Choosing Fresh In Season Produce and Storing Them Properly

In season produce…. When Randy and I resolved to start living healthier, we knew we had to start eating more fresh fruits and vegetables. Always being on a tight budget, I decided to try the Farmer’s Market – friends were always telling me about the great deals they found at the Market. So, I took a venture…

My first trip to the Farmer’s Market was not what I expected. I felt just like “Dorothy” walking out of her Kansas, wind-blown home and taking in Munchkinland for the first time. I stood there, wide-eyed with a bit of fright, holding my basket wondering how I was going to find my way through the rainbow of color before me. All I was missing was “Toto.” It was a bit overwhelming. Really, I had no idea how to pick the right fruits and vegetables, and there were so many to choose from.

It took a long time to find my way, and I did overspend and throw out my fair share of spoiled produce. For instance, I had no idea in season produce was cheaper to buy in peak season or that storing my apples in the refrigerator would keep them for 6 weeks! I made a lot of mistakes and asked a lot of questions. Finally, though, I found my “yellow brick road” and how to get the best bang for my buck!

So if you’re wondering how to go about finding your way through an unfamiliar Farmer’s Market, or any produce section for that matter, allow me this “Glinda the Good Witch” moment to show you the “yellow brick road” towards the best in season produce ever while saving you time and money.

You’ll have 3 allies with you – I wish I could say they were a Scarecrow, Tin Man, and Lion… Seriously, though, the key to choosing quality in season produce is: always Look, Touch, and Smell. (We Polaks are skilled in this department. We love to squeeze, hug, kiss, and stick our nose into everything, ha, ha-ha! My family – you know it’s true!) So get your senses prepped, your basket ready, and here we go!

Apples:

• Look for firm, solid apples free of spots or bruises. Touch and inspect! Stems should be stiff.
• In Season Produce Peak: October – November
• Storage: Keep apples in plastic bag in coldest part of refrigerator, preferably the crisper, or store them in a cool place – they can last up to 6 weeks this way!
• Benefits: Good source of Fiber and Vitamin C.

Apricots:

• Choose firm plump apricots (squeeze) having a deep orange or yellow/orange color free of bruises. Ripe ones have a very fruity smell. Not so ripe ones smell fruity with a hint of green.
• In Season Produce Peak: May – July
• Storage: Refrigerate in sealed container (apricots will not ripen in refrigerator).
• Benefits: Rich in Vitamins A, B2, B3 and C.

Artichokes:

• Look for deep-green, heavy artichokes, with tightly closed leaves that “squeak” when pinched together. Listen for the “squeaky mouse artichoke.”
• In Season Produce Peak: March – May
• Storage: Keep in plastic bag in refrigerator up to 5 days.
• Benefits: Rich in Antioxidants.

Asparagus:

• Find bright green spears with tight, purple-tinged buds. Thin spears are sweet and tender.
• In Season Produce Peak: February – June
• Storage: Trim woody ends and stand spears in a bit of water in a tall container like a pitcher. Cover with plastic bag and use within a few days.
• Benefits: Good source of Folate which may protect your heart. <3

Avocados:

• Choose firm ones with no sunken or mushy spots that have a waxy not shiny appearance. Now get shaking baby! If your avocado rattles it means the pit has pulled away from the flesh = bad avocado.
• In Season Produce Peak: Year-round from California peaking in June
• Storage: Keep ripe avocados in refrigerator up to 1 week. To ripen, place in paper bag at room temp for 2 to 4 days. Adding an apple to the bag will quicken the process.
• Benefits: Provides cholesterol-lowering Monounsaturated Fat.

Bananas:

• Pick a color according to your taste. Green=not ripe, Yellow=ripe, Yellow with Brown spots=sweetest. Look for firmness and peels free of dark spots or abrasions. Avoid those with gray tint or dull color which is a sign they’ve been refrigerated.
• In Season Produce Peak: January – April
• Storage: Never store in plastic bag. Keep at room temperature if going to eat in 3 days. Place in refrigerator to slow ripening process if needed. The peel will continue to brown, but the fruit should stay fresh and firm for 1 – 2 weeks.
• Benefits: Helps the body to preserve Calcium, Nitrogen, and Phosphorus which all work to build sound and regenerated tissues.

