MarketFresh report week ending 1st March

information courtesy of Sue Dodd - Sydney Markets

Sweet potato
There are good supplies of Queensland grown orange sweet potato (also known as kumara) at your local greengrocer. Extremely nutritious sweet potato are a good source of vitamins A and C, and fibre which is essential for healthy digestion.
Carrots
Tempt the family with roasted carrots, carrot juice, carrot cake and honey and sesame seed stir-fried carrots or add carrots to a healthy stir-fry.
Telegraph cucumbers
Telegraph cucumbers are great value this week.
Cherry tomatoes
Plump and tasty cherry tomatoes are top value
LImes
Its fabulous time to enjoy fresh limes. Australian grown limes are plentiful, juicy and tangy
Why not try...
Finger limes
Bursting with freshness finger limes bring a zingy citrus flavour and a delightfully crisp texture to a dish. They work well in sweet and savoury dishes adding a zesty vibrancy to crustaceans, oysters, scallops, smoked eel, crème fraiche, yoghurt, vodka, gin, beer, sparkling wine, avocado, cucumber, asparagus, melons, papaya, stone fruit, mango, custard. In season for a short time.
Why not try...
Rockmelon
Riverina rockmelons are extra flavoursome. When selecting a rockmelon choice one with a pleasant aroma and feels heavy for its size. Once cut, store melons covered in the refrigerator
Why not try...
Grapes
Naturally sweet Sultana grapes are a tasty treat. Golden in colour and round in shape. If you fancy red/pink-skinned grapes look for crunch and flavoursome Ralli and Crimson seedless grapes are worth trying.
Why not try...
Kiwiberries
Kiwiberries are the size of a large grape, green in colour and fuzz-free. When cut open, they look much like regular kiwifruit with emerald green colour and small black seeds arranged in a typical pattern. Their flavour is similar to kiwifruit; perhaps a bit sweeter, although sugar levels can vary.
Brown onions
Brown onions are a thrifty buy. Brown onions are less pungent than white onions and ideal for adding depth of flavour.
Eggplants
Glossy skinned and heavy for their size, eggplants are versatile and delicious
Zucchini
Always a summer favourite; Add grated zucchini to pasta dishes, sauté sliced zucchinis with crushed garlic until tender or enjoy sliced zucchini cooked on the barbecue brushed with rosemary flavoured olive oil
Mushrooms
Versatile mushrooms can be combined with just about anything to produce a tasty, ‘quick & easy’ meal. Firm, mild buttons are excellent in pasta dishes and salads, while full flavoured jumbo flats are scrumptious grilled or barbecued
Why not try...
Mangosteen
If you have ever travelled through South East Asia, you have probably seen or enjoyed the exotically different mangosteen. Its subtle, delicate, sweet-acid taste is refreshingly different and unlike other fruits. Australian grown mangosteens are in season for another 4-5 weeks, so don’t miss out of these delicious fruits.
Plums
With many varieties of late-season plums available, there are no limits to the delicious way to serve plums
Royal gala apples
Royal Gala apples are available from February through to August, they are a medium in size and the skin has a yellow base with red flushes
Bananas
Quality Queensland bananas are great value.
Sweetcorn
Fresh corn on the cob is succulent, naturally sweet and truly sumptuous eating experience. Late summer is the best time to enjoy corn. Delicious microwaved for 2 minutes per cob and served hot with herb butter, or add kernels to a salad to a savoury muffin
Snow peas
Crisp and fast to cook, vibrant-green Victorian grown snow peas are a thrifty buy.
Olives
New-season olives have started to arrive. If you’re into preserving your olives from now until the end of April is the ideal time to cure or salt your olives.
Avocado
Dress up a simple salad, pizza topping or nachos with avocado. Both Hass and large Reed avocados are in good supply.
Peaches
Make the most of peaches and nectarines the quality and value is superb.
Williams Pears
Williams pears are great to slice into salads, poach for breakfast to serve with yoghurt and muesli, add to a cake or crumble.
Figs
Be sure to pick up figs, this week as the quality is excellent. Naturally sweet figs are delightful slice and served with muesli, add them to a salad or enjoy them grilled or baked. Figs team superbly with prosciutto, cream, blue cheeses, raspberries, cream, honey, rocket and nuts.
Sweet persimmon
Sweet persimmons season has started. Sweet persimmon also known as Fuji fruit look like are persimmon however unlike traditional persimmons, they can be eaten hard and crisp. Their attractive tangerine coloured flesh is a tasty addition to a salad or cheese board


Seasonal Recipes - Summer


Fresh fig, orange and walnut cheesecake
This one is for all of you who love sweet desserts but who don't want to feel the weight of it around your middle the next day. With fresh figs on the top it's glorously sweet and perfectly balanced with all the other flavours. I hope you enjoy it.

Chinese Omelette with Asian greens
I originally make and photographed this recipe using baby bok choy but after tasting it with stir fried water spinach, if you can get water spinach I think it's better.

Vegan Spanokopita
One of my favourite meals is a traditional Greek spanokopita. It's not something I make very often however there's no way to substitute the traditional paper fine flaky filo with a wholegrain alternative. The pastry packet says it's suitable for vegans and so, substituting the feta with a creamy cashew alternative, I reckon this recipes makes a pretty healthy vegan alternative to the real thing and it's scrumptious.

Berry Pancakes with maple infused Sheep's yoghurt
Berry pancakes are a real crowd pleaser on weekends, particularly with a sweet creamy yoghurt to serve on the side.

Pineapple Frangipanni Cake
This dessert does take time to prepare but it’s delicious, not too sweet and there’s nothing like it available commercially. You may have to serve it with ice cream (but find a good one) for the diehards who have a sweet tooth, but personally I like it with a sheep’s yoghurt and sliced fresh pineapple.

Wholemeal Pancakes
This recipe is an extract from the Diabetes & Pre-Diabetes Handbook, and provides a suitable breakfast meal for those with pre-diabetes, or anyone looking for a delicious low GI start to the day. Peter Howard's pancakes are so versatile - sweet or savoury. And for breakfast, you can make the choice. Avocado slices with pepper and cottage cheese makes a suitable lunch with salad on the side.

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