Try ‘Good for You’ Foods From Duke Farmers Market

Editor's note: Scroll down to the bottom of the story to view a video about one of the Duke Farmers Market vendors, LoMo Market. 

Spring has returned and so has an annual Duke tradition: the Farmers Market.

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From April 24 to Sept. 25, Duke community members can shop weekly among a dozen farmers and vendors on the lawn off Research Drive, between the Nanaline H. Duke and Bryan Research buildings. Farm-fresh fruits, vegetables and other products like freshly baked bread are available to buy.

“Produce found at the Farmers Market is packed with powerful plant-based nutrients, which leads to positive biological activity within our bodies,” said Esther Granville, nutrition program manager for LIVE FOR LIFE, Duke’s employee wellness program that sponsors the market. “The market offers a great opportunity to find healthy food that’s really good for you.” 

With help from Granville, here are four items to seek out at the market and how to use them in your diet.

Strawberries

Strawberries are rich in nutrients that can lower markers of chronic inflammation and reduce the risk of heart disease. To maximize their benefit, eat strawberries soon after they’re picked. Many farmers at the market bring fruit to campus a day after it’s picked or the same morning. 

How to use

Combine cut strawberries with spinach, chopped pecans and goat cheese for a nutrient-dense salad high in phytonutrients like flavonols, polyphenols and xanthophylls. 

 

Asparagus

Asparagus contains high levels of the amino acid asparagine, which serves as a natural diuretic and helps the body rid itself of excess sodium. This is especially beneficial for people who have high blood pressure or other heart-related conditions.

How to use

Cut off the white stalks and discard, spread asparagus across a baking dish, drizzle with olive oil, lemon juice and pepper, then bake at 425 degrees for 10 to 15 minutes until tender. Serve beside a favorite protein for a wholesome meal.

 

Tomatoes

Tomatoes contain large amounts of the phytonutrient lycopene, which provides antioxidants that can have anti-aging effects. It’s ideal to eat whole, unpeeled tomatoes since the highest concentration of lycopene is in the peel.

How to use

Combine chopped tomatoes, onions, green chilies, and a dash of vinegar and salt for a quick salsa that can top potatoes, black beans or fish.

 

Cabbage

Cabbage is naturally high in a family of compounds called glucosinolates. One phytonutrient called sinigrin has shown to help prevent cancer in the bladder, colon and prostate. These effects are strongest when cabbage is eaten either raw or lightly sautéed. 

How to use

Combine a head of shredded cabbage and a few shredded carrots with chopped onions, minced garlic and fresh lime juice. Use this slaw as a topper for fish tacos, or combine with tuna between whole grain bread for a flavor-filled sandwich.