The Food Coach

Market Fresh Report 24th - 30th July

Information courtesy of Sue Dodd, Sydney Markets

Potatoes
Creamy mashed potatoes are a family favourite – and delicious served with a winter casserole. Look for specials on 5 kilo bags of washed, brushed and Desiree potatoes
Pumpkin
Warm up winter nights with Jap or Jarrahdale pumpkins flavoured soups, roast chucks sprinkled with chilli and ginger or add grated pumpkin to curries and risottos for added sweetness
Cauliflower
Compact snow-white cauliflowers are a top buy
Broccoli
Super nutritious and versatile quality broccoli from Victoria and Queensland is a bargain
Red capsicums
Red capsicums are the sweetest eating. Add capsicum to pizza toppings, salads, stir fries, char-grill or stuff with a meat and vegetable filling and bake until tender.
Globe artichokes
Top quality globe artichokes are now in season
English spinach
The tender leaf and stem of English spinach is delicious eaten raw or cooked. Use in salads or add to pasta and noodle dishes just prior serving so as not to overcook. Try steaming leaves and using as a pizza topping along with sun dried tomato paste and fresh eggs
Zucchini
Mild flavoured zucchini are ideal for adding to pasta sauces or frittata or added them grated to rissoles or a moist carrot, zucchini, apples and walnut cake.
Leeks
Mild sweeter tasting leeks are ideal for flavouring casseroles, soups and egg based dishes such as quiche and frittata.
Cabbage
The natural goodness of cabbage shines in winter. Sautéed, steamed or tossed in a hot wok, these easy-to-prepare vegetables require minimum cooking.
Blood oranges
Blood oranges are ultra-juicy and have a sweet raspberry coloured juice. Select plump fruit with ruby-red tinged skin. Rich skin colour indicates the fruit has full ‘blood’ coloured flesh. Fruit should feel heavy for its size and have firm skin.
Strawberries
Queensland strawberries have great colour and flavour. Spoon stewed or microwaved strawberries onto porridge for breakfast or dip in chocolate for a special treat
Lemon
Lemon juice, drizzled over a tomato-based casserole or soups just before serving enlivens the flavours. Add a strip of lemon rind and lemon juice to sugar syrups for poaching apples, pears and quinces or combine finely grated lemon rind with finely chopped flat-leaf parsley and crushed garlic in a gremolata to sprinkle over crumbed lamb cutlets or osso bucco.
Avocado
Leave firm unripe Hass avocados to ripen at room temperature. They’re ready to eat when they yield to gentle pressure at the stem end
Apples
Looking for a low kilojoules snack, then you can’t go passed Aussie apples. There is a great selection of apples in store; varieties include Royal Gala, Pink Lady, Granny Smith and Fuji apples
Rhubarb
Rhubarb is in good supply
Potatoes
Pumpkin
Cauliflower
Broccoli
Red capsicums
Globe artichokes
English spinach
Zucchini
Leeks
Cabbage
Blood oranges
Strawberries
Lemon
Avocado
Apples
Rhubarb


Seasonal Recipes - Winter


Pineapple Gingerbread Crumble
Pineapple is available all year round which makes this dish a winter delight. A warm and comforting sweet treat with the spice of ginger to stimulate your digestion and tastebuds. Recipe courtesy of Australian Pineapples

Zatar chicken with roasted vegetables and olives
Zaatar is a middle eastern spice mix made from thyme, sesame seeds, sumac and salt. It's pretty easy to source these days and is available from most good delis and greengrocers. Liguria Olives are petite olives which traditionally came from Liguria in Italy (near the French border.) They are allowed to ripen on the tree until they are brown, purplish or black.

Cauliflower Soup
This recipe is from the winter section of The Greengrocer’s Diet (Pan MacMillan RRP ($39.99) It's super simple to make and tastes delicious served with rye bread, tahini and chopped tomato.

Raw Rios
This recipe from the book Hippie Lane by Taline Gabrielian (Murdoch Books $39.99) looks delicious and reminds me of these biscuits Wagon Wheels - but healthier of course

Asian chicken, noodle and sprout salad
This salad with its combination of textures and flavours is a substantial meal for both lunch and dinner. If you don't have Thai basil you can use coriander instead.

Roasted beetroot soup with soured macadamia cream
It’s sour cream, but not as you know it! This amazing macadamia rendition is definitely worth trying. Recipe Courtesy of Australian Macadamias