Marketfresh Report - Week Ending November 17th

Information Courtesy of Sue Dodd, Sydney Markets

Mango
Irresistible mangoes from the Northern Territory are sweet and tangy. Slice mangoes into salads, make easy desserts or enjoy them as a healthy snack. Select from Kensington Pride, R2E2 and Calypso. Allow firm mangoes to ripen at room temperature until the flesh yields to gentle pressure around the stem.
Berries
There are good supplies of sweet-eating berries. Choose from fragrant strawberries, blueberries, blackberries, and low sugar, high fibre, raspberries.
Papaya
Papaya is a delicious Australian-grown tropical fruit bursting with vitamin C. Once picked, papaya's flesh continues to ripen. Leave for a few days at room temperature to allow the skin to lose its greenish tinge. Ripe fruit has a golden yellow skin and will yield to gentle pressure around the stem. Once cut, cover with plastic wrap and refrigerate. It’s best eaten within 2 days.
Zucchini
Zucchinis are a good buy this week. For a different salad, pan-fry slices of zucchini and marinate in olive oil and lemon juice, then cool. Toss through roasted red capsicum, asparagus, rocket, and crumbled feta cheese.
Cucumber
Tender, juicy and flavoured, Lebanese cucumbers are a top buy. Look for firm cucumbers and store them in the refrigerator away from apples to maximise the storage time. Combine diced cucumber with ripe tomatoes, olives, thinly sliced onion and feta cheese to make a traditional Greek salad.
Green beans
For value, taste, and versatility, fresh green beans are a winner; their crisp texture and mild flavour make them perfect for a range of dishes. Look for bright green, firm beans with smooth skin. Choose even-sized beans to ensure they cook evenly, whether steamed, stir-fried, or enjoyed in salads.
Kale
Packed with nutrients and flavour, fresh kale is a fantastic value buy this week. Its earthy taste and hearty texture make it perfect for smoothies, salads, or add to a pasta Sauté kale with garlic and mix into pasta with a sprinkle of Parmesan for an easy, nutritious meal.
Strawberries
Premium strawberries with a good shelf-life are available. For cooking or pureeing, opt for the budget-friendly punnets.
Nectarines
Supplies of new-season nectarines and peaches are increasing, and the fruit gets better tasting and larger each week. Several varieties are available, varying in colour, flavour, and flesh texture. Both white- and yellow-fleshed peaches and nectarines are now available.
Apricot
Fresh, ripe, golden-fleshed apricots are juicy and taste sweet and tart. If unripe, place apricots in a paper bag at room temperature for one to two days. Fully ripe apricots should be used or eaten immediately.
Asparagus
Fresh asparagus is a winner for value, taste, and versatility; its delicate nutty flavour can be enjoyed raw or cooked. It's a top buy this week. Buy crisp asparagus spears with tightly closed tips. Choose bunches with even-sized spears that require the same cooking time.
Eggplant
Vibrant eggplant is so versatile. It can be barbecued, roasted, grilled, steamed, or fried, and its soft, spongy texture is prized for its ability to absorb flavours. Eggplant is delicious, teamed with Asian or Mediterranean flavours
Snow peas
Crisp and vibrant green snow peas are a choice buy. Cooked quickly, they maintain their stunning colour and liven up a stir-fry or salad.
Broccoli
Broccoli is nutritious and easy to cook. Enjoy it raw, blanched, or added to pasta or stir-fries for a nutritious boost.
Peaches
Bright and aromatic peaches and nectarines are a seasonal highlight. Choose fruit that’s richly coloured and fragrant for the best flavour. Ripen at room temperature for optimal sweetness, then enjoy fresh.
Cherries
The Australian cherry season is here, running from November to February. These antioxidant-rich, scarlet gems bring sweetness to meals and snacks, adding flavour to sweet and savoury dishes. Don't wait a moment longer! Embrace the Australian cherry season.
Tomatoes
Add quality salad tomatoes to your weekly shopping list. Store tomatoes at room temperature to ripen them to a rich red colour for maximum flavour. Serve them warm in delicious Greek-style stuffed tomatoes or toss them into a salad Niçoise.
Green cabbage
Fresh green cabbage is a must-buy for value, crunch, and versatility; its mild, slightly peppery flavour shines in raw and cooked dishes. It's an affordable way to add bulk and nutrition to your meals. Look for firm, heavy heads with crisp, tightly packed leaves.
Capsicums
Red capsicums are a must-have for colour, crunch, and sweetness. They’re perfect for adding a vibrant boost to any meal. Choose firm, glossy capsicums for the freshest flavour.
Mushrooms
Jumbo flat mushrooms are perfect for barbecuing and nutritionally rich in B vitamins and vitamin D. Brush with olive oil, add a sprinkle of garlic or chilli, and cook until juicy for a hearty meat alternative.


Seasonal Recipes - Spring


Grilled chicken with broad bean, avocado and olive salad
This delicious spring recipe from The Greengrocer’s Diet (published by Pan Macmillan RRP $39.99)is a sneak preview of the fresh tasting meals you can look forward to eating in spring. Those of you who need to lose a few kg's before the warmer weather kicks in, may want to buy a copy of this excellent book from your local greengrocer, book store or on line.

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.

Crispy Skin Salmon Fillets with Bean Mash and Mango Salsa
When you use fresh herbs and seasonal produce there’s no need to bombard a dish with fat and salt for flavour. Unless of course it’s good fat. This is a recipe that is packed full of flavour and contains essential Omega 3 fats. It’s a beautiful dish to look at, it tastes delicious and it’s very easy to make.

Smoked trout with vegetable spaghetti
This, from the spring section of The Greengrocer’s Diet book, is a simple low-energy meal that is perfect for people trying to lose weight. Smoked trout is packed with flavour which you really need when serving a vegetable like this.

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

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