The Food Coach

Market Fresh Report Week Ending 21st October

Information courtesy of Sue Dodd, Sydney Markets

Mango
Sweet and juicy mangoes bring a lush tropical taste to your spring diet. Choose firm mangoes with a fresh sweet tropical fragrance. Fruit should be golden rather than green. Ripen mangoes at room temperature until the fruit yields to gentle pressure around the stem.
Blueberries
Make the most of plump, antioxidant rich blueberries while they’re in season.
Watermelon
There are good supplies of refreshing, sweet eating watermelon available again this week.
Apples
More than just a healthy snack food, crunchy apples add a delightful texture and sweetness to a salad or coleslaw. Select from Pink Lady, Fuji, Royal Gala, Braeburn and Granny Smith apples.
Pineapple
Pineapples are picked ripe and ready to eat. Skin colour or ‘pulling a leaf’ does not indicate ripeness or flavour. A good-eating pineapple will have a tropical sweet aroma. It’s best eaten within 2―3 days of purchase.
Rhubarb
Ruby red rhubarb is a thrifty buy. Stew sliced rhubarb stems in a little sugar or honey to sweeten.
Strawberries
Sweet strawberries are in abundance. Slice and serve strawberries on your favourite breakfast cereal with yoghurt, toss into fruit salad, make a healthy smoothie or use them for desserts
Papaya
Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit. Whole papaya continues to ripen after harvesting. Leave on a bench for a few days at room temperature to fully ripen. It’s ready to eat when the fruit loses its greenish tinge and yields to gentle pressure around the stem (a bit like an avocado). Once cut, cover with plastic wrap and store in the fridge.
Avocado
Good quality avocados are coming from the Glasshouse Mountains in Queensland, Peats Ridge and North Coast of NSW.
Eggplant
Versatile eggplant is a good value. They are like a sponges absorbing all the flavours and imparting a soft creamy texture.
Asparagus
Spring is peak season for Australian-grown asparagus. Easy to prepare, fresh asparagus is no fuss; nutritious vegetable is a bargain this week.
Asian greens
Asian leafy greens are super good value. However recent weather conditions have reduced a bunches shelf life so use 1-2 days after purchasing for maximum quality.
Celery
Celery adds crunch and flavour to a great range of salads and stir-fries, and its juicy flesh teams well with creamy dips. Choose crisp pale green celery with fresh looking leaves.
Kumera
Like other orange coloured vegetables, kumara (orange sweet potato) is rich in a range of carotenoids, including beta carotene, which the body converts to vitamin A. Delicious roasted slices or whole or served mashed this veggie adds colour and nutrition to the plate
Iceberg Lettuce
Crunchy and mild-flavoured Iceberg lettuce is a bargain
Broccolini
A cross between broccoli and choy Sum (Chinese broccoli), broccolini this vibrant green veggie is packed with beta carotene as well as vitamins C, A and E. There’s no wastage because both the stem and small florets are edible.
Fennel
With its delicious aniseed flavour and crisp texture, fennel adds vibrancy to spring salads. It has virtually no fat and few kilojoules, and refreshing raw or cooked
Lebanese cucumber
With high water content, crunchy Lebanese cucumbers are cool on the kilojoule count with only 40kJ per 100g! Choose firm, dark green Lebanese cucumbers. Refrigerate in a bag in the crisper section. Simply wash in cold water, pat dry then slice or chop as required.
Mango
Blueberries
Watermelon
Apples
Pineapple
Rhubarb
Strawberries
Papaya
Avocado
Eggplant
Asparagus
Asian greens
Celery
Kumera
Iceberg Lettuce
Broccolini
Fennel
Lebanese cucumber


Seasonal Recipes - Spring


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.

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

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.

Lamb Souvlaki with zucchini pasta and babaganoush
This recipe from the The Greengrocer’s Diet uses zucchini spirals. It adds colour and vibrancy to a delicious meal and reduces the total kJ intake which is important in Spring when we're trying to get our body's "("summer read)

Banana, Spinach, Mango, Coconut Water Smoothie
Here's a quick delicious healthy breakfast drink to make when you're in a hurry and have to race out the door quickly.

Red cabbage, Ginger and Arame Kraut
This recipe and image from the book Ferment by Holly Davis (Murdoch Books RRP $45). A variation on traditional sauerkraut (a simple ferment made with white or red cabbage, salt and perhaps a spice such as caraway), this vibrant ferment is perfect paired with rich foods, helping to cut through the fat and balancing strong flavours – it’s my go-to with an eggy breakfast. Adding mineral-rich sea vegetables such as arame to ferments boosts the nutrient profile, while the ginger provides a lively kick.