Welcome to the Fresh Focus Podcast, I’m Zach, your host for today’s episode!

Our food environment today is one where we can pretty much get any food anytime we want it, from tomatoes in December to autumnal squashes in May. As a dietitian, I have spoken with many people about the importance of choosing seasonal produce. The benefits of seasonal produce include being higher in nutrient and flavor content (since traditionally they are picked at the peak of freshness as opposed to being plucked under ripe).

When we talk about seasonal produce, we are really talking about local produce – since seasonality is different based on where you are in the country. It goes without saying that most people with access to a grocery store have the ability to take advantage of seasonal produce in other parts of the country (such as California tomatoes) – still, these foods are often picked early and allowed to ripen en route. Of course, it is also more environmentally friendly to choose local produce since less transport time is required to ship fresh products.

The seasonality of foods is dependent on the climate and the land where it is grown. In my former hometown of Philadelphia, for example, the average annual rainfall is about 47 inches. The soil can sometimes be rocky, but is well-drained and high in natural fertility due to the moisture level. My new home in Colorado is much different, with an average annual rainfall of less than 15 inches and soil that can be quite rocky with low natural fertility – so composting is often recommended to help boost soil nutrient content. It also means that folks who want to grow produce in Denver need to be very mindful of heavily watering their plants and soil because of how dry the environment is. Most people who garden at home tend to use potting soil in raised garden beds or patio pots to set the stage for optimal soil nutrient content.

But when you enter the grocery store, how do you know what is the best produce to buy and when? Well, there are easily searchable crop harvest calendars for most regions that tell you when produce in your area should be at peak freshness (and nutrient quality). The best tips come, though, by using your senses. Most people in the market probably think I’m crazy as I squeeze multiple tomatoes, sniff the base of a pineapple, and inspecting each avocado with gentle thoroughness.

Truly, your senses are the best tool to figuring out the ripeness of any fruit or vegetable. Even though apples have a growing season late in the summer/early fall (ending around late September or early October for the New York State growing region), they are stored in temperature-controlled warehouses for distribution nearly year-round. Regardless of when you buy apples, they should be firm and feel heavy for their size; avoid apples with soft spots as that may indicate bruising or that an insect might be making a tiny home for themselves. The same goes for pears. Melons should be firm, without soft spots, and have a sweet smell near the core (where the vine was once connected). Avocados should be slightly forgiving to a squeeze, but not too soft and never mushy. The color of an avocado rind is misleading so it’s really important to squeeze a few to get the best of the bunch. Choose berries that are firm and dry; some berries may be fragrant but really the most important thing is to check the bottom of the clamshell they come in to make sure there isn’t any crushed or spoiled berries hanging out down there. Stone fruits – such as peaches, pears, and apricots – should be firm, deeply colored, and a little fragrant; never hard. Remember these are just a few examples of commonly purchased fruits.

Here are a few tips to keep in mind more generally:
Avoid produce that is bruised or has notable damage such as holes or divots
Give it a squeeze. No fruit except apples should be hard. Most ripe produce gives under a little pressure.

Give it a whiff. A sweeter fragrance indicates ripeness of fruit.
Go for vibrant colors. Produce with bright colors indicates freshness rather than being dark, dull, or off-color (such as green peaches).

As for veggies, the rules are a bit more straight forward. All vegetables should be firm, even in color, with no visible damage or bruising. Root vegetables such as potatoes and sweet potatoes should be firm with evenly colored skin; especially watch out for green potatoes as they contain higher levels of a toxin that can cause headaches and nausea when consumed in large amounts. Greens and lettuces should not be wilted or damp, but crisp, firm, and bright in color (no yellowing or browning). No need to sniff your veggies to check for freshness, it’s really all about the looks.

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.

All of this is said keeping in mind the knowledge that 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. Other frozen veggies hold up great and can be easily steamed, such as broccoli; whereas other frozen veggies make for perfect soups, such as greens. 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.
Remember when choosing fresh produce to (1) keep things seasonal, (2) use your senses, and do not be afraid to give something a whiff or a thorough visual inspection, and (3) store everything properly. This will ensure that your produce stays fresh and stable until ready for use. I hope this episode has helped you become more comfortable with choosing fresh, seasonal produce. If you have any questions or need personal recommendations, feel free to contact your local VA dietitian! Thanks for listening!