The Food Coach

Market Fresh Report Week Ending 23rd September

Information courtesy of Sue Dodd, Sydney Markets

Mango
Warmer weather signals the much-awaited arrival of tropical luscious mangoes. Make a quick mango salsa to serve with a curry by combining diced mango with chopped red chilli, lime juice and chopped coriander leaves. Kensington Pride is the most well-known and loved mango variety and it’s available from September until March. Fruit is now coming from Darwin
Rockmelon
Select rockmelon with a fragrant aroma and pronounced netting on the skin. Fruit should feel heavy for its size.
Why not try...
Papaya
Select whole papaya with golden-yellow coloured skin. A fragrant aroma is a good indication of flavour. If cut, select fruit with bright-coloured, undamaged flesh. For Asian salads choose unripe and very firm, green papaya.
Strawberries
Sweet strawberries are in abundance. Slice and serve strawberries on your favourite breakfast cereal with yoghurt, toss into fruit salad, make a healthy smoothie or use them for desserts
Blueberries
Make the most of plump, antioxidant rich blueberries while they’re in season.
Bananas
The economical portable snack -- an all round crowd pleaser. Add them to your baskets this week
Asparagus
Succulent and flavoursome Victorian grown asparagus is great value
Artichoke
Snap up globe artichokes in early spring. Once cooked, their tender delicious hearts are superb simply drizzled with extra virgin olive oil and served with prosciutto, tomato and bocconcini cheese. Select fresh deep green or purple artichokes with firm heads and tightly closed leaves. Artichokes should feel heavy for their size
Fennel
Baby fennel has arrived in stores. An absolute salad must. Grate it as an alternative to cabbage for a fennel coleslaw
Snow peas
We love when snow peas drop in price. It's a delicate vegetable that teams up well with white fish.
Broccolini
Broccolini is a thrifty buy this week. Great in stir fries, Asian soups and steamed with other spring veggies.
Green beans
Tasty machine harvested Bowen grown green beans are a choice buy this week
Mango
Rockmelon
Papaya
Strawberries
Blueberries
Bananas
Asparagus
Artichoke
Fennel
Snow peas
Broccolini
Green beans
Spinach


Seasonal Recipes - Spring


Banana, Spinach, Mango, Coconut Water Smoothie
Here's a quick delicious healthy breakfast drink to make when you're in a hurry and have to race out the door quickly.

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.

Chinese Chicken with Asian greens
This recipe from the spring section of the The Greengrocer’s Diet is a real crowd pleaser. It's quick to make and a great dish to enjoy as we transit out of winter into the warmer weather.

Turmeric and Pineapple Crush
Both turmeric and bromelain,the enzyme found in pineapple, are natural treatments for inflammation. This delicious refreshing drink is the healthy equivalent of a slushy. Bromelain is also used as a digestive enzyme to help break down proteins. Recipe and image courtesy of Australian Pineapples

BBQ Asparagus Nicoise Salad
A fresh fast and fabulous dish for your next BBQ - fresh tuna and asparagus only take minutes to cook on the BBQ to create the base for this yummy main meal salad. Recipe courtesy of Asparagus Australia

Grilled lamb and mediterranean vegetable melt
This is one of our most popular recipes from the spring section of The Greengrocer’s Diet. Hard to believe that a dish with yummy olives, melted cheese and lamb could actually help people to lose weight.