Market Fresh Report Week Ending 25th August

Information courtesy of Sue Dodd Sydney markets

Fennel
The delicate aniseed flavour and crunchy texture of fennel complement fish, chicken, lamb, pears and citrus. For a quick entrée or salad, combine shredded fennel with shaved parmesan, crisp slices of pear and watercress.
Butter beans
Golden buttered beans are a seasonally thrifty buy this week
Asparagus
Early supplies of Australian grown asparagus are now available at your local greengrocer
Zucchini
Zucchini may be mild tasting however its extremely versatile and suitable for combining with a myriad of flavours to creating scrumptious meals. Pick up a kilo of zucchini this week and whip up a delicious zucchini based meal this week
Avocado
Avocados contain 14 vitamins and minerals including vitamins B1, B2, B3, C and E and despite their creamy texture, avocados provide valuable fibre.
Why not try...
Rockmelon
Sweet eating and aromatic small, North Territory rockmelons are a thrifty buy.
Carrots
Stock up on the pantry basics. Carrots are economical and extremely versatile.
Artichokes
Make the most of locally grown artichokes
Raddichio
With its reddish maroon coloured leaves, radicchio looks like lettuce however it is a member of the chicory family. Its mildly bitter taste is delicious enjoyed in salads but heads for radicchio can also be cut into wedges and lightly sautéed and served with grated cheese.
Silverbeet
Look after your eyes and enjoy spinach and silverbeet. Both contain lutein also known as the eye vitamin. Its role as an antioxidant is to protect the lens and retina from the absorption of harmful blue - UV light and to mop up free radicals produced through oxidative stress in the eye area.
Strawberries
The sweet memorable fragrances of fresh strawberries are at their best at this time of year, so while strawberries are in peak supply its time to sniff out a bargain.
Blueberries
Supplies of large, antioxidant-rich blueberries from Caboolture and Coffs Harbour are delicious eating.
Onions
Did you know brown onions are the most widely used vegetable in the world?
Asian Greens
Toss a few bunches of Asian leafy greens into a steamer this week, they are good at value, quick to cook and nutritious. Choose from Bok choy, pak choy, choy sum and gai lum
Cauliflower
Premium quality large snow-white cauliflowers are a bargain. Cut a head of cauliflower into large slices (to make cauliflower steaks) Pan fry or roast until tender.
Ginger
Ginger is a choice buy this week. Storing ginger correctly optimise the natural juiciness, flavour and crispness of fresh ginger. Place freshly-scrubbed and dried unpeeled ginger into airtight jars,cover with Shaoxing rice wine or dry sherry.
Why not try...
Sumo mandarins
Kon Fruit also sold as Sumo are large mandarins, resemble a large tangelo in shape, with a thick, wrinkly rind this fruit is easy to peel, seedless and ultra-flavoursome and juicy
Lemons
Make the most of late winter lemons. Juice and lemon zest add flavour to marinades, cakes, steamed puddings or make your own preserved lemon. Select lemons that feel heavy for their size, this indicates good juice content.


Seasonal Recipes - Winter


Kohlrabi and kale slaw
This fresh and simple salad tastes great with tuna or grilled chicken. It's ideal to make in advance as the kohlrabi holds it's texture unlike most other salad ingredients. Substitute plum vinegar with a pinch of salt of you can't source it from a local health food store.

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.

Slow roasted chicken and fennel
This is one of the most popular recipes in the winter section of The Greengrocer’s Diet, and a wonderful introduction to fennel if you've never tried it before. n

Vegie spaghetti with pesto chicken
If you've never tried vegetable spaghetti you really should. it's the sort of food kids will love because once cooked, the flesh comes apart like strands of spaghetti. Like most squash, they're quite bland to taste and lend themselves perfectly to flavoursome sauces like pesto.

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.

Spinach Pie
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.

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