Are you a Locavore?

Locavore: Someone who eats food grown or produced locally.

The freshest, best-tasting, and most reasonably priced foods are the ones you find nearby. Do you know what foods are native to your area? People spend more money on specialtyfoods in a grocery store than they spend on native foods at a local farmer’s market or locally owned grocery store. Now that food costs are rising, it is important to limit your spending while still choosing the most nutritious foods. Try to buy locally for the best deals!

Below are links to lists of local fare available in various parts of the U.S.. Keep in mind that a food that grows well in southern California may not grow well in northern Idaho, even though both states are considered to be in “The West.” The lists also include seasonal foods, which are available locally only at certain times of the year.

Even if you are unfamiliar with some of the foods on your list, consider trying something new. Locally grown produce requires little shipping and is often picked at its peak, rather than picked early in the season and then expected to ripen in the store. Gathering produce at its peak means that flavors will be enhanced naturally, retain maximum nutritional value and cost you less.

A food is only as healthy as you serve it. Even though many of these foods are considered healthful in their natural state, if you fry them or add butter or rich sauces, you will change their nutritional value and health benefit.

If you’re new to your area, talk to your friends and neighbors. They can help identify other local foods in your state and community. You can also check out the local chamber of commerce, your county or city Web site, and local newspapers and newspaper Web sites; or log on to the U.S. Department of Agriculture’s Agricultural Marketing Service at http://apps.ams.usda.gov/FarmersMarkets/ to find a farmer’s market in your area.

Become a “locavore” and start spending your money on the best-tasting and most nutritious foods around—the ones in your own backyard!

The Northeast
The Midwest
The South
The West

The Northeast
If you live in the northeastern part of the United States, look for local varieties of the following foods: cheddar and cream cheeses, beans (such as kidney and lima), native game (such as venison and turkey), seafood (for example, clams, lobster, oysters and scallops) and both saltwater and freshwater fish. All are great sources of protein. Get the leanest, freshest varieties you can and help lower your sodium intake by avoiding those cured with salt.

Corn, wheat, and rye grains are all available in the Northeast. You may want to add black walnuts to your dishes for flavor and texture.

Maple sugar and molasses are sweeteners native to this area.  Be careful, as they are high in sugar and calories, so use them sparingly!

Fruits that are available fresh include apples, blueberries, cranberries and grapes. Cabbage, fiddlehead fern fronds and potatoes are all local vegetables that can complement a meal.

If you need to revisit seasonings, try saffron, or go back to the staples of pepper and onion.

The Midwest
The states in the Midwest have land and climate suitable for agriculture. Cows are plentiful and provide milk and cheese that can be processed locally, making them more cost-effective choices than nationwide dairy brands sold at a grocery store.

Many hearty protein options are available from this region as well, including beaver, native buffalo, grouse, pheasant, raccoon, turkey, venison and dried beans. Pork is another protein available in many forms in the Midwest, but be careful to choose healthful options and stay away from meats cured with salt or processed. Freshwater fish varieties may also be a good choice, including sturgeon, trout and whitefish.

You may find locally ground flours to keep on hand in your kitchen. Corn, oats, wild rice, rye and wheat are all plentiful for preparing delicious meals.

Local Midwestern orchards and farms have a variety of the freshest produce available, including apples, blueberries, cherries, elderberries,  grapes, melons, peaches, persimmons, rhubarb and strawberries. Apple by-products such as applesauce and apple butter are often found locally. Green beans, cabbage, wild mushrooms, onions, peas, potatoes, pumpkins, rutabagas, turnips and other vegetables are available during different seasons. Remember that buying fresh, local fruits and vegetables means their nutrients are preserved.

To add a Midwestern flavor to your meals, include these spices: cinnamon, dill, ginger, nutmeg, parsley and saffron. Consider using honey as a sweetener rather than traditional sugar, as many varieties of honey are made and sold locally.

Another feature of the Midwest is the variety of nuts available there. Try local almonds, hickory nuts, pecans, poppy seeds and black walnuts.

The South
Southerners may look to more exotic protein sources such as alligator and badger for their meals, but many other native game sources are available as well. These include duck, turkey, and venison, chicken and pork, along with a seafood selection including crab, crawfish, oysters, shrimp, spiny lobsters, and both saltwater and freshwater fish. Peanuts are native to the South and may be included in your menu; but choose unsalted or unsweetened peanuts, and remember to watch your portion sizes.

Buckwheat and rice flours are common in baked goods enjoyed in the South.

Huckleberries, key limes, mayhaw, oranges, peaches and watermelons are all locally grown fruits. Wild greens (including coneflower, dandelion, dock, lamb’s quarters, rampion, and sorrel), as well as domestic greens (such as mustard and turnip greens), black-eyed peas, okra, and sweet potatoes are all locally grown vegetables. Chili peppers and green peppers are also used in the South for seasoning but may be consumed as a vegetable as well. Add celery and garlic to dishes to offer flavors that are both delicious and nutritious.

Hickory nuts, pecans, and sesame seeds are all found in the South and may be added for seasoning or texture in a dish.

The West
Western states offer wild game options for protein, including antelope, bear, beaver, buffalo, deer, elk, moose, wild pig,  rabbit, and mountain goat and sheep. Traditional favorites such as beef, lamb and beef are also found in the West. Westerners may want to explore area seafood, including anchovies, bonito, clams (such as geoducks), crab (Dungeness, king and snow), halibut, mackerel, mahi mahi, marlin, oysters, salmon, sardines, shrimp, snapper, squid, tuna and such freshwater fish as trout.

Wheat and corn are two locally grown grains that may be ground into meal and sold nearby.

Local fruits include apples and apricots, as well as wild and cultivated berries, cactus fruit, cherries, dates, figs, grapes, kiwi, lemons, oranges, peaches, pears, pineapple, plums and prunes. The Western climate is ideal for such vegetables as artichokes, avocados, asparagus, broccoli, breadfruit, cauliflower, chili peppers, eggplant, jicama, nopales, olives, onions, lettuces (including arugula, radicchio, and rocket), tomatoes, potatoes, taro root and zucchini.

Western seasonings include chocolate, cilantro, cinnamon, cumin, epazote, garlic, mint, oregano, safflower and vanilla. Explore local recipes to find out how these seasonings are used to flavor a meal and where to find them. Coffees and teas are often staples in Western meals, but be mindful of the caffeine content!

Almonds, hazelnuts, macadamia nuts, pine nuts, and pumpkin seeds are all specialty nuts found in the West. Olive oil is one of the preferred oils used in Western cooking and is part of a heart-healthful diet when used in moderation. 

Source:
Kittler PG & Sucher KP. (2001). Food and Culture (3rd edition). California: Wadsworth-Thomson Learning. 381-429.