My mother always told me stories about growing up on her father’s farm and how much they understood and respected the produce and animals that they cared for. In today’s world it’s a different story. We buy huge plastic jugs of milk at the local gas station, we fill our refrigerators with fruits and vegetables from the local supermarket without giving a second thought to where they came from or how they were grown, and we prepare most of our meals using over processed and unhealthy ingredients.
Locally grown fruits and vegetables are always the most flavorful and healthiest because you’re assured that you’ll be getting the freshest available produce. I remember walking down the fruit and vegetable aisle at the local grocery store only to run into a “vine ripened” tomato in April, which is way to early for tomatoes on the east coast, and knowing that it had spent days in a refrigerated truck losing all its flavor in its multi mile journey from Mexico to me. One of the best things about farmers’ markets is that, in most cases, you are talking to the person who grew or had a hand in growing the items that you’re buying and they can answer most questions that you’ll have. You can always ask to taste a product before purchasing anything, which is a great way to know what you’re getting and you’ll always find something different.
You will find that there is a distinctly noticeable difference when using fresh fruits and vegetables as opposed to canned or frozen. There’s also a huge difference in taste and quality between grocery-store fresh and farm-fresh produce. If you have a local farmers’ market available to you, I highly recommended that you take a trip on a free day without planning to buy anything. Just check out the market and get a feel for what’s for sale. I’ve met many wonderful and friendly people strolling through farmers’ markets and I’ve also learned a lot about food and had fun doing it.
My mother always talks about all of the fresh vegetables and fruits she had access to on the farm and how bland the grocery stores quality is in comparison. That’s why I do my shopping at farmers’ markets or organic markets these days; the cost is usually close to grocery store prices (if not cheaper) but the difference in quality is mind blowing! Buying organic produce not only ensures that you will get better tasting fruits and vegetables but that your produce was not sprayed with harsh chemicals and pesticides which have a negative impact on the environment.
Always look for vegetables that have bright and vibrant colors and a firm crisp texture; these are signs of freshness. For fruit, always buy what’s in season and pay attention to the ripeness, keeping in mind that you can always allow some fruits to ripen on the counter for a day or two. I always look for fruit that’s firm everywhere but has some give right around the stem area.
I try to avoid using dried spices as much as possible. Spices that have been pre-ground and stored in a jar tend to lose their edge and become dull. I strongly recommend getting a mortar and pestle to hand grind your spices fresh. Freshly ground black pepper over a salad is an excellent example. The sharpness of the table pepper is almost nonexistent when compared to freshly ground. Using a good quality sea salt (which can be purchased in a jar but should be stored in a wooden box with a cork or moisture resistant top) will also vastly change the flavor of your dish; it also adds a nice texture to the plate if sprinkled on right before serving. Fresh herbs and spices will make all the difference in any dish and can be found easily at any farmers’ market. I recently found the strongest lemon thyme I’ve ever come across at a farmers’ market. I used it in a roasted fingerling potato recipe and it was just unbelievable! Fresh herbs will keep in the refrigerator for about a week if you wrap them with paper towels and put them in a Ziploc bag.
I also try to avoid using canned fruits and vegetables as much as possible. Canned vegetables are usually very high in sodium because they are packed in a salty brine that helps preserve them. Many of the nutrients that vegetables retain through the canning process are leached out into the salty brine and lost. Fruits that are canned are usually put in an extremely sugary syrup to add extra flavor but it unfortunately also adds empty calories. If you’re buying canned fruits avoid anything packed in syrup and stick to fruits packed in their own juices. All canned produce also loses its texture and becomes fairly mushy, which is all I need to say “no thanks”! If you have to use canned produce, make sure to carefully check for sodium and sugar-free vegetables; many companies now also offer organic, canned vegetables and fruits. Avoid any veggies that are packed in sauces that are high in sodium. Always make sure to avoid purchase cans that are dented or bulging, which can spoil the contents and make them unsafe to eat!
