Your Farmers Market Guide

Your Farmers Market Guide

Why Eat Local Produce?

A traditional imported apple that’s picked before it’s ripe (so it can ripen as it travels hundreds of miles to you) will have a lower nutritional value than a food picked when just ripe and sold to you within a few days from your local farmer. That’s why when you eat local, seasonal foods, not only are you doing something good for your local farmers and contributing to your community, but it’s better for you, too!

By supporting your local farmers, you’re supporting the local economy, meaning the money you spend is going directly to the person who put in the work. By becoming a locavore (a person whose diet consists mostly of locally grown or produced food), you’re guaranteed fresh farm-totable food. Local produce is good for the people around you and even better for the environment since the produce isn’t being shipped from all over the world, thus reducing your carbon footprint! You’re guaranteed good quality and better-tasting produce that costs the same (sometimes even less) than conventional farming.

What’s in Season?

Buy what’s in season like: apples, arugula, avocado, basil, beets, berries, cabbage, cauliflower, kale, peppers, plums, sweet corn, tomatoes, watermelon, zucchini…. and much more.

Why eat with the seasons?

Food is your medicine, what grows in the spring, or summer, or fall or winter:

  1. Is better for your health
  2. It tastes better
  3. It’s better for the environment
  4. It’s cheaper

Beyond the Produce

  • Flowers and Plants Brighten up your space with a little bit of nature to create happiness in your home. Pick up a bouquet of lavender and keep it in your bedroom to promote relaxation.
  • Honey Eat raw local honey to soothe allergies and heal your wounds
  • Pickles Pick up some lacto-fermented pickles or sauerkraut to help aid a healthy microbiome.
  • Seafood Ask the vendor how to prepare their freshest catch if you’ve never cooked it before.
  • Meat Choose grass-fed beef, which has a higher concentration of omega-3 fatty acids than corn-fed beef.

Real Food Recipes

Kale, citrus salad


 For the Dressing:

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon maple syrup (optional)
  • 1 garlic clove, minced or grated (optional)
  • Sea salt and freshly ground black pepper, to taste

For the Salad:

  • 1 bunch kale, de-stemmed and thinly sliced
  • 1 citrus fruit, peeled and sliced
  • 1 avocado, diced
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup red onions, thinly sliced
  • 1 jalapeño, seeded and sliced


Combine all dressing ingredients in a tightly sealed glass jar. Shake for 30 to 60 seconds, until well-emulsified. Adjust seasoning, if needed. Combine kale and lemon juice in a large mixing bowl. Massage until tender, about 2–3 minutes. Add remaining salad ingredients to massaged kale. Drizzle with dressing and toss gently. Serve immediately.

Salmon with Cauliflower Rice and Mango Salsa

Salmon & Mango Salsa


  • 1 mango, finely chopped
  • 1/2 red onion, finely chopped
  • 3 tbsp cilantro, chopped
  • 1 lime, juiced • 1 tbsp honey
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin
  • 1 lb salmon fillet, cut into 4 pieces
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper


Preheat oven to 400 F. Peel mango and cut into 1/2 inch cubes. In a mixing bowl, combine the mango with onion, cilantro, lime juice, honey, smoked paprika, and cumin. Cut salmon into 4 equal pieces. Sprinkle salmon with a little salt and pepper. Place salmon on baking sheet lined with parchment paper and bake on 400 F for 10 minutes for medium cooked salmon, if you prefer well done then cook it for 5 extra minutes. Broil for 2 minutes at the end. Serve mango salsa over salmon.

Cauliflower “Rice


  • 1 head cauliflower
  • 1 tbsp extra-virgin olive oil
  • 1 garlic clove, minced
  • 1/2 red onion, finely chopped
  • 3-5 tbsp warm water
  • 1/4 cup parmesan cheese, grated


Cut cauliflower into florets and place in food processor bowl. Pulse until finely chopped like rice. Transfer to a bowl. Heat olive oil in a large skillet and sauté the garlic and onion for a minute. Add the cauliflower rice to the skillet. Sauté 3-4 minutes until tender. Add 3-5 table spoons of warm water so the rice doesn’t stick to the pan. Remove pan from heat. Stir in parmesan cheese and serve on the side with salmon.

Kiwi, Strawberry Smoothie Bowl



  • 1 kiwi
  • 1/2 cup frozen strawberries
  • 1/2 frozen banana
  • Handful spinach
  • 1/3 cup zucchini
  • 2 tablespoons almond butter
  • 1 cup almond milk Toppings
  • 1 tablespoon cacao nibs
  • 1 tablespoon hemp seeds
  • Sliced kiwi
  • Sliced strawberries


Combine all smoothie ingredients in a blender. Pour into a bowl. Add toppings. Enjoy!

We hope that your experience at the farmers market is as magical as it can be. Eat more real, local foods for better gut health!

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