The Food Coach

Market Fresh Report Week Ending 27th May 2018

Information courtesy of Sue Dodd, Sydney Markets

Leeks
Leeks add a delicate onion flavour to soups, casseroles, stir-fries and pasta dishes. But have tried serving leeks as a vegetable side dish? Pick up a plump and flavoursome leek this week.
Onions
Brown onions are less pungent than white onions and ideal for making a sweet and aromatic French onion soup and fabulous for adding depth of flavour to a casserole.
Celery
Add a bunch of crunchy and versatile Victorian grown celery to your shopping list this week.
Eggplant
Eggplant is a savvy buy. There is so many ways to enjoy eggplant, roasted, grilled, barbecued or add to a curry. Layer cooked eggplant slices with a rich tomato passata and mozzarella cheese and bake until warm and bubbly.
Green beans
Queensland grown green beans are a thrifty buy.
Brussels Sprouts
Select compact, even sized, vibrant green Brussels sprouts. Toss thinly sliced Brussels sprouts in a hot wok with a little oil and sliced beef until just tender, toss through noodles and soy sauce and serve.
Beetroot
Add colour to you diet with fresh beetroot. Toss roasted beetroot, with diced apples and rocket
Cabbage
For value on the vegetable scene, you cannot go past cabbage. This humble vegetable is versatile, nutritious and flavoursome. Add shredded Chinese cabbage also known as wombok to soups, hoikken dishes.
Pumpkin
Warm up with a bowl of mug of nourishing pumpkin soup. Start with sliced leeks for a mild onion flavour or use brown onions for a richer flavour base. Jarrahdale pumpkin is a top buy when purchased whole.
Rhubarb
Microwave chopped rhubarb with honey and a sprinkle of cinnamon until tender and serve over pancakes or porridge.
Oranges
The Australian winter harvest of juicy Navel oranges has arrived. For a quick dessert, peel some oranges, removing all the pith, then slice. Arrange the orange slices on a platter, drizzle with honey, lightly dust with cinnamon and sprinkle with chopped pistachio nuts.
Pomegranate
Attractive ruby-coloured and antioxidant rich pomegranates contain fruit contains jewel-like seeds bursting with juice and flavour. Sprinkle the seeds over a range of dishes, and use the juice for salad dressings or marinades. Pomegranate compliments lamb, duck and chicken dishes. Liven up your porridge, salads, couscous, eggplant or hummus with a spoonful of pomegranate seeds
Pears
Pears are a naturally sweet snack; they add sweetness and crunch to salads and then poached or roasted make elegant desserts. Pears continue to ripen after harvesting. Select firm, mature pears and ripen at room temperature. Skin colour may not change with ripening. The fruit is ready to eat when it yields to gentle pressure at the stem end. Use firm pears for cooking
Avocado
Dress up a simple salad, pizza topping or nashos with avocado. The Hass are well supplied. Team avocados with citrus, pepper flavoured baby rocket leaves and a drizzle of olive oil for a quick salad.
Banana
Versatile bananas make the ideal quick snack, as the carbohydrates found in bananas has a low glycaemic index which means it is absorbed slowly and is extremely filling giving you sustained energy.
Leeks
Onions
Celery
Eggplant
Green beans
Brussels Sprouts
Beetroot
Cabbage
Pumpkin
Rhubarb
Oranges
Pomegranate
Pears
Avocado
Banana


Seasonal Recipes - Autumn


Chicken and sesame buddha bowl
This is one of many variations of Buddha bowls around - It's delicious and filling and packed full of good nutritional goodness.

Lamb Souvlaki with zucchini pasta and babaganoush
This recipe from the The Greengrocer’s Diet uses zucchini spirals. It adds colour and vibrancy to a delicious meal and reduces the total kJ intake which is important in Spring when we're trying to get our body's "("summer read)

Red cabbage, Ginger and Arame Kraut
This recipe and image from the book Ferment by Holly Davis (Murdoch Books RRP $45). A variation on traditional sauerkraut (a simple ferment made with white or red cabbage, salt and perhaps a spice such as caraway), this vibrant ferment is perfect paired with rich foods, helping to cut through the fat and balancing strong flavours – it’s my go-to with an eggy breakfast. Adding mineral-rich sea vegetables such as arame to ferments boosts the nutrient profile, while the ginger provides a lively kick.

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 Greengrocer’s 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