Marketfresh Report Week Ending 26th September

information courtesy of Sue Dodd - Sydney Markets

Mango
If you havenít done so this season, now is the time to sink your teeth into a juicy, tropical tasting North Territory mango. Sweet eating Kensington Pride mangoes are dropping in price.
Pineapple
Pop a sweet and juicy pineapple in the trolley this week. Choose firm fruit which feels heavy for its size. Pulling a leaf from the top is not a good indication of ripeness or flavour. Pineapples do not ripen after harvesting; a perfumed aroma indicates a good flavour
Blood Oranges
Blood oranges with their rich raspberry-red succulent flesh and sweet flavour
Asparagus
Fresh, luscious Victorian asparagus is top value and premium quality right now. Thick or thin spears are equally as tender, but it makes sense to buy the same thickness as they take the same time to cook
Green beans
Tasty green beans are a choice buy this week. Machine harvested beans are the thriftiest option but need to be used within a few days or purchasing, while hand-picked beans are more expensive they generally last longer, when stored in the refrigerator.
Broad Beans
In season for a short time, delicious broad beans are a source of protein and iron, making them especially valuable for those who choose a vegetarian diet. Broad beans have a delicious nutty flavour and are a tasty addition to salad, lentil or rice dishes.
Onions
Barbecue season is here, so itís time to get outside and enjoy the sunshine. No barbecue is complete without the aromatic onions caramelising on the barbecue, so add a kilo or two of brown onions to your shopping list this week
Strawberries
Flavoursome Queensland and now Western Australian strawberries are available at your local greengrocer.
Blueberries
Start your day with antioxidant-rich blueberries. Youíll find plump, sweet blueberries are well priced this week.
Avocados
Itís been a bumper season for Hass avocados, and they are still super good value
Broccolini
Broccolini is a thrifty buy this week. Add to pasta dishes, stir-fries or serve as a side veggie. Both Broccoli and Broccolini are good for your immune system and support heart and circulation health.
Carrots
Revitalise your system with a glass of refreshing, nutritious carrot juice. Add a little ginger for extra zing. Versatile carrots are a thrifty buy
Artichokes
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
Bananas
Naturally sweet bananas are a storehouse of carbohydrates, vitamins and fibre
Papaya
Bursting with vitamin C papaya is a delicious tropical fruit. Use in smoothies and fruit salads or drizzle with lemon or lime juice and yoghurt for breakfast. When ripe and ready to eat, the skin turns a golden yellow, and the fruit will yield to gentle pressure around the stem.
Bok Choy
Crisp young and tender baby bok choy is a top buy. , select bunches with crisp pale-cream stems and fresh-looking green leaves. For an easy family, dinner steam bok choy or toss into a hot wok and cook until just tender.
English spinach
Versatile and mild-tasting English spinach is delightful eaten cooked or raw and this week is a bargain.
Zucchinis
Be sure to snap up zucchinis. For something different, slice and marinate in soy sauce and grill at your next barbecue. Zucchinis can also be added to a stir fry, grated and baked in a cake or added to a frittata.
Potatoes
Small, new potatoes (also known as cocktail potatoes) have a shiny cream skin colour and moist white flesh. Boiled potatoes with aromatic fresh mint or tossed in herb butter


Seasonal Recipes - Spring


Leek and Celery soup with crunchy croutons
Simple, cheap, and tasty. The croutons turn it from being slightly boring unless it's served with something on the side. And they are especially good to make when the bread is turning a bit stale.

Japanese miso and tofu soup
This is one of my favourite soups to make. It's super-easy and you just feel like it's doing you good with each spoonful. To maintain the probiotic properties of the miso, bring it to a boil slowly and turn the heat off within 2 minutes of boiling

Gluten Free Orange and Almond Cake
I found this recipe on SBS food and immediately made it a bit healthier by cutting down on the amount of sugar it contains. It's super-moist and rich so you don't need a big piece to feel satisfied.

Szechuan and turmeric kimchi
This is a recipe I created after repeatedly spending over 10 dollars for a small jar of a delicious commercial brand. It costs the same t0 make almost almost five times the amount and the process is ridiculously easy. The longer you leave it the nicer it gets.

Mackerel and Broad Bean salad with Rocket dressing
Hooray, itís broad bean season again. Seize the moment. Hereís the perfect lunch to serve on a warm spring day. Accompanied with a small basket of warmed sourdough wholegrain rolls, your guests will leave satisfied and sated for the remainder of the day.

Pea soup
Split green peas are cheap to buy and have an extremely low GI of 22. Cook them up in stock with a few veggies and spices and you have a very hearty, energy boosting soup the whole family can enjoy. Pea soup is usually cooked in with a ham bone but this can make the soup too salty. Using smoked paprika helps to replicate the flavour without diminishing the health value. Make sure to use a fresh vegetable stock, homemade or from the deli. Packet stocks are usually full of unnecessary preservatives and artificial flavours.

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