Here's Why a Nutritionist Says You Should Shop at the Farmers Market More

Welcome to our series #CartedByT30, where experts, influencers, and anyone who just really knows how to nail down a grocery list show us exactly what goes in their carts each week. Tune in to our Instagram Story on Sundays to walk down the aisle with them, and then shop the products here. This week, nutritionist Sarah Koszyk, MA, RDN (and founder of superfood supplement Superstar by MIJA), shares all the benefits of shopping at a farmers market—plus all the foods she always purchases there. 

Farmers markets are my favorite places to grocery shop. You get the best deals, the freshest and most in-season foods, and you can directly talk to the people who grow the food to learn how to cook and prepare it. As a registered dietitian nutritionist living in San Francisco, I have access to tons of incredible farmers markets. I buy most of my produce, nuts, eggs, oils, kinds of vinegar, and bread there. For fish and meat proteins, beans, grains, spices, and other non-perishable foods, I go to Whole Foods or Safeway. I have clients nationwide and not everyone has a farmers market near them, so you can find these items at your local grocery store or online at AmazonFresh (and you get delivery, too).

Keep scrolling for all the foods I purchase at the farmers market and the reasons why.

Avocados

An incredibly delicious, nutritious, and versatile heart-healthy fat that is also outstanding for skin health. Spread avocado over toast, add it to an egg scramble, put it in a salad, make a dip like guacamole, or have it in a smoothie.

Berries

All fruits are fabulous, and berries have anthocyanins, which are antioxidants fantastic for brain and skin health. Enjoy blueberries, raspberries, strawberries, or blackberries in a smoothie, sprinkled over yogurt or oatmeal, in a salad, or as a snack with some nuts. Grab these fresh if in-season and frozen if not. 

Cilantro

Fresh herbs like cilantro provide so much flavor to a dish so you don’t need to use as much butter or oil. Purée cilantro with olive oil, lemon juice, and salt for an exquisite sauce you can put over chicken, fish, steak, tofu, eggs, or roasted vegetables.

Heirloom Tomatoes

When tomatoes are in season, I buy a ton of them and then freeze them to make sauces throughout the year. Tomatoes contain lycopene, which is enhanced when heated. Fresh tomatoes are divine drizzled with a little olive oil and sprinkled with sea salt or truffle salt. 

Beets

You can use the entire beet including the greens for a ton of fiber, folate, and vitamin C. Sautée the greens like you would cook kale, spinach, or swiss chard. Add beet greens to smoothies (I've got lots of recipes in my book below). Peel and roast the beets in the oven and add cilantro, olive oil, and goat cheese for a savory side dish. 

Black or Forbidden Rice

This gluten-free grain is rich in anthocyanins, high in fiber, and a natural detoxifier. I love drizzling it with coconut milk and adding cardamom for a sweet and savory dish. Try this recipe!

Adzuki Beans

Adzuki beans have an extremely high protein content with 7.5 grams of protein in 3.5-ounce serving (100 grams). Cook them like most other beans. Here’s a recipe for a vegan adzuki beans, veggie, and rice bowl. 

Ground Flax Meal

Flax meal contains lignans, which are wonderful in assisting with regulating blood sugars and balancing hormones. Sprinkle one to two tablespoons of ground flax meal on your yogurt or oatmeal or add to a smoothie.

Eggs

A wonderful source of choline and protein, the incredible, edible egg is a part of my daily diet. Eat a hard-boiled egg as a snack or put an easy-over egg on top of avocado toast.

Salmon

You’ll get protein and omega-3s from this yummy fish. I refer to the Monterey Bay Aquarium Seafood Watch App to determine the best, most sustainable, and safest seafood to buy, which includes location and farm-raised versus wild.

Greek Yogurt

For your calcium, vitamin D, and protein-fix, plain Greek yogurt is perfect. I mix it with Superstar superfood supplement, berries, and ground flax meal for a complete, well-balanced, anti-aging, antioxidant-rich meal.

Next up: This Is the Best Diet to Reduce Your Cancer Risk, According to an Oncologist