The Food Coach

Market Fresh Report 27th - 5th March

Information courtesy of Sue Dodd, Sydney Markets

Pears
New season Williams pears from Shepparton in Victoria are sweet, juicy and flavoursome
Rockmelons
Riverina rockmelons and honey melons are extra flavoursome. When selecting a rockmelon choice one with a pleasant aroma and feels heavy for its size. Once cut, store melons covered in the refrigerator
Why not try...
Apples
Apple harvesting is underway across the country. New season varieties fresh off the orchards include Royal Gala, Fuji, Jonathon and Granny Smith. Storing apples in the crisper section of the refrigerator maintains their crunchy texture.
Grapes
Premium quality table grapes are plentiful this week. Select from Black Muscat, natural Sultana, Thompson seedless, Maroon seedless and Crimson seedless. There is also a new variety called Cotton Candy worth a taste test.
Why not try...
Avocado
New season Australian grown Sheppard avocados are the best eating avocado at this time of year. This pear shaped avocado with a smooth green skin, has a butter flavour and does not brown (oxidise) once cut.
Plums
Donít miss out on flavoursome plums, bursting with colour and flavour. Autumn Giant, Angelino, Sugar plums, Tegan Blue and October Sun are all in season.
Figs
Fresh figs are a luscious treat. In fact figs are 55% natural sugar, the highest sugar content of any common fruit. Figs also share a trait with pineapple and papaya leaves: they contain an enzyme that digest proteins and can therefore be used to tenderize meats
Oranges
Australia grown Valencia oranges are sweet and juicy. You will notice that the skin on the Valencia orange at this time of year has a green tinge; this simply means the fruit is sun ripened and extra sweet
Nectarine
Snap up late season peaches and nectarines. Perfect for a juicy snack or enjoy them roast or poach for a fruity dessert. Most varieties are now clingstone.
Mushrooms
If you are looking for an ingredient that is rich in flavour, super healthy and very easy to prepare then you canít go pass mushrooms. They cook in minutes and add loads of umami flavour to stir-fries, casseroles and pizza toppings. Mushrooms are the only ingredient in the fresh produce aisle to supply vitamin D
Eggplant
Glossy skinned and heavy for their size, eggplants are versatile and delicious.
Celery
Victorian grown celery is a top buy. Celery is a foundation ingredient in many soups, sauces and casseroles and adds a refreshing crunch to salads; it also makes a healthy addition to school lunch boxes, especially teamed with peanut butter (no nut allergies or course!)
Carrots
Tempt the family with roasted carrots, carrot juice, carrot cake and honey and sesame seed stir-fried carrots or add carrots to a healthy stir-fry.
Beetroot
Beetroot is an underrated vegetable that is all too often over looked. Its sweet earthy flavour is delicious raw or cooked. Peel beetroot and sliced thinly to enjoy in salads, roasted whole wrapped in foil until tender, serve warm whole or dice and add to a risotto.
Basil
In abundance in summer, fragrant basil teams well with ripe tomatoes, soft cheese like feta or ricotta and pasta. Choose vibrant basil with firm leaves and a distinct fresh aroma
Sweetcorn
For value, quality and ease of preparation corn on the cob is a winner
Pears
Rockmelons
Apples
Grapes
Avocado
Plums
Figs
Oranges
Nectarine
Mushrooms
Eggplant
Celery
Carrots
Beetroot
Basil
Sweetcorn


Seasonal Recipes - Summer


Pack 'n go lunch
This is one of quickest lunches to make when you're working all day and there's limited access to a healthy, tasty food. With practise it takes about 5 minutes to whip together

Smoked Almond and Prune Turkey Breast
In the spirit of the season the Cancer Council has launched its first ever cookbook. The Cancer Council Festive Cookbook contains over 30 recipes with all the festive favourites including roast dinners, seafood platters and fruity desserts. It's free to download and we particularly love this traditional Christmas recipe.

Plum Upside Down cake
This more decadent summer recipe is a slight departure to what we normally promote on The Food Coach and it is very much a high energy special treat. However, given that plums are only around for a short time, AND it's the time of year when we're entertaining a little more than normal, what harm is there in enjoying a scrumptious seasonal treat once in awhile? Recipe courtesy of Australian Summer Stonefruit

Apricot Chia Bliss Balls
these scrumptious summer treats are courtesy of Australian Summer Stonefruit

Turmeric and Pineapple Crush
Both turmeric and bromelain,the enzyme found in pineapple, are natural treatments for inflammation. This delicious refreshing drink is the healthy equivalent of a slushy. Bromelain is also used as a digestive enzyme to help break down proteins. Recipe and image courtesy of Australian Pineapples

Banana Guacamole for Adults
This recipe is rich in fibre and the essential nutrients vitamin B6, vitamin C, folate, magnesium and potassium. The natural fat in the avocado and the natural sugars in the banana make this recipe a perfect dish for good health. The fibre is excellent for your gut, and of course, this recipe is low salt and high in potassium for healthy blood pressure. Recipe Courtesy of Australian Bananas