When you enter the grocery store have you ever wondered how to choose the best produce? Our food environment today is one where we can pretty much get any food anytime we want it. Listen to Episode 38 from the Fresh Focus team where Dietitian Zachari Breeding talks about how to choose produce to fit your needs.
The benefits of seasonal produce include being higher in nutrient and flavor content and the seasonality of foods is dependent on the climate and the land where it is grown. You can search crop harvest calendar for your area but the best tip is to use your senses! So don’t be afraid to sniff that pineapple! Zachari gives us his 4 tips in this episode.
1. Avoid produce that is bruised or has notable damage such as holes or divots
2. Give it a squeeze. No fruit except apples should be hard. Most ripe produce gives under a little pressure.
3. Give it a whiff. A sweeter fragrance indicates ripeness of fruit.
4. Go for vibrant colors. Produce with bright colors indicates freshness rather than being dark, dull, or off-color (such as green peaches).
Remember all vegetables should be firm, even in color, with no visible damage or bruising. And you will want to store your fresh fruits and vegetables in the produce bin found in most refrigerators. The more open the humidity setting is (the open/close button that swipes left to right on the produce bin), the lower the humidity. Closed humidity settings mean higher humidity. Foods such as apples/pears, avocados, melons, and stone fruits should be stored under low-humidity (or the open setting). Foods such as cruciferous vegetables, root vegetables, greens, summer squashes, and cucumbers should all be stored under high-humidity (or the closed setting). Never refrigerate potatoes, sweet potatoes, or winter squash – cold temperatures convert the natural starchiness into sweetness which can offset the overall flavor.
Keep in mind there is nothing wrong with choosing canned or frozen produce – their appropriateness has more to do with functionality. Meaning, canned tomatoes are much better when making marinara sauce whereas frozen squash should never be grilled. Using a combination of fresh and pre-packed fruits and vegetables not only saves you time, but allows you to take advantage of the best of all the worlds to make your next cooking excursion easy, nutritious, and flavorful.
Listen to Fresh Focus episode 38 to find more ways to become more comfortable with choosing produce to meet your needs!