The Food Coach

Market Fresh Report Week Ending 18th November

Information courtesy of Sue Dodd, Sydney Markets

Peaches
Fragrant and juicy peach or nectarine are irresistible? Yellow and white flesh varieties from the North Coast of NSW, Peats Ridge (Hawkesbury area), South Australia and Victoria are now available
Bananas
Bananas are an all-time favourite. When banana's start to develop a brown freckled appearance on the dulling yellow skin, this indicates that they are at prime ripeness and all the starch content has changed to sugar, so they are at their sweetest.
Mango
Luscious tropical flavoured mangoes are a seasonal treat. Select from Kensington Pride, Calypso and R2E2. Allow firm mangoes to ripen at room temperature until flesh yields to gentle pressure around the stem. Mangoes are coming from Katherine and the Burdekin, fruit is excellent quality.
Apricots
Golden, velvety skinned apricots are in season and available at your local greengrocer. Select plump apricots with a fragrant aroma and no sign of greening around the stem.
Melons
Melons flourish in the warmer weather and there's a wide variety to choose from including Mini Lee, rock melon,honeydew, iel de sapo melons and seedless watermelon
Why not try...
Berries
Check out berries this week. Choose from sweet Victorian strawberries, blueberries, blackberries and raspberries.
Cherries
One of the delights of late spring and summer is without a doubt Australian grown cherries. Adored for their luscious texture, sweet-tangy flavour, not to mention their glamorous glossy looks cherries can be firm or soft fleshed and vary in sweetness, depending on which variety. Early cherry varieties tend to be the softer eating delicately flavoured.
Green beans
Fresh green beans are a thrifty buy this week. Machine harvested beans are coming in from Gatton.
Kale
Antioxidant rich kale is a tasty and thrifty buy. Sauté chopped kale in olive oil and chopped garlic and serve as a side dish or add to your favourite juice to kick start your day with 100% of your daily requirements of vitamins A, C & K.
Cucumber
Tender, juicy and full of flavour Lebanese cucumbers are a choice buy
Mushrooms
Add button mushrooms to your shopping list. Slice and add to a pasta dish or stir-fry. Alternatively tread on to a bamboo skewer, marinate and barbecue
Asian greens
Asian leafy greens – such as bok choy, choy sum and gai lum are quick to cook, versatile and super nutritious.
Beetroot
Ruby red coloured beetroot is sweet, nutty favoured and great value. Use beetroot raw in a salad, finely julienned, it is delicious juiced and teamed with orange and ginger or roast until tender and toss with feta cheese.
Zucchini
Versatile zucchinis are a choice buy. Try slicing them in half lengthwise, score, then brush with a little olive oil and place on the barbecue or grill plate, cook turning once until tender.
Asparagus
For value, taste and easy of cooking fresh asparagus is a winner, its delicate nutty flavour can be enjoyed raw or cooked, hot or cold.
Sugar Snap Peas
Crisp and vibrant, green sugar snap peas are a choice buy. Cooked quickly they maintain their stunning colour and certainly liven up a stir-fry, salad or curry.
Peaches
Bananas
Mango
Apricots
Melons
Berries
Cherries
Green beans
Kale
Cucumber
Mushrooms
Asian greens
Beetroot
Zucchini
Asparagus
Sugar Snap Peas


Seasonal Recipes - Spring


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.

Fennel, Chilli, Garlic & Pumpkin Pasta
The chilli & garlic in this pasta dish provide a lovely warming quality for the cooler nights of autumn and winter however this recipe also tastes nice cold during Summer and Spring. If you like spice simply add more chilli...The most important thing to remember?....Always use good quality pasta and parmesan!

Pineapple Ricotta Cream Crunch
Here’s a healthy alternative to a fruit cheesecake without the sugar and butter sugar biscuit base. It’s also extremely quick and easy to make. If you’re having guests around it can be prepared in advance adding the coconut chips at the last minute to retain their crunch.

Berry and beetroot (beet) ice-cream/sorbet
This is a very deep reddish-purplish ice-cream/sorbet and melts in the mouth with a delicious berry flavour. It is super-simple to make and apart from being delicious it’s also impressive in terms of nutrient density. You can use popsicle moulds to freeze individual portions, or simply freeze in a glass loaf tin. Recipe Courtesy of Exisle Publishing from the book Feed Your Brain: The Cookbook by Delia McCabe

Apple, Chinese cabbage and mint salad
This is a wonderfully fresh, crunchy salad. The apples and mint combine beautifully to produce an attractive start to a meal, as well as providing loads of enzymes and antioxidants. Serve with the coriander (cilantro) and pine nut mayonnaise. Recipe courtesy of Exisle Publishing from Feed Your Brain: The Cookbook by Delia McCabe.

Asparagus egg and nasturtium salad
If it's lutein you're after, this is the salad for you - it's loaded in it and it's pretty delicious as well.