Beets:

• Look for smooth, unbruised, and unwrinkled skin. Smaller beets will be sweeter as very large beets will have a hard, woody core. If greens are still attached, they should not be wilted.
• In Season Produce Peak: June – November
• Storage: Cut off tops and store unwashed roots in the coldest part of the refrigerator in plastic bag for up to 3 weeks. Greens can be stored separately but should be eaten within 3 days.
• Benefits: Contain Phosphorus, Sodium, Magnesium, Calcium, Iron and Potassium, as well as Fiber, Vitamins A and C, Niacin, Biotin, and Folic Acid! – Beets don’t sound so bad anymore now do they?

Bell Peppers:

• Any pepper you choose should be bright, weighty for its size, and free of wrinkles and spots. The stems should be lively green.
• In Season Produce Peak: September
• Storage: Refrigerate in the crisper for up to 2 weeks.
• Benefits: Loaded with Antioxidants, especially Vitamin C – Yellow peppers are the best.

Blueberries:

• Go for plump, uniform, indigo berries with taut skin and a dull white frost.
• In Season Produce Peak: May – October
• Storage: Keep unwashed berries in refrigerator in sealed container for 5 -7 days.
• Benefits: More Antioxidants (especially in wild berries) than most fruits!

Broccoli:

• Find stiff stems with tight floret clusters that are deep green or tinged purple. Avoid broccoli with yellowing heads – they will taste bitter.
• In Season Produce Peak: October – April
• Storage: Refrigerate in a plastic bag for up to 1 week.
• Benefits: Cancer-fighting Sulforaphane.

Button Mushrooms:

• Look for tightly closed, firm caps free of slim or dark soft spots. If caps are open with visible gills, eat as soon as possible.
• In Season Produce Peak: September – March
• Storage: Spread them on a flat surface, cover with a damp paper towel, and refrigerate for 3 – 5 days.
• Payoff: Contain Polysaccharides that may boost immunity and combat tumors.

Cabbage:

• Heads should heavy for their size, large and compact (not fluffy), with tender green leaves free of damage or insect nibbles. Cabbage should have many outer leaves and check bottom leaves for stem separation – an indicator of age.
• In Season Produce Peak: October-November
• Storage: Place in a plastic bag in refrigerator for up to 1 week, 2 weeks if fresh from the garden. The older cabbage gets, the stronger the flavor and odor. The looser-leaved Savoy variety should be used within a few days.
• Benefits: Rich in Iodine aiding in proper functioning of the brain and the nervous system. Also a great cleansing vegetable.

Cantaloupe:

• Inspect for close netting on the rind – indicates best quality. Cantaloupes are ripe when the stem scar is smooth and space between the netting is yellow or yellow-green. They are best when fully ripe with fruity odor.
• In Season Produce Peak: June – August
• Storage: Store unripe melons at room temperature. Store ripe melons in the refrigerator in plastic wrap – cantaloupe easily absorbs other food odors.
• Benefits: Excellent source of Vitamins A, B6 and C, and Potassium. Also promotes cellular antioxidant activity and protects against oxidative stress-induced cell death! This sounds really, really good to me!

Carrots:

• Watch for nice, smooth form and hearty orange color. Select carrots that still have greens attached, as these tend to keep better and taste fresher. Slim, early carrots are sweeter. Avoid carrots with blemishes, cracks, wilted greens and those that are rubbery/soft or with green areas at the tops – indication of sunburn
• In Season Produce Peak: October – March
• Storage: Remove greens to retain nutrients and moisture. Roll carrots in bubble wrap (the small textured kind) and place in refrigerator crisper. The bubble wrap allows the perfect amount of moisture for carrots, while preventing moisture from gathering on skins. Using a plastic bag will lead to rotting. Bubble wrap will add up to 2 extra weeks of freshness! Use carrots within 1 – 2 weeks, to reap the best nutrients and taste value.
• Benefits: 1 carrot will supply your Vitamin A needs for the whole day! Wow! That’s easy vitamin A!