When preparing a protein (meat, poultry, or fish) selecting the best cut available will be the single largest factor in the outcome of the dish. At many farmers’ markets vendors have started selling organic meats, free range fowl, and nitrate-free sausages that are all wonderful and much healthier than anything you’ll find in grocery stores.
It’s important to remember the different grades of meat when purchasing beef and lamb. Consider the amount of marbling on the cut to determine how much flavor it will contribute to your recipe (lower grades of meat are often wonderful in stews and soups). Always remember that the grades are Prime (the best), Choice (still very good), and Select (not a bad cut of meat but I would stick with prime or choice if I could). Stay away from grey or deep-red colored meats; instead always look for lightly cherry-red colored cuts that are firm to the touch.
If you’re purchasing lamb, it’s important to try to select only prime and choice grades, which are taken from younger animals. These cuts will be much more tender and flavorful than select cuts which can be tough.
Selecting pork is a bit easier than beef or lamb. Simply look for cuts of meat with small amounts of fat and marbling, which will give you a dish that will be flavorful and tender.
I highly recommend spending a little extra to buy certified organic meats. Animals that are raised organically are not allowed to be given antibiotics, artificial drugs, or growth hormones, making the meat safer to consume. Organically raised animals live in a much healthier environment consuming only natural feed providing a much wider range of nutrients than the feed animals are giving on factory farms. The life of the animals is also greatly improved on organic farms, where they have time to roam outside and naturally graze. Animals in factory farms are kept in over-crowded closed pens and have barely enough space to move.
Poultry, like pork, is also easier to select than beef or lamb. Always remember when buying a whole bird, that younger chickens will always be much more tender and should be used for frying, grilling, and baking; older chickens tend to be tough and will do much better in stews or simmered for long periods of time. Buying free range chickens ensures that the bird was raised in a much more humane setting with a much better diet than their factory counterparts. Free range chickens spend time outside eating a natural diet which vastly improves the animal’s life and its nutritional value. Factory farms keep chickens cooped up in stacks of countless cages in inhumane and unsanitary conditions.
When purchasing seafood it can be difficult to select the best cuts available. There is no substitute for reeling in a fish and grilling it ten minutes later; it’s the best! The best fish I’ve ever had was on a beach in Greece. The fish was caught, cleaned, and grilled with thyme and lemon within five minutes of being pulled from the sea and served on pieces of paper. It was better than any seafood I’ve ever had at a five star restaurant. When selecting seafood the most important thing is to always ask questions; the first of which should be, “how long ago was this caught”? Always do your shopping at a fresh fish market that is very clean, organized, and well managed. To get the freshest fish available, pay attention to the smell; there should be no strong odors. The meat should be firm to the touch and should be clinging to the bone.
Use high quality cheeses and butters (or fats) when cooking to strongly enhance the final taste of your dish. A strong cheese will have different layers of depth and richness; and high quality butters will add flavor and creaminess. I recently cooked with an imported, Italian parmesan cheese that had been aged three years. It was wonderful and really elevated the dish. People kept stealing pieces from the kitchen and I had barely enough left for my recipe. The cheese crumbled apart easily and was extremely rich. Butter is one of the most important ingredients in cooking; it is often the first ingredient we use and is the base for all the other flavors in the dish. A great everyday butter is Kerrygold Butter, which is an Irish butter that is creamy and subtle enough to go great on a slice of toast. For cooking and baking, I love Pulgra Butter which has a much higher fat content and is incredibly rich in flavor; it’s a little more expensive at around $5.00 for 16 ounces. Using these butters all the time can be expensive but for a special occasion I highly recommend them. One of the biggest tricks I use is collecting fat drippings from my favorite meats (bacon, pancetta, and chorizo) and combining them with butter to add flavor and depth to dishes.
What we put in our bodies and what effect we are having on the world we live in should be at the forefront of our minds. Visit your local farmers’ market and go for a walk, take in the sites and the smells of all the wonderful foods and enjoy meeting new people. Try to buy the freshest produce and meats possible and try new things for the first time. Remember to always have fun while you’re doing it!
