Market fresh Report - Week Ending June 22nd

The Food Coach

Oranges
Navel oranges are sweet, juicy, and at their seasonal best. Grown in Mildura, they’re perfect for juicing or slicing into salads. Packed with vitamin C, they’re a natural way to help support your immune system in the cooler months.
Lemons
Lemons are endlessly useful—great for dressings, marinades, teas or to add a little lift to roasted vegetables. They’re also rich in antioxidants and can aid digestion.
Kiwi fruit
Rich in vitamin C; gold variety is sweeter, both great for snacking or adding to yogurt.
Kale
Kale is another standout this week. Roast it into crispy chips, add it to soups, or massage it with lemon juice for a salad. It’s one of the most nutrient-dense greens around, with loads of antioxidants and fibre.
Pumpkin
Whether butternut, Jap or Queensland blue—pumpkins are rich in colour, naturally sweet and full of beta-carotene. Roast them for salads, mash them for shepherd’s pie, or blitz into a smooth soup.
Potatoes
Potatoes are a winter staple. Roast them crisp, mash them creamy, or bake them whole and load with toppings. They’re a good source of energy and potassium, and a great base for hearty winter meals
Pears
are buttery and delicious, whether poached, baked into a tart, or eaten raw. They’re another great source of fibre and pair beautifully with warming spices like cinnamon and cloves.Choose from beurre bosc, Josephine or Packham.
Strawberries
Strawberries and raspberries from Queensland are sweet, vibrant and perfect for breakfast, baking, or snacking. Add them to porridge, blend into smoothies or enjoy them with a dollop of yoghurt for a light dessert.for snacks or dessert toppings
Avocado
Hass avocados are back in good supply and tasting rich and creamy. They’re fantastic spread on toast, tossed through salads, or mashed into a dip. Full of heart-healthy fats, they also help you stay fuller for longer.
Cabbage
Cabbage is incredibly versatile—braise it slowly, shred it into slaws, or stir-fry with garlic and sesame oil. It stores well and adds crunch, sweetness, and nutrition to almost any dish.
Silverbeet
Silverbeet is thriving at the moment. It’s a leafy green that cooks down beautifully and works well in stir-fries, pies or alongside eggs. High in iron, magnesium and vitamin K, it’s a wonderful winter green to keep on hand.
Brown onions
Brown onions are typically harvested from December through July, making June an ideal time to purchase them. They are known for their strong flavor, which mellows and sweetens when cooked, making them perfect for a variety of dishes such as soups, stews, and casseroles.
Why not try...
Mandarins
Mandarins, Cara Cara oranges, and grapefruit are also tasting fantastic. These citrus fruits add a bright burst of flavour to your day and work beautifully in both sweet and savoury dishes.
Apples
Apples are crisp, refreshing and ideal for winter baking or simply sliced with a handful of nuts for a quick snack. Their fibre content makes them great for gut health and satiety.
Why not try...
Cavolo Nero
Cavolo nero, or Tuscan kale, is perfect for hearty soups and stews. It has a slightly earthy flavour and is packed with vitamins A and C. Try it in a minestrone or simply sautéed with olive oil and garlic.
Brussels sprouts
Now in season – roast until caramelised or shred finely for a hearty winter slaw.
Sweet potato
Sweet potatoes are naturally sweet and full of fibre and vitamin A. Roast them with spices, slice them into wedges, or stuff them with beans and greens for a filling vegetarian meal.


Seasonal Recipes - Winter


Baked turkey with fennel, asparagus and pine nuts
Here we combine the comfort factor of turkey, full flavoured parmesan (to taste through the sinuses) and pine nuts as the main source of zinc.

Mango, lime and toasted sesame filo cups
These are fun, yum and relatively low in energy. I tested them for the first time with a bunch of friends over for dinner and the general consensus was a big thumbs up. I also tested my blood sugar levels after eating them and they stayed well within a health range. ( note - everyone's blood glucose response is different ) The recipe makes 12 ( 2 per serve) I served them with the choice of coconut yoghurt or coconut ice-cream.

Spanakopita
This is a real favourite and incredibly easy to make. Don't be put off by the filo pastry. The real trick is allow it to reach room temperature and work fast. I use a pastry brush to brush the sheets lightly with oil. Thanks to Costa Georgiadis for passing this recipe of him mother's on.

Warm winter lentil and Romanesco salad
Serve it warm and a salad becomes appealing in winter. Especially when it's as nourishing and delicious as this one. If you haven't tried Romanesco you are in for a treat. Save time and roast the whole head, and use half to make this salad and the other half as a vegetable side dish. Once tasted, I promise you'll be hooked!

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.

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