As we near the beginning of September, your local farmers' market should be in full swing. Now is the time to take advantage of row after row of seasonal, locally-grown produce. As we near the beginning of September, your local farmers' market should be in full swing. Now is the time to take advantage of row after row of seasonal, locally-grown produce. Not only does shopping for food grown in your area benefit the environment (think of the reduction in food miles), something about farmer's market produce just tastes better. It's probably safe to assume that food that isn't shipped from another country is fresher and has less done to preserve it. There's something about the flavor and texture of fresh-from-the-farm snap peas that the bagged varieties can't even hold a candle to.

While some fruits and vegetables may not be available from a source in your area (let's face it, you probably won't find local pineapple in Canada), others are more standard and commonly available in most climates. Here are some of the things to keep your eye out for on your next visit to the market.

Blueberries
Not only do blueberries contain vitamin C and fiber, they're also packed with antioxidants, which can help prevent cancer and heart disease. Don't wash blueberries until you're ready to eat them and try to store them in a single layer in a container free from moisture for as long as five days. 

How to use them: Toss a handful in your oatmeal in the morning, or combine with low-fat yogurt and high-fiber cereal for a morning parfait. Treat yourself on the weeken with some whole-wheat blueberry pancakes with blueberry syrup.

Blackberries
Not not that personal electric device that's permanently addressed to our hand, but rather a fruit containing fiber, folic acid and vitamin K. Like blueberries, is it recommended blackberries be stored in an airtight container, however it is recommended they be used within one or two days.   

How to use them: Add some to a summer berry fruit salad or try making lemon-blackberry mini tarts.       

Watermelon
Vitamin A, lycopene, potassium and magnesium are some of the nutrients you'll find in juice, sweet watermelon. As an added bonus, research has shown it to resemble the effects of Viagra. To store, cut away the rind and cut the watermelon into chunks, which you can than keep in the refrigerator.

How to use them: Cut into slices and enjoy on a hot day or as the perfect light dessert.

Peaches
It's not just the sweet, juicy taste of peaches that make them so popular with consumers, but also their high levels of dietary fiber and vitamin C. Their alkaline content also makes them ideal to help with digestion.

How to use them: Cut in half, remove the pits and grill them on your barbecue cut size down for three to four minutes. Sprinkle some cinnamon and sugar on them and move them to indirect heat for another 10 to 15 minutes until tender. Serve with cold vanilla ice cream.

Carrots
There are a lot of vitamins found in carrots: A, K, C and B6 are just a few, as well as nutrients such as folic acid and magnesium.

How to use them: For fresh farmers' market carrots, scrub, peel any rough spots, cut off ends and eat fresh. To cook them, make a "packet" out of tin foil; add some baby potatoes and chopped carrots to the packet. Dot with butter and sprinkle with salt and pepper (Montreal Steak Spice if you're feeling adventurous). Seal the ends of the foil packet and cook on the grill while cooking your main course.

Zucchini
Zucchini are another vegetable that contains vitamins A and B, as well as folic acid. Even better, you can mix it up and even eat them in morning foods such as muffin and frittata. They are best used within two days of purchase or harvest.

How to use them: Try a frittata like this Zucchini Blossom Frittata.

Green Beans
Green beans are especially high in vitamins C and K and dietary fiber and are typically available in the later summer to the early fall and may actually help prevent colon cancer. They have a short shelf life so it is recommended you use them as soon as possible.

How to use them: Make a Nicoise salad for dinner and take the leftovers for lunch!

Now that you know what you'll find at the market, be sure to follow some basic tips to have the most enjoyable experience possible.

- Buy the heaviest items at the end of your trip. The last thing you want is your leisurely stroll around the market to include hauling a 10-pound bag of potatoes with you.

- Bring along your cooler to store fruits and vegetables to keep them as fresh and crisp as possible until they make it home to the safety of a fridge.

- It should go without saying, but bring reusable bags. Not only will you prevent the problem of becoming overloaded, it's also the eco-friendly thing to do.

» Ecollo (Farmers' Market)