Your guide to shopping at Farmer’s Markets

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Planning a weekend trip to your local? Farmer’s Market advocate Samantha Coleman from The Seasonal Table gives us the low-down on how to eat seasonally and pick the best peak-season produce for your table.

How to eat seasonally 101

Eat what you crave.

“In winter, our bodies aren’t looking for cooling fruits and refreshing salads. We crave warm, hearty root vegetables, robust greens, nutty grains and slow-cooked meats. Listen to your body and you realise it naturally craves seasonal produce. Let it take the lead.”

Eat seasonally and you will eat locally.

Your local farmers only grow in-season produce, so if you shop from them you can’t help but eat seasonally.

Here is a great guide to refer to when you need a list of what’s in season when.

United States | Australia | United Kingdom

Always paddock-to-plate.

“You instantly maximise your food’s nutritional properties and flavour if you eat it just after its been plucked from the ground. Eating produce grown in another country means it has been stored for weeks and transported across the world. You want your food to have been in the ground a day or so earlier. It’s the most direct route to your body possible.”

Be creative

“Eating seasonally means being creative in the kitchen. Try making a weekly meal planner around what’s available and watch your diversity in the kitchen grow.”

Top tips for market day

1. Arrive early.

“The early bird definitely catches the worm. Always do a quick walk around before buying anything.” 

2. Look, smell, feel.

“Look for beautiful colours – rich red tomatoes, bright yellow pineapples and deep green silver beet. Pick up and smell. If they smell good and are rich in colour then you are off to a good start. Lastly, gently feel. Apples should be nice and hard, avocados just soft to touch. Don’t be fooled by the shape of your produce - some of the best root vegetables are the knarliest. If they smell earthy and have good colour then they are ticking the right boxes.”

3. Be organised.

“Bring your own cloth bags and a folding shopping cart. Cash is essential, especially small bills and coinage for easy transactions.”

4. Plot and plan

“A meal plan means you only buy what you need and guarantees a well-organised week of healthy eating. Don’t forget to include school lunches and week day breakfasts. I don’t plan a whole week - everyone likes a bit of spontaneity. I plan for 5 days and assume there’s leftovers and a night out.” 

5. Don’t be afraid to ask…

“How was this grown? Where is your farm? When was it picked? What farming and storage practices do you use? How should I cook this?”

6. Go organic

 “Organic produce is always best because it decreases your exposure to chemicals, and there is a higher antioxidant content. Whether you are eating organic or not, be sure to wash your product thoroughly to remove any reside.”

Our all natural, chemical-free WelleCo Fruit & Veggie Wash, is a special concentrate that safely removes bacteria, dirt, waxes, chemicals & pesticide residue.

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Can’t make the market this weekend? Whip up this craveable green drink instead. It’s like a trip to your local in a glass!



1/2 Frozen Banana

1/2 Mango (or 1/2C Frozen Mango)

1/2C Kale

1/2C Spinach


1tsp Hemp Seeds 

Topped Up with Almond Milk 

 Blitz and top with Hemp Seeds