CSA Basket & Healthy Shopping Tips

If you are looking for a way to get fresh, local foods into your diet, then check out Community Supported Agriculture (CSA). For more information, or to find a participating farm in your area, enter your zipcode on the localharvest.org/csa website. We feel very fortunate to have found Sugarfoot Organic Farms. The produce is exceptional! We chose a large vegetable share and a small fruit share for $41.95 per week. For ultra-fresh, organic, and local produce, I think that's a bargain! This large share meets most of our produce needs for the week.  This week's basket includes: pears, potatoes, red onion, green beans, squash, zucchini, peppers, tomato, tomatillos, okra, and cucumbers.


Here are some shopping tips that help us make healthy food choices in our home:

1) Choose local foods through CSA programs, farmers markets, and produce stands. These are freshest and often cheaper. This also helps us eat in season.

2) Buy organic when possible. Avoid conventional Dirty Dozen foods like apples, berries, greens, celery, and potatoes (buy these organic since they are highest in pesticide residues). Clean 15 foods are the least contaminated crops, and so buying these conventionally will save you some money on things like avocado, pineapples, mushrooms, and asparagus. I keep both lists on an index card in my purse for easy reference.

3) Shop the perimeter of the grocery store for fresh and whole foods: plants and animals. My personal exceptions include coffee, mustard, spices, almond butter, nuts, tomatoes, olives, canned fish, and coconut milk.

4) Frozen produce and meats are also a good option.

5) Read labels on everything! Avoid the unpronounceable ingredients. Avoid added sweeteners and preservatives. Avoid engineered fats like soybean, canola, corn, and vegetable oils. Look for simple and minimal ingredients.

6) Choose wild fish, whether fresh, frozen, or canned. Avoid farm-raised fish, with the exception of shellfish.

7) Buy in bulk. I buy raw almonds at Costco, traditionally prepare them in batches, and store the rest in the refrigerator. I also buy coconut oil and almond meal online. I buy our grass-fed beef by the 1/8-1/4 cow, and by doing this as a meat share from a local farmer, I don't need a whole lot of freezer space. You could also go in on large purchases with family or friends to split costs.

8) Make sure to cover the basics needed for a complete meal: Veggie, Meat, and Fat.

Do you have any additional tips to share?