By Sarah Lohm, Dietetic Intern

With spring here and summer on the horizon, farmers markets are starting to come back to life…and for good reason!

Shopping at a farmers market isn’t just about picking up produce -it’s about connecting with where your food comes from and the whole process behind it! Farmers market produces offers food that’s fresher, more flavorful, and often more nutrient-dense than what you’d find sitting on a grocery store shelf. Instead of traveling long distances, your fruits and vegetables often come straight from nearby farms, which makes a noticeable difference in taste and quality. Plus, you’re supporting local growers, eating with the seasons, and reconnecting with what food actually tastes like at its peak!

That said, it can also feel a little overwhelming. If you’ve ever walked through a market thinking, “This all looks amazing… but what do I actually do with it?”, you’re not alone. To help you enjoy all the flavors of the season with ease, here’s a simple guide to navigating your next trip to your local farmers market.

Seasonal Favorites

While exact offerings vary by region, these are some common warm-weather staples you’ll likely find at many markets:

Peaches (or other stone fruits)
Sweet, juicy, and incredibly versatile.
How to use them:

• Slice into Greek yogurt or cottage cheese
• Add to salads with protein + a soft cheese
• Grill and pair with ice cream for a simple, fresh dessert
• Freeze and blend into smoothies

Tomatoes
Peak-season tomatoes are a completely different experience from store-bought.
How to use them:

• Make a simple caprese (tomato + mozzarella + basil + olive oil)
• Add to sandwiches or wraps
• Toss into pasta salads or grain bowls
• Sprinkle with salt + pepper + balsamic glaze for an easy side
  

Sweet Corn
Naturally sweet and doesn’t need much to shine.
How to use it:

• Grill or boil and serve as a simple side
• Cut kernels off the cob for salads or bowls
• Mix into tacos or pasta salads
• Pair with beans, avocado, and lime for an easy side dish
  

Melons (like watermelon or cantaloupe)
Refreshing, hydrating, and perfect for warm days.
How to use them:

• Pair with feta + fresh herbs
• Add to smoothies or fruit bowls
• Freeze into popsicles
• Enjoy as is!

Zucchini (and summer squash)
Abundant, affordable, and easy to work into a variety of meals.
How to use it:

• Sauté or grill with olive oil and seasoning
• Add to pasta dishes
• Shred into muffins or pancakes
• Swap in for pasta in our Zucchini Lasagna!

Okra (or other regional vegetables)
You may find different “local specialties” depending on where you live – okra, eggplant, peppers, or greens are perfect go-to’s!
How to use them:

• Roast or sauté with simple seasonings
• Add to stews or soups
• Pickle for a tangy addition to meals
• Combine with tomatoes and onion

Keep It Simple This Season

Summer farmers markets are full of vibrant, fresh, local produce, but having so many options to choose from can feel overwhelming. 

If you find yourself stressing about what to buy or how to turn it into a meal, think of your plate as a simple formula: Protein + Carb + Produce = a balanced, satisfying meal. 

Instead of overthinking it, choose what looks fresh and appealing that day, and pair it with a protein and grain you already have on hand! Just like that, you’ve created a fresh and stress-free meal that lets you enjoy all the flavors summer has to offer!