The Food Coach

Market Fresh Report 22nd - 28th May 2017

Information courtesy of Sue Dodd, Sydney Markets

Broccolini
Broccolini is a both a thrifty buy this week
Iceberg lettuce
Crisp Iceberg lettuces perfect for making lettuce cups to serve with San Choy Bau
Chinese cabbage
Chinese cabbage (also known as Wombok) is mild in flavour with pale elongated green leaves. Wombok is versatile, flavoursome and good value. Also in season is the purple wombok.
Jerusalem artichokes
Nutty tasting Jerusalem artichokes are a winter treat. Delicious roasted or boiled and pureed for a full flavoured soup or peel and use in similar ways to water chestnuts. When using to make soup leave the skin on, this gives the soup a rich caramel colour and adds to the fibre content.
Fennel
Fennel's crisp texture together with its delicate aniseed flavour is a delicious addition to casseroles. It is also a tasty addition to salads and soups; the fine fronds can be snipped and used to flavour or garnish chicken and fish dishes.
Chestnuts
Itís time to roast up a kilo or two of chestnuts. Having cooked and peeled chestnuts in the freezer is a tasty and easy way to add a boos of flavour to autumn salads, tossing with roasted cauliflower, steamed Brussel sprouts or adding to your week day evening meals.
Avocado
Hass avocados are good value. Vitamin rich Hass avocados are a tasty addition to autumn meals
Mandarin
The quality of this seasonís Imperial mandarin crop is first class. The fruit is sweet, juicy and well-priced.
Why not try...
Fuyi Fruit
Sweet persimmons also known by their variety name ďFuyu Ē are an autumn treat. When eaten firm their pale orange flesh is crunchy like an apple and can be sliced or cut into wedges then added to cheese platters and salads.
Custard Apples
The soft, white pulp of custard apples is deliciously sweet. Scoop out the flesh with a spoon, discard seeds and enjoy as a snack or combine with citrus or passionfruit for an easy dessert
Granny Smith Apples
First discovered in Ryde, NSW, Granny Smith apples are in season now, their gloss green skin and tart white flesh that sweetens on maturity has made them an Australian favourite, for eating and cooking with
Pomegranate
Attractive ruby-coloured and antioxidant rich pomegranates contain fruit contains jewel-like seeds bursting with juice and flavour. Sprinkle the arils over a range of dishes, and use the juice for salad dressings or marinades. Pomegranates are delicious served with lamb, duck and chicken dishes. Liven up salads, couscous, eggplant and hummus with a spoonful of pomegranate seeds.
Papaya
Ward off flue with a healthy dose of vitamin A and C. A good source of these vitamins can be found in papaya.
Beetroot
Always a favourite at any time of year. Roasted, pickled or grated raw in salad, beetroot is economical and robust in flavour.
Broccolini
Iceberg lettuce
Chinese cabbage
Jerusalem artichokes
Fennel
Cauliflower
Chestnuts
Avocado
Mandarin
Fuyi Fruit
Custard Apples
Granny Smith Apples
Pomegranate
Papaya
Beetroot


Seasonal Recipes - Autumn


Persimmon, Burrata and Pistachio Salad
A delicious, fresh and healthy dish featuring sweet persimmons, perfect to serve for starters or enjoy as a side salad with a BBQ. This salad is equally delicious and healthy with a bocconcini or feta cheese instead of burrata! Recipe courtesy of Persimmons Australia

Grilled chicken with rosemary, pinenut and parmesan crust
This is an improved adaptation from a recipe in The Greengrocerís Diet, and has become a favourite it's super easy and it's particularly good on a budget. You can use either kale or spinach as shown in the picture but I prefer the robustness of kale.

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

Old Fashioned Banana Milkshake
Everyone loves a cool milkshake on a summerís day and itís easy to make a healthy option with the addition of Australian Bananas. Packed with natural sugars and calcium, a banana milkshake provides the perfect long-lasting energy boost.

Pack 'n go lunch
This is one of quickest lunches to make when you're working all day and there's limited access to a healthy, tasty food. With practise it takes about 5 minutes to whip together

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