The Food Coach

Market Fresh Report Week Ending 20th January

Information courtesy of Sue Dodd, Sydney Markets

Lime
Vibrant, refreshing Australian grown limes have a unique tangy citrus taste and are top value. To obtain the maximum amount of juice from a lime, warm the fruit in the microwave for 30 seconds or roll firmly on the kitchen bench then juice.
Grapes
Aussie grape season is in full swing so grab a large juicy bunch or a kilo bag to enjoy as a snack or for a burst of sweet add grapes to salads. Select from White, red and black seedless.
Apricots
Snap up the last of the sumptuous Tasmanian grown apricots.
Blueberries
Irresistible and antioxidant rich blueberries plentiful and retailing at your local greengrocer.
Cherries
Snap up sweet eating, plump and flavoursome late season cherries. Most cherries are now coming from Tasmania.
Melons
It is a fabulous time to enjoy melons? Try the Piel de Sapo melon. This oval shaped melon originated in Spain and has a juicy pale yellowish green, dense flesh and are distinguishable by their extra thick and ridged mottled green and yellow rind.
Why not try...
Lychee
For a sweet summer sensation pick up a bag of new season lychees. Theyíre easy to peel and are best value at this time of the year.
Nectarines
Smooth to hold and packed with juicy summer goodness nectarines brighten up your fruit bowl and add a tangy taste to salads and simply desserts. Both yellow and white flesh fruit is plentiful.
Plums
Golden or red fleshed tangy plums are in season from December to early May. Give plums the ultimate summer treatment, cook them on the barbecue or toss wedges or slices through salads.
Cucumber
Kids and adults alike love the refreshing crunch of cucumbers. Lebanese cucumbers are so easy to prepare.
Iceberg lettuce
Delicious and nutritious summer salads are vibrant and healthy. Versatile Iceberg lettuce can be cut into chunk wedges for chicken salad, shredded for burger fillings or use the large crisp leaves as cups for fillings.
Zucchini
Zucchiniís are a breeze to prepare. No need to peel, simply slice, dice or grate. Their mild flavour makes them a hit with the kids and they are delicious barbecued.
Roma tomatoes
Itís long been a tradition in Italian families to gather once a year to make and bottle fresh tomato sauce. Tomato or Passata Day general takes place late January to early March. This week the first harvests of plump ripe roma tomatoes, from Victoria in 18 kilo boxes, are ready to cater to this time-honoured tradition.
Eggplant
Eggplants are at their best value from late summer to early autumn as Sydney growers are harvest quality crops. Select smooth eggplant with firm, satin-like, glossy skin, which feel heavy for their size.
Snake beans
Versatile and tasty snake beans are in season. Sold in bunches, snake beans are about 30cm in length and have a delicate flavour.
Sweetcorn
From late summer to early autumn, locally grown sweetcorn shines for quality and freshness. Add corn to salads, salsas, fritters, pasta dishes, meat patties and rices dishes for colour and sweetness.
Lime
Grapes
Apricots
Blueberries
Bananas
Cherries
Melons
Lychee
Nectarines
Plums
Cucumber
Iceberg lettuce
Zucchini
Roma tomatoes
Eggplant
Snake beans
Sweetcorn


Seasonal Recipes - Summer


Almond Milk
A lovely alternative to cow's milk, almond milk is easily made and substituted for regular milk in many recipes. It doesn't contain calcium so make sure to get your intake from other sources in your diet.

Agar Agar Fruit Jelly
An natural alternative to sugar-laden commercial jelly, this recipe uses agar-agar as a natural setting agent. Get kids to help out in the kitchen (while supervised, of course) and they'll enjoy eating their colourful fruit creations. Some good fruit choices are mango, strawberries, blueberries or kiwifruit. Use just one type of fruit per recipe so the colours don't mix.

Christmas Mince Pies
Traditional fruit mince pies made with suet and sugar and eaten each day in the lead up to Christmas are guaranteed to pack on the kilos. Here we use dried fruit, peel with a delicious flax seed pastry for a fresh tasting, lighter pie that still feels like Christmas.

Christmas Cake
Itís been a challenge of mine to come up with a healthier Christmas cake. No Christmas is complete without one. Here we maintain the traditional brandy but substitute sugar for apple concentrate, butter for a small amount of oil, and use spelt flour for its reduced gluten content.

Christmas Pears
There are a few steps to this little festive dish but it's worth the effort to have all the different textures and tastes. I rarely cook with alcohol and when I do I prefer wine to brandy. The result is lighter tasting and fresher for our climate. This is my take on a traditional Christmas pudding with flour and brandy.

Italian Summer Pudding
This fresh tasting and beautiful summer pudding is delicious and relatively guilt free provided you donít eat too much of it! Outside of Christmas you can use brioche. Make this pudding in a large glass bowl, individual glass bowls, or for an impressive voila, on individual serving plates, set inside metal rings that are removed just before serving.