Market fresh Report - Week Ending July 13th

Information courtesy of Sue Dod, Sydney Markets

Why not try...
Mandarins
Bursting with goodness, pink grapefruit offers a pleasant tangy flavour and plenty of vitamin C. The flesh varies from pale pink to salmon red and is sweeter than yellow-fleshed types.
Apples
Aussie Granny Smith apples are crunchy, tart, and perfect for snacking or cooking. The main varieties in season now at your local greengrocer are Royal Gala, Granny Smith, Envy, Yello, Ambrosia, Pink Lady, Fuji, Jazz, Kanzi and Bravo.
Pears
Sweet and juicy pears are ideal for poaching, roasting, or baking.
Fennel
Fennel offers mild aniseed flavour. Enjoy pan-fried with garlic, tossed through spaghetti, or baked alongside fish or chicken
Kale
Kale is rich in vitamins C, iron, calcium, and potassium. It's a nutrient-packed addition to stir-fries or pasta
Swedes
Swedes are delicious in winter soups, stews, or mashed. They pair well with beetroot and beef.
Lemons
Winter lemons are juicy, versatile, and great value. Add a squeeze to soups, stews, or roast chicken for extra flavour, or use the zest and juice to brighten cakes and muffins.
Blood Oranges
Small but sweet, ruby-fleshed blood oranges are in season now. Add their juice to brighten winter dishes — they’re delicious with strawberries and rhubarb
Strawberries
Winter strawberries from Queensland are eating beautifully — sweet, juicy, and full of flavour, however you may find them a little more this week, due to the cold overnight temperatures
Zucchini
Tender and mild in flavour, zucchini is a top buy this week. It's perfect for adding to stir-fries, pasta dishes, fritters, or roasting with herbs and olive oil. For a simple side, try slicing zucchinis and grilling them until golden and delicious!
Brussels sprouts
Full of goodness and great quality, Brussels sprouts are delicious roasted, steamed or stir-fried with bok choy and chicken
Mushrooms
Mushrooms are a natural source of vitamin D — great for bone health in winter. Add button, cup, or flat mushrooms to pasta, soups, or meatloaf
Dates
Fresh Medjool dates are soft, sweet, and caramel-like, and a source of vitamin C. Snack on them, add to curries, or try them in an old favourite, sticky date pudding.
Avocado
Hass avocados are creamy and versatile. Swap them for butter on sandwiches or enjoy on rice crackers with tomato.
Brown onions
Brown onions develop a sweet flavour when cooked and are perfect for casseroles, soups, risottos, and caramelising.
Parsnip
Parsnips are a winter favourite, offering sweet, earthy flavour and creamy texture when cooked. Perfect for roasting, mashing with potato, or adding to soups and casseroles.
Asian greens
Asian vegetables like gai lum, pak choy, and choy sum are excellent in stir-fries. They’re super value and add freshness and crunch.


Seasonal Recipes - Winter


Chicken and Leek Pie
This pie is a real crowd pleaser in winter. Once made, you can simply pop it in the oven to heat through and voila serve to your guests with the minimum of fuss.

Baked turkey with fennel, asparagus and pine nuts
Here we combine the comfort factor of turkey, full flavoured parmesan (to taste through the sinuses) and pine nuts as the main source of zinc.

Mango, lime and toasted sesame filo cups
These are fun, yum and relatively low in energy. I tested them for the first time with a bunch of friends over for dinner and the general consensus was a big thumbs up. I also tested my blood sugar levels after eating them and they stayed well within a health range. ( note - everyone's blood glucose response is different ) The recipe makes 12 ( 2 per serve) I served them with the choice of coconut yoghurt or coconut ice-cream.

Spanakopita
This is a real favourite and incredibly easy to make. Don't be put off by the filo pastry. The real trick is allow it to reach room temperature and work fast. I use a pastry brush to brush the sheets lightly with oil. Thanks to Costa Georgiadis for passing this recipe of him mother's on.

Warm winter lentil and Romanesco salad
Serve it warm and a salad becomes appealing in winter. Especially when it's as nourishing and delicious as this one. If you haven't tried Romanesco you are in for a treat. Save time and roast the whole head, and use half to make this salad and the other half as a vegetable side dish. Once tasted, I promise you'll be hooked!

Japanese miso and tofu soup
This is one of my favourite soups to make. It's super-easy and you just feel like it's doing you good with each spoonful. To maintain the probiotic properties of the miso, bring it to a boil slowly and turn the heat off within 2 minutes of boiling

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