Market Fresh Report Week Ending 8th December

information courtesy of Sue Dodd - Sydney Markets

Apricots
Select plump, golden-orange coloured apricots. Enjoy them as a healthy snack or try them baked, grilled, sautéed or stewed in the microwave. Apricots supply fibre, the antioxidants, iron, vitamin C and B group vitamin
Cherries
Flavoursome new season cherries are filling our stores. Make the most of them while they are season.
Lychee
Ultra-juicy and tropical tasting lychees are now in season. Grown in the tropical North lychee prices variety with variety and seed size.
Mushrooms
A barbecue is not complete without mushrooms. Flats (large open mushrooms) have a rich intense flavour and meaty texture.
Sweetcorn
Irresistible sweetcorn is a family favourite. Enjoy is on the cob with a dab of butter or remove kernels and add to salads or fritters.
Kumera
Kumara or orange sweet potatoes are excellent value. For maximum quality, use within 3-5 days for purchasing. Sweet potatoes are low GI and delicious baked, fried, boiled, steamed and can be instead of potato in most recipes.
Mangoes
Luscious, fragrant and sweet Aussie mango season is in full spring. Queensland mangoes and Northern Territory fruit are both available. This is a great week to enjoy Kensington Pride, R2E2 and calypso varieties.
Grapes
Delicious sweet eating grapes are a fabulous snack fruit. Take grapes to the next level by roasting grapes and add them to a salad or serve with a soft-cheese.
Green beans
Machine harvested green beans are a crowd pleaseer with any meal.
Asparagus
Be sure to pick up a few bunches of fresh asparagus. Asparagus is delicious served with eggs for breakfast, add spears to a salad for lunch or serve steamed for dinner.
Watercress
Grab a bunch of watercress this week. Watercress is delicious stir-fried with garlic and fresh asparagus. Add springs to a roast beef and mustard sandwich or add to a salad with avocado and ripe truss tomatoes.
Zucchini
Zucchinis are a bargain this week. Choose plump zucchini with glossy, unblemished skin. They’re best used within a few days. Delicate zucchini flowers are a seasonal treat.
Peaches
Greengrocers are filling with highly fragrant peaches and nectarines that are sure to delight your senses.
Berries
Fresh berries make the ultimate simple summer dessert. You will now find, boysenberries, raspberries and red currants at your local greengrocer, as well as North Coast blueberries and delicious Victorian strawberries.
Shallots
Pick up a large bunch of green onions, also sold as shallots this week.
Carrots
Versatile carrots are a thrifty buy and add vibrancy, texture and colour to summer salads
Truss tomatoes
Summer is the season for tomatoes. Choose from full-flavoured truss cherry tomatoes or large Truss tomatoes.
Coriander
The distinct aroma and flavour of coriander is synonymous with Asian cookery. The leaves, stalk and roots of this herb can be used in curries, seafood and vegetable dishes.


Seasonal Recipes - Summer


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.

Vietnamese Eggplant
This dish was modified by the Vietnamese after they realised the deep fried version was not so healthy. I’ve modified it further by using a sodium reduced tomato puree instead of a Vietnamese tomato sauce. Serve it as a side dish with grilled fish or chicken and green veggies.

Chilli Con Pavo
Chilli con pavo is similar to chilli con carne except instead of minced beef you use turkey. It’s a light spicy dish which when served with a cauliflower rice is low in fat and carbohydrate, high in fibre and an extremely good source of protein. Turkey mince is such a healthy choice of protein. It’s extremely low in fat and contains immune-supportive nutrients such as selenium and mineral zinc.

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