Cauliflower:

• Inspect for creamy-white, compact, tightly packed flowerets with a granular appearance. Leaves around base should be fresh and green. Avoid picking heads that are too white. Choose ones that are starting to turn yellow.
• In Season Produce Peak: October – November
• Storage: Refrigerate in crisper or in plastic bag for up to 3 – 5 days.
• Benefits: Good source of Vitamin C and Manganese, both powerful antioxidants.

Celery:

• Scratch and sniff! Look for good, green color with few to no blemishes. The stalk should be tight. Take your thumb nail and scrape a bit of the core. Smell the scrape you made (I know this is weird but do it! And if people ask what you’re doing, tell them you’re secret. They’ll appreciate it!). If it smells sweet and like something you wanna eat, you picked a good stalk. If it smells bitter, it will taste bitter.
• In Season Produce Peak: October – April
• Storage: Keep in sealed container or wrap in plastic bag or damp cloth and store in refrigerator. If you are storing cut or peeled celery, ensure its dry and free of water residue. Water residue can drain some of its nutrients.
• Benefits: Excellent source of Vitamin C.

Cherry:

• Look for large, glossy, plump, firm and dark colored cherries in all varieties. Only select cherries that have been kept cool and moist since flavor and texture both decrease at warm temperatures. Choose cherries with a fresh, green stem and avoid bruised, cut, or sticky cherries from juice leakage.
• In Season Produce Peak: June – August
• Storage: Cherries will not ripen after harvest and should be refrigerated immediately after purchase.
• Benefits: Good source of Fiber and Vitamin C

Clementine:

• Select clementines with a smooth texture, that feel heavy for their size, and squeeze. They should be firm with no soft spots.
• In Season Produce Peak: December – January
• Storage: Keep at room temperature for about 4 days or up to 2 weeks in refrigerator.
• Nutrition: Good source of Vitamin C, Fiber, Thiamin, Folate, and Potassium.

Cucumber:

• Choose long, slender cucumbers for best quality. Large cucs (as my Busha calls em) can be woody and very seedy. Look for dark or medium green color avoiding yellowed ones.
• In Season Produce Peak: July – August
• Storage: Keep on top shelf in refrigerator. This is the warmest place in fridge and the best place for cucs. Keep them away from apples, pears or other fruits that have ethylene. This makes the cucumber taste bad.
• Benefits: Contains Vitamin C and Caffeic Acid. Both help soothe skin irritations and reduce swelling.

Eggplant:

• Touch, squeeze, and feel! Good eggplants feel heavy. When you touch or squeeze (gently) you want to feel a spring back – not sponginess. Look for tight, shiny skin and a lively green stem.
• In Season Produce Peak: August to September
• Storage: Keep in a cool location (not refrigerator) for up to 3 days, for eggplants are sensitive to cold and won’t keep well in it.
• Benefits: Chlorogenic Acid – fights free radicals

Figs:

• Look for soft figs that give a little with itsy-bitsy pressure, but are mushy or hard. It’s again all about the right touch here. Avoid those with bruises and check for a strongly planted stem. If the stem is loose, the fig is mushy.
• In Season Produce Peak: June – October
• Storage: Keep in in sealed container in refrigerator to avoid bruising and drying out. Because figs perish quickly, use within 1 – 2 days.
• Benefits: Good source of Vitamin B-6 and Fiber

Grapefruit:

• Choose those that feel heavy for their size. Smoother, thinner skins usually indicate more juice. Most skin markings do not affect quality. Grapefruits with a slight greenish tinge may be just as ripe as fully colored ones and avoid those having withered skin and sunken or soft areas.
• In Season Produce Peak: January – April
• Storage: Store whole grapefruit at room temperature up to a week, or 2 – 3 weeks in the refrigerator.
  Tip: You’ll find grapefruit to be juicier and sweeter if you return it to room temperature right before serving. If you eat only half a grapefruit, save other half wrapped tightly or in sealed container in refrigerator for 3 -4 days.
• Benefits: Excellent source of Vitamin C

Grapes:

• Look for plump, wrinkle-free grapes with stems firmly attached. A silvery white powder or “bloom” indicates longer shelf life. Green grapes with a yellowish hue are the sweetest.
• In Season Produce Peak: May – October
• Storage: Keep unwashed in a shallow bowl in the refrigerator up to 1 week.
• Benefits: Contains Resveratrol which may protect against cardiovascular disease. <3

Green Beans:

• Good beans have vibrant, smooth surfaces. The best are thin, young, and velvety, and snap when gently bent.
• In Season Produce Peak: May – October
• Storage: Refrigerate unwashed in an unsealed bag for up to 1 week.
• Benefits: Good source of Fiber – almost 4 grams in 1 cup!

