There are many good reasons to buy locally grown fresh vegetables – including the great taste! People unfamiliar with buying locally grown produce at a farmers market may want a guide to steer them to the best quality produce. Iowa State University Extension offers exactly that guide – the “Fresh Vegetable Guide” publication. It helps consumers choose the best in fresh vegetables and gives guidelines on how to store them.
One of the first steps in choosing fresh vegetables is to know what is in season. For example, asparagus, beets, bok choy, broccoli, radishes, cabbage, carrots, cauliflower, leaf lettuce, green onions, chard, and kale are among those that are in their primary growing season in June.
Preparing fresh vegetables begins with cleaning them. To keep vegetables fresh, wash all produce just before using, even if you plan to peel them. Wash produce under running water. Use a vegetable brush on firm vegetables. Lettuce, spinach, kale, and chard may need to be rinsed several times to remove soil or sand. It is not necessary to use soap or a produce rinse to wash vegetables.
Eating locally grown vegetables is an excellent way to get the vitamins, minerals and fiber needed to stay healthy. Locally grown vegetables comes in a variety of colors making it possible to increases the mix of nutrients in the 2 ½ to 3 cups of vegetables most adults need each day. Research shows that eating vegetables decreases the risk of chronic diseases such as heart disease, high blood pressure, diabetes and certain types of cancer.
To find out more about choosing, storing and preparing fresh vegetables, contact your county extension office to get a free copy of “Fresh Vegetable Guide,” publication PM 2034. You can also download the publication from the Extension Web site at /Publications/PM2034.pdf