Visiting a farmers market in peak season can be exciting and a bit overwhelming. Everything looks so beautiful, but once you get it home, what will you do with it? It may feel easier just to go to the supermarket.

If you do that, though, you’ll be missing out on the tastiest food the Upper Valley has to offer, not to mention the health benefits of fresh, in-season produce.

With summer just ahead, farm stands and markets are gearing up to offer their annual bounty of locally produced fruits and vegetables, eggs, meat, bread, artisan cheeses, and more. Why not plan to incorporate more local food into your diet this season? Here are some easy ways to do it.

• On grocery shopping day, visit your local farm stand first, before hitting the supermarket. Chances are good that many of the items on your grocery list are available at the farm stand.

• At the farmer’s market, chat with the vendors about their merchandise. They can offer simple and delicious recipes for the items you just bought.

• Talk with gardening friends and ask them to share their recipes. Buy a cookbook tailored around New England produce (for example, The Gaining Ground Table, published by Gaining Ground, a Massachusetts nonprofit hunger relief organization).

• Don’t be afraid to substitute. If a recipe calls for asparagus but it’s no longer available locally, use green beans or zucchini or whatever is abundant at the farm stand instead.

• When your favorite food is in season, buy extra and freeze it so you can enjoy it for months to come.

• Join a CSA (short for Community Supported Agriculture). By paying for your season’s produce in advance, you support your local grower and often receive a discount. And since you’ve paid for all those fresh vegetables, you have to use them!

• Grow your own! Nothing beats the flavor of a tomato warm from the sun or lettuce that was picked five minutes ago. When food tastes this good, very little is needed in the way of preparation.

• When you go out to eat at a restaurant or choose a caterer, inquire about their ingredients. Many Upper Valley restaurants and caterers make a point of incorporating local food in their menus as much as possible.

Entertaining guests from out of town? It’s nice to include a few of our local specialities on the menu. Call Coventry Catering to see how we can incorporate local food into your next event.