Honeydew:

• To find ripe honeydew, look for a creamy to yellowish color rind and feel for velvety texture. Immature honeydews are whitish-green.
• In Season Produce Peak: August – September
• Storage: Store both whole and cut honeydew in the refrigerator for best shelf life.
• Benefits: Very good source of Vitamin C, Vitamin B6, Folate, and Potassium.

Kale:

• Look for Kale in dark bunches with small to medium leaves. Avoid any leaves that are brown or yellow
• In Season Produce Peak: Fall – Winter
• Storage: Keep kale in a plastic bag in the coldest part of the refrigerator for up to 5 days.
• Benefits: Extremely high in Vitamins K, A, and C. Good source of Manganese, Fiber, and many more nutrtients!

Kiwi:

• Gently squeeze. A ripe kiwi will be slightly yielding to the touch. Avoid mushy or wrinkled ones with an “off” smell.
• In Season Produce Peak: November – May
• Storage: Leave at room temperature to ripen. To quicken the process, place kiwis in a paper bag with an apple or a ripe banana. Once ripe, refrigerate in a plastic bag for up to 1 week.
• Benefits: 65 % more Vitamin C than a small orange! Wow!

Lemons:

• Choose those that feel heavy for their size. Smoother, thinner skins usually indicate more juice. Most skin markings do not affect quality. Light or greenish-yellow lemons are tarter than deep yellow ones. Avoid those having withered skin and sunken or soft areas.
• In Season Produce Peak: May – July
• Storage: Store in refrigerator crisper for up to 4 weeks.
• Benefits: Very good source of Vitamin C, Vitamin B6, Iron, and Potassium.

Mangos:

• Squeeze those Mangoes! Pick those yielding to gentle pressure, with no dark spots or blemishes. Use your nose too! A ripe mango has a very fragrant aroma. If the mango is hard and too green, place them in a brown paper bag on counter for a few days to ripen.
• In Season Produce Peak: March – September
• Storage: Keep in plastic bag in refrigerator for 2 – 3 days.
• Benefits: Excellent source of Vitamin E!

Nectarines:

• Watch for brightly colored, fragrant fruits that yield to gentle pressure, especially along the seam. The amount of red blush on their cheeks depends on the variety and is not a reliable indicator of ripeness. Avoid those very hard or mushy and those greenish in color or with wrinkled skin.
• In Season Produce Peak: April – October
• Storage: If bought unripe, nectarines can be stored at room temperature until they ripen. Once ripe, keep in refrigerator for 2 – 3 days.
• Benefits: Excellent source Vitamin C, Vitamin A, Niacin, Fiber and Potassium

Onions:

• Select clean, nicely-shaped onions having no opening at the neck and feature crisp, dry, outer skins. Avoid those with soft spots, moisture at their neck, and dark patches.
• In Season Produce Peak: May – June
• Storage: Store in a dark, cool, dry place with good air circulation. It is recommended to not store whole onions in plastic bags or near potatoes.
• Benefits: Good source of Fiber, Vitamin C, and might inhibit tumor growth.

Oranges:

• Choose those that feel heavy for their size. Smoother, thinner skins usually indicate more juice. Most skin markings do not affect quality. Oranges with a slight greenish tinge may be just as ripe as fully colored ones. Avoid those having withered skin and sunken or soft areas.
• In Season Produce Peak: December – March
• Storage: Keep at room temperature for about 4 days or up to 2 weeks if refrigerated.
• Benefits: Excellent source of Vitamin C and dietary Fiber, Thiamin, Folate and Potassium.

Papayas:

• Look for papayas that are starting to turn yellow and yield a bit when lightly squeezed.
• In Season Produce Peak: June – September
• Storage: Once ripe, eat immediately or refrigerate for up to 3 days. Green papayas should be ripened at room temperature in a dark setting until yellow blotches appear.
• Benefits: Good source of Fiber and Vitamins C, A, E, and K.

