The Food Coach

Market Fresh Report Week Ending 22nd April

Information courtesy of Sue Dodd, Sydney Markets

Banana
Despite their creamy texture bananas contain no fat and are a perfect slow releasing carbohydrate to have before exercise.
Avocado
Creamy and flavoursome avocado are at their best value and tastiest in Autumn and Winter.
Limes
Vibrant green limes add a citrusy zing to drinks, marinades, sauce and salads dressings. A key ingredient in Asian and Mexican dishes, limes teams perfectly with avocado, coriander, mint, chilli, chicken, seafood and pork.
Mandarins
Juicy Imperial mandarins are in season and top value
Why not try...
Strawberries
South Australian strawberries are a thrifty buy. Use with 1-2 days of purchase to enjoy them at their maximum quality.
Grapes
Grab a big bunch of sweet eating and superb crunchy grapes
Pears
Nothing compares to a perfectly ripe pear. Their taste and juiciness will seduce you. Wonderfully versatile, pears work well with sweet and savoury flavours. So versatile pears can be baked, poached, stewed, roasted, tossed through warm salads or simply eaten when ripe.
Pomegranate
Popular in the Middle East, India and Mediterranean, pomegranates are now being embraced by Australian cooks and chefs a like. Their firm, leathery outer casing holds glistening jewel-like arils that are vibrant, sweet, juicy and highly nutritious
Apples
Apples are ideal snack food and also add sweetness to salads, are superb roasted to serve with pork or core unpeel apples and fill with a nuts and dried fruits and bake with a squeeze of orange juice and maple syrup. With twelve different varieties currently available itís time to taste test a different apple every week
Quince
Itís time to embrace the fabulous quince. Simmer a split vanilla pod in a light sugar syrup and gentle poach peeled and quartered quinces until they are softened and have turned a gorgeous shade of pink.
Tomatoes
Plump ripe and flavoursome Truss tomatoes are great value this week
Rosemary
Rosemary is the herb of remembrance and this ANZAC day is the perfect time to enjoy this fragrant herb. It is delicious teamed with lamb, garlic, parmesan cheese, potatoes, yoghurt, chicken, pork and pumpkin
Celery
Economical, healthy and discreetly delicious, fresh celery a stable vegetable that rarely the hero ingredient, yet when teamed with carrots and onions it creates a delicious flavour base for soups and casseroles. The best way to store celery is to trim bulbs, and place unwashed into a plastic container lidded with absorbent paper and keep refrigerated.
Watercress
Peppery flavoured watercress is a top salad green and delicious sauteeds
Fennel
Look at for new season fennel, this tasty bulb has a delicate aniseed flavour is delicious in raw in salads, in pasta sauces, stir-fries and risotto. Fennel teams delicious with lamb, chicken and seafood.
Broccoli
Nutritious broccoli is a family favourite that is delicious steam, stir-fried or pureed to create a delicious spicy broccoli & chilli soup.
Pumpkin
Pumpkins golden flesh and naturally sweetness offers so many possibilities. Roast with chopped sage and toss pumpkin through pasta, gnocchi or an autumn salad
Chestnuts
Autumn is chestnut time. Split and roast chestnuts, then peel when hot. Toss roasted and peeled chestnuts with Brussels sprouts for a tasty side dish, with roasted vegetable or through a salad.
Banana
Avocado
Limes
Mandarins
Strawberries
Grapes
Pears
Pomegranate
Apples
Quince
Tomatoes
Rosemary
Celery
Watercress
Fennel
Broccoli
Pumpkin
Chestnuts


Seasonal Recipes - Autumn


Lamb Souvlaki with zucchini pasta and babaganoush
This recipe from the The Greengrocerís 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)

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 Ė itís 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.

Persimmon, Burrata and Pistachio Salad
A delicious, fresh and healthy dish featuring sweet persimmons, perfect to serve for starters or enjoy as a side salad with a BBQ. This salad is equally delicious and healthy with a bocconcini or feta cheese instead of burrata! Recipe courtesy of Persimmons Australia

Grilled chicken with rosemary, pinenut and parmesan crust
This is an improved adaptation from a recipe in The Greengrocerís Diet, and has become a favourite it's super easy and it's particularly good on a budget. You can use either kale or spinach as shown in the picture but I prefer the robustness of kale.

Raw Rios
This recipe from the book Hippie Lane by Taline Gabrielian (Murdoch Books $39.99) looks delicious and reminds me of these biscuits Wagon Wheels - but healthier of course

Old Fashioned Banana Milkshake
Everyone loves a cool milkshake on a summerís day and itís easy to make a healthy option with the addition of Australian Bananas. Packed with natural sugars and calcium, a banana milkshake provides the perfect long-lasting energy boost.