The Food Coach

Market Fresh Report Week Ending 22nd July

Information courtesy of Sue Dodd, Sydney Markets

Red capsicum
Add colour and sweetness to a stir-fries or a breakfast omelette with sliced or diced red capsicum
Carrots
Versatile carrots are a bargain this week
Kale
Kale is a super-affordable superfood this week. Both green and purple kale are available.
Chestnuts
Snap up the last of the 2018 seasonís chestnuts. Add roasted chestnuts to your Christmas in July meals. Serve them with Brussel sprouts, add them to a stuffing for a turkey or chicken or create a tasty chestnut and mushroom sauce and serve with pasta.
Broccoli
Broccoli is excellent value and quality this week. Whip up a super-nutritious broccoli soup in under 20 minutes.
Celeriac
What celeriac lacks in appearance it certainly makes up for in flavour and versatility. Celeriac has a delicate celery flavour and starchy texture which makes it ideal for making a heavenly mush or creamy soup.
Fennel
Add sliced fennel to rich meat or chicken casseroles. Pan-fry with fish or thinly slice and toss into a salad with parmesan. Use the feathery leaves instead of dill in recipes. Fennel is best stored in a plastic bag in the crisper section of the fridge and used within 5 days.
Sweet potato
Kumara has a sweet flavour and creamy texture when cooked. Rich in vitamin A and C, kumara makes an extremely tasty soup; it is scrumptious mashed and thinly sliced it makes superb chips.
Rhubarb
Rhubarb is a great vegetable to enjoyed stewed in a dessert.
Strawberries
Strawberries from QLD are great quality and value this week. Add them to rhubarb as a natural sweetener.
Oranges
Oranges is plentiful and you have so much or choice winter. Traditional navels, Cara Cara navels and mid-July sees the first of the new season blood oranges.
Lemon
Use tangy juice lemons to make luscious deserts or combine the zest of lemons with crushed garlic, parsley and olive oil to make a super tasty grematola to drizzle or soup, ossobuco or slow roasted lamb shanks.
Mandarins
Fill your fruit bowl with super juicy mandarins. They are the perfect school holiday snack.
Why not try...
Kiwi Fruit
The vibrant green coloured flesh of kiwifruit adds colour to a fruit platter or salad and has the added bonus of being sweet tasting and rich in vitamin C. Choose from green or gold.
Dates
Winter is great time to enjoy fresh Medjool dates. Plump, soft and caramel sweet in flavour fresh dates are also a good source of vitamin C, one of the factors important to help prevent infection
Pears
Nutritious and natural sweet pears are perfect for creating simply elegant desserts or enjoy poached pears for breakfast. Poached, roasted, baked or stewed pears are great value
Custard Apples
Luscious custard apples are deliciously sweet, and easily scooped out with a spoon to be simply enjoyed as it is or utilised in savoury and dessert dishes
Red capsicum
Carrots
Kale
Chestnuts
Broccoli
Celeriac
Fennel
Sweet potato
Rhubarb
Strawberries
Oranges
Lemon
Mandarins
Kiwi Fruit
Dates
Passionfruit
Pears
Custard Apples


Seasonal Recipes - Winter


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.

Tabouleh
This recipe courtesy of the Cancer Council is straight from their exciting new website healthylunchbox.com.au. Serve this with beef kofta and flatbread for one of the healthiest kid's lunch your growing kid could eat.

Coriander and pine nut mayonnaise
Recipe from Feed Your Brain: The Cookbook is available from Exisle Publishing and wherever good books are sold.

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 Ė itís 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.

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.