Peas:

• Select pods that are well-filled, but not bulging. Avoid dried, spotted, yellowed, or flabby pods.
• In Season Produce Peak: May – August
• Storage: Keep in refrigerator in plastic bag or container in crisper. There’s no need to remove peas from pods until you’re ready to eat them. Keep for up to 5 days.
• Benefits: Good source of Protein, Iron and Fiber.

Peaches:

• Smell peaches for a fruity aroma and look for a yellow or warm cream background color, without green shoulders. They’re ripe when yielding to gentle pressure on the seams.
• In Season Produce Peak: May – October
• Storage: Keep ripe peaches in refrigerator for 2 – 3 days. Ripen peaches at room temperature on counter.
• Benefits: Good source of Vitamin C, Beta-Carotene, Fiber, and Potassium.

Pears:

• Sniff for a pleasing fragrance and feel for some softness at the stem end. Some brown discoloration is fine.
• In Season Produce Peak: August – March
• Storage: Ripen pears in a paper bag at room temperature for 1 – 4 days. Once ripe, keep in plastic bag in refrigerator for 5 – 7 days.
• Benefits: Good source of Vitamin C and Fiber – even more Fiber than prunes!

Plums:

• Squeeze to check for those yielding to gentle pressure and that are somewhat soft at their tip. Avoid prunes with punctures, bruises or signs of decay. Quality plums will have a rich color and may still show a slight whitish “bloom.”
• In Season Produce Peak: May – October
• Storage: Keep ripe prunes in refrigerator for 2 – 3 days. Ripen at room temperature.
• Benefits: Great source of Vitamin C, A and K providing Fiber and increasing body’s ability to absorb Iron!

Pineapple:

• Look for vibrant green leaves, a bit of softness to the fruit, and a sweet fragrance at the stem end. Avoid spongy fruit.
• In Season Produce Peak: March – July
• Storage: If it’s unripe, keep it at room temp for 3 to 4 days until it softens and gives off a pineapple aroma. Refrigerate for up to 5 days.
• Benefits: Niacin for skin and GI health, and Manganese for Bones.

Pluots (cross between a plum and an apricot):

• Look for plump pluots with a consistent skin color. Fruit should have a firm texture with no soft spots. Avoid pluots that are green in color.
• In Season Produce Peak: May – September
• Storage: If bought unripe, pluots can be stored at room temperature until they ripen. Once ripe, keep fruit in refrigerator for 2 – 3 days.
• Nutrition: Good source of Vitamin C and A and Potassium.

Pomegranates:

• Choose uniformly colored fruits that feel heavy for their size. Avoid those that are cracked or shriveled.
• In Season Produce Peak: October – January
• Storage: Refrigerate loose for up to two months. Seeds can also be removed and refrigerated in a plastic container for up to two weeks.
• Benefits: Excellent source of Antioxidants and may help those with heart disease. <3

Potatoes:

• Potatoes should feel firm, relatively smooth and look well shaped. Avoid signs of damage or decay and they should not be sprouting or have green coloration.
• In Season Produce Peak: October – March
• Storage: Store in a dark, dry place because higher temperatures, even room temperature, will cause the potatoes to sprout and dehydrate early. Good places to store potatoes are root cellars, basements or a cool, dark closet. Potatoes stored properly can last up to two months.
• Benefits: Good source of Vitamin C, B6, Iron, Potassium, Copper, Manganese, and Fiber.

Radishes:

• Check the tops first. They should be bright green and not at all wilted. The roots should be brightly colored and free from cracks and nicks. Squeeze to make sure there’s no hollow or soft center.
• In Season Produce Peak: April – July
• Storage: Keep radishes in a plastic bag in the refrigerator. Remove the tops if you’re not going to use them right away.
• Benefits: Excellent source Vitamin C.

Raspberries:

• Plump, dry berries are best. Look for nice shape and intense, uniform color.
• In Season Peak: May – September
• Storage: Unwashed, in a single layer on paper towel. Cover with damp paper towel and refrigerate 2 – 3 days.
• Benefits: More Fiber (8 grams per cup) than other berries!

