it has become a hunter-gatherer ritual for us. After all, the market is our source for local food, we have to acknowledge the efforts of each and every producer.

Tip #2 – Do all your shopping at once.
Farmers’ markets usually open one day a week, so planning your week’s meals in advance helps you ensure that you’ll pick up enough of the right ingredients you will need.

Tip #3 – Avoid shopping on an empty stomach.
In some markets you can find coffee, fresh lemonade or fruit juice, artisan breads, brownies, cookies… but if you are watching your diet you are better off having breakfast before you leave home. It’s not easy waking up so early (6am) on Saturday morning, especially if you have kids. But by making sure our daughter, Katerina, gets a wholesome breakfast we are guaranteed a successful, low-stress shopping experience.

Tip #4 – Bring your own bag.
Avoid plastic bags at all costs – canvas bags are more durable and are easily cleaned after each use. If you do not have one already, I recommend you invest in 2 or 3. I do not go out without them. Keep in mind that if you are buying soft fruit or tomatoes, you will want to bag those separately from heavier items.

Tip #5 – Choose sustainable or organic farming produce whenever possible.
Not all farmers and vendors are using organic or sustainable practices to produce the goods they sell at market. Make it a point to talk to vendors to find out what their farming practices are using. Even on busy days, most are glad to hear your interest and let you know what they are doing. Later this week I will be blogging about which conventionally grown crops are most likely to carry pesticide residue so you can avoid them.

Tip #6 – Choose fruits and vegetables with a variety of colors like berries, tomatoes, squash, eggplants, cucumber and dark leafy greens. This is a surefire way to ensure you take home a broad range of nutrients.

There are so many varieties of tomatoes alone, everything from brown and cherry tomatoes to heirlooms and juliets. The variety of color and flavors in just this one group is incredible.

Tip #7 – Choose whole grains.
When available, buy whole grains such as barley, bulgur wheat, amaranth, buckwheat, quinoa, wild rice, brown rice, oats, rye and spelt. These are all excellent sources of complex carbohydrates as well as high-quality protein.

Tip #8 – Choose lean protein sources.
Even in a farmers’ market you can make healthy, conscious decisions when it comes to your protein sources.

Here is a list of recommended, low-fat choices of protein:

1. Pasture Chicken Breast – Preferably skinless, or remove the skin at home.
2. Grass-fed Beef – When available, select the leanest cuts: top round, round tip, loin cut or eye of round.
3. Free-Range Turkey – When available, turkey breast is the best option. If not, buy a whole turkey and bake it without the skin to reduce the amount of fat. Cover with aluminum foil to keep it from drying out.
4. Pasture Pork – Choose tenderloin or other loin cuts.
5. Wild Cut Fish – Best source of omega-3, mostly low in fat.
6. Eggs – Always choose eggs from free-range, pastured chickens.
7. Milk – Raw milk is difficult to find since 48 of the 50 states in USA have banned its sale. However, even in those states, “cow share” programs exist, in which a farmer sells shares of a herd to consumers. This makes the consumer “part owner” of the cow, effectively removing the legal restrictions surrounding the sale and consumption of raw milk.
8. Cheese – Local, handcrafted cheeses will be fresher, taste better and won’t have the preservatives that supermarket cheeses have.

Note: Reduce your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products.

If you are vegetarian or just trying to cut down on animal protein, you can choose from these alternatives: beans (adzuki, black, fava, kidney), lentils (black, green, red), peas (black-eyed, green, yellow), soybeans, pseudograins (amaranth, buckwheat, quinoa, wild rice), seeds of all kinds (flaxseed, hemp, sesame, white chia), nuts and sprouts like alfalfa, broccoli and onion. Explore your options and find ones you like.

Tip #9 – Buy raw (unpasteurized) local honey as a substitute for sugar
(If you are not allergic to it.)

Honey is one of the least refined sweeteners available. It is a great substitute for table sugar and can be used for baking and sweetening foods and beverages.

• Substitute 1/2 to 2/3 cup honey for every 1 cup of sugar.
• Reduce liquid by 1/4 cup for each 1 cup of honey used.
• To improve the volume of baked goods, add ¼ teaspoon of baking soda per 1 cup honey to neutralize acidity. If the recipe calls for sour milk, yogurt or sour cream, no extra baking soda is needed.
• Because honey caramelizes at lower temperatures, reduce oven temperature by 25°F if used in baking.

Need more? It is also great for healing minor cuts, burns, stomach discomfort and can improve allergies. Another alternative is raw Agave nectar (low glycemic index), stevia leaves or blackstrap molasses. Check your local farmers’ market to see what is available in your area.

Note: Children under one year of age should never be given honey because it can contain spores of clostridium botulinum. This bacteria causes botulism.

Avoid products with high fructose corn syrup.

Tip #10 – When buying oil, the smaller the bottle, the better for you.
Oils get rancid quickly, therefore it is best to buy them in small containers and store them in the refrigerator. When exposed to light and warm temperatures, the fats begin to oxidize, becoming rancid in the process. According to Dr. Andrew Weil, “oxidized fats can damage DNA, promote the development of cancer, and speed up aging and degenerative changes in our tissue.”¹

The healthiest choice for cooking is extra-virgin olive oil, but for a more neutral taste, you can try expeller-pressed organic canola oil.

Other healthy sources of fat are avocados and raw nuts, including almonds, walnuts, pecans, and cashews. Wild caught salmon, sardines, herring, and black cod (sablefish, butterfish) are good sources of Omega-3 fatty acids. As well as freshly ground hemp and flaxseed.

Avoid all products made with partially hydrogenated oils, regular safflower and sunflower oils, corn oil, cottonseed oil, mixed vegetable oils, margarine and vegetable shortening.

Note: Use oils sparingly.

Tip #11 – Do not forget to hydrate.
Farmers markets around the nation vary in their locations. Some will be indoors, but for the most part, they are usually outdoors with very little shade or cover. That can be a problem if you live in places where the temperature can rise to a sweltering 102 degrees, like in Houston, Texas. You will need a bottle of water at your side at all times, preferably a RE-USABLE bottle of water to eliminate plastic consumption. Note: If you are sensitive to the sun, a hat will be appropriate. Wear sunblock whenever outdoors.

Tip #12 – Enjoy yourself.