These Farmers Market Favorites Help Fight Inflammation

“In summer I always recommend stone fruits as a good source of antioxidants," says Kim Larson, RDN, a former spokesperson for the Academy of Nutrition and Dietetics and an author, writer, health coach, and speaker. "Fresh off the farm is always best."

Stone fruits include peaches, nectarines, apricots, plums, and cherries — as well as the plum-apricot hybrids known as pluots, plumcots, and apriums.

When shopping for collards and kale, look for crisp, firm leaves with a deep green color. Avoid any greens that look tough, old, or yellowed.

To prepare either collards or kale, wash the leaves and cut or rip out the center stem in each leaf. Slice or tear the leaves into bite-size pieces. Sauté in olive oil with some garlic and, if you like a spicy kick, some red pepper flakes. Add a little water or broth, cover the pan, and steam over medium heat until the greens have softened.

Dried turmeric is high in antioxidants, but for a livelier flavor, you may want to try fresh turmeric, if you can find it at the farmers market. “Fresh turmeric root looks a lot like ginger root from the outside," Basbaum says. "But once you cut into it, a deep orange flesh is revealed, and that's where the magic is."

Tea Make an antioxidant tea by simmering slices of turmeric root and ginger in water, then straining.

Smoothies Add a small amount of grated or finely chopped fresh turmeric to smoothies. If you like the taste, add more.

Rice Sauté 1 teaspoon (tsp) grated turmeric with garlic and ginger, add in 1 cup uncooked rice, then add boiling water and cook rice as usual.

Egg dishes Whisk fresh grated turmeric into raw eggs (1 tsp per 2 or 3 eggs) for scrambled eggs or frittatas.

Green vegetables Sprinkle fresh grated turmeric over sautéed greens, such as Swiss chard or kale.

Soup Fresh turmeric gives a warm, golden color to chicken, carrot, chickpea, or winter squash soup.

If you don’t see fresh turmeric root at the farmers market, look for it at an Asian market or in the “international” section of your local grocery store produce section.

Use parsley as a main ingredient in an herb salad, tabbouleh, or parsley pesto. And keep an eye out for other fresh herbs at the farmers market.

Most people are familiar with dried or canned beans, but have you tried fresh beans?

Beans and other legumes are packed with protein, fiber, and nutrients and are great carbs to include in your RA diet. Fresh beans cook faster than dried, don’t have the added salt of canned options, and are generally more flavorful than either.

What’s more, “fiber from beans — and whole grains — has also been shown to reduce inflammation,” Larson says.

Depending on where you live, you may find fresh, locally grown fava beans, cranberry beans (also known as borlotti), black-eyed peas, pinto beans, and others. Most can be prepared by simmering them in water and aromatic seasonings, then adding them to stir-fries, sautés, pasta dishes, salads, and any other dish where a vegetable might taste good.

You may be able to find them pre-shelled, which will make preparation easier. If not, you’ll need to shell them before cooking.

Fresh black-eyed peas usually arrive in markets in the summer months, and cranberry beans and pinto beans in late summer and fall.

In addition, “We know that the minerals zinc and selenium have potent anti-inflammatory properties,” Larson says, and both are among the nutrients found in watermelon.

While watermelon is delicious on its own, it also works well as an ingredient in summer slushies, frozen desserts, salsa, salads, and gazpacho. For a real treat, try grilled watermelon slices: Brush each slice lightly with virgin or extra-virgin olive oil (also a great anti-inflammatory), then place on a hot grill for about five minutes, until slightly softened.