A family picking out sweet potatoes at a farmers market.

Ask EFNEP: Cooking for Busy Families – Using Local Ingredients

September 11, 2025 Food and the Environment, Nutrition, Recipes, Spoonful

— By Mikaela Greenwald, EFNEP Community Education Assistant in York County, University of Maine Cooperative Extension

Using local ingredients in your cooking is a great way to incorporate fresh, in-season foods. Fruits and vegetables that are in season are picked and sold at their peak ripeness and are often less expensive. Ripe in-season fruits and vegetables are also known to have better texture, taste, and more nutrients. Buying meats, dairy products, eggs, grains, and other ingredients from local sources is a tasty way to stock your pantry while supporting farmers and food producers in your community.

How to Use Local Ingredients

When you buy local ingredients, it is important to make sure you have a plan for them so they don’t go to waste. Before going shopping it is a good idea to check your pantry and refrigerator for ingredients you have a lot of, ingredients you are short on, and ingredients that need to be used before they spoil, such as meats, dairy products, fruits, and vegetables. Assessing the ingredients you already have and knowing what ingredients are currently in season can help you plan meals that are fresh, tasty, and cost effective. Find out what ingredients are in season at Real Maine.

Where To Get Local Ingredients

One familiar way to buy local ingredients is at the grocery store. At the grocery store you may find fruits, vegetables, meats, cheeses, dairy, and other pre-made items with labels that include the word “local” and, sometimes, the location of production. There is no one definition of local food and that label may describe food produced within the state or up to 400 miles away. Buying local ingredients at the grocery store is an easy way to add to your existing shopping routine.

Another way to buy local ingredients is to shop at a farmers market. According to the Maine Federation of Farmers Markets, there are 119 markets operating throughout the state, including 70+ markets that accept SNAP and WIC. Each market has different hours, days, and seasons that they are open, so be sure to check ahead of time if the market is open. Farmers markets are full of fresh local food in the summer months but don’t forget about them in the winter too! Farmers markets can be a fun weekend activity with your family or even a weekday stop on the way home from work. Find a farmers market near you at Maine Farmers Markets.

A third option for buying local ingredients is to buy a Community Supported Agriculture share, (or CSA) directly from a farm. A CSA is like a “subscription” to a farm where you will receive a variety of foods throughout the season. Each farm has a different CSA model and many operate weekly throughout the summer. Some farm CSAs require that you pay upfront, others have payment plans, and some accept SNAP benefits for a 50% discount. CSA shares may include fruits and vegetables, grains, dairy, eggs, mushrooms, and more. Fall and winter CSAs may also be available! To pick up your CSA you may go to the farm directly or there may be an option to pick up your food at a different location. CSAs are a great option for families looking to plan ahead and ensure you have local ingredients all season. Find a CSA through Local Harvest or you can use SNAP benefits to purchase CSA shares from local farms through Maine Harvest Bucks.

No matter where you buy local ingredients, prioritizing fresh, in-season ingredients helps keep mealtimes delicious, nutritious, and affordable while supporting the local economy. Be sure to check out UMaine Extension’s budget friendly Recipes and this resource on Quick Healthy Meals Using Seasonal Produce.

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