Romaine Lettuce:

• Look for crisp green leaves free of browning edges and rust spots.
• In Season Produce Peak: Mid-Winter – Early Spring
• Storage: Keep refrigerated in plastic bag for 5 – 7 days.
• Benefits: Vitamin K – aids blood clotting and bone health.

Spinach:

• Look for crisp, fresh, and green leaves. Avoid any leaves with wilting, spots, or signs of insect damage.
• In Season Produce Peak: Spring, Summer, and Fall
• Storage: Loosely wrap spinach in a damp paper towel and place in plastic bag in refrigerator for up to 5 days.
• Benefits: Extremely high in Vitamins K and A. Good source of Manganese, Folate, Magnesium, Iron and so many more!

Strawberries:

• Look for berries with a bright-red color extending to the stem, with no blemishes and offer a strong fruity smell. Berries should be neither hard nor mushy.
• In Season Produce Peak: April – September
• Storage: Keep unwashed berries in a single layer or in colander to aid air circulation in refrigerator for 3 – 5 days.
• Benefits: Excellent source of Vitamin C.

Sweet Corn:

• Here, you have to peek to be sure unless corn is husked. Peal down a bit of husk and check for milky (plump/juicy), well developed kernels. They should be large enough to be compact on the cob leaving no spaces and reach all the way to the top.
• In Season Produce Peak: June September
• Storage: Keep in refrigerator for up to 2 days.
• Benefits: Good source of Thiamin.

Tomatoes:

• Feel for weighty tomatoes with no soft spots. They should have some give when squeezed. Inspect for rich color free of wrinkles, cracks, and bruises.
• In Season Produce Peak: June – September
• Storage: Never keep in refrigerator – cold destroys flavor and texture. Keep them out of direct sunlight at room temperature for up to 1 week.
• Benefits: Excellent source of Lycopene.

Watermelon:

• Pick it up. Feel for a dense melon looking free of cuts and sunken areas. The rind should be dull, with a creamy-yellow underside. A slap produces a hollow thump.
• In Season Produce Peak: June – August
• Storage: Keep whole in the refrigerator for up to 1 week to prevent flesh from drying out and turning fibrous.
• Benefits: Good source of Citrulline – an Amino Acid that can help improve blood flow.

Zucchini:

• Look for zucchini that are small to medium-sized (no longer than 6 to 8 inches). They should be firm to touch and free of nicks and cuts. Very fresh zucchini will bristle with tiny hairs.
• In Season Produce Peak: Late Summer into Fall
• Storage: Keep tightly wrapped in refrigerator
• Benefits: Good source of Manganese and Vitamin C.

Note: If you’re thinking of purchasing Debbie Meyer’s “Green Bags” to preserve your produce, please don’t bother.

They only work if your produce is completely dry in the bag – my produce never stayed this way. I was constantly drying my food and the bags. In my opinion, they were more trouble than the day or two they may have saved. Properly storing your produce works better and will save you money.

So there it is: “Glinda the Good Witch’s” guide to picking the best produce and how to make it last.

I hope this list helps you find the best fruits and vegetables and allows you to reap all that they offer. I, truly, wish I had a list like this when I first started shopping for fresh in season produce.

Funny, doctors and nutritionists have been preaching to us for years, “eat plenty of fruits and vegetables,” but they fail to give us a guide on how to pick and keep them. This seems very important to me. After all, if you’re eating carrots to get Vitamin A, you’d want to buy the best carrot!

Tip: Most fruits and veggies loose half of their nutrients during cooking – especially microwaving, so whenever you can, eat them raw to gain maximum nutrition.

We are looking forward to making this list the best guide to the best in season produce ever! Randy has some big ideas to make it more compact, provide more nutritional values, and simpler to use – he’s such a geek and so much enjoys making everything you click on faster and more informative. I’d appreciate any suggestions you have – produce I should add or better storage methods. Please leave your suggestions in the comments section. After all, this is “our” list, so get your 2 cents in!

Keep checking back with us for updates. Randy and I are dedicated to making this list the best we can make it for you!

Here’s to the rainbow we eat. Thank you rainbow!
Amy

P.S. Don’t forget, after choosing and storing the best in season produce, treat yourself to fresh cut flowers at the Market. Bring some sunshine into your home and stay clear of those flying monkeys!