The Food Coach

Market Fresh Report Week Ending 26th November

Information courtesy of Sue Dodd, Sydney Markets

Mango
Kensington Pride mangoes (also known as Bowen mangoes), R2E2 and the highly blushed calypso variety all have a rich tropical aroma and yield to gentle pressure when ripe. Fruit is now coming from Bowen, Mareeba and Townsville.
Peaches
Irresistible, new season peaches and nectarines are fragrant, juicy and bursting with flavour. Both white and yellow flesh peaches and nectarines are available at your local greengrocers
Cherries
One of the delights of late spring and summer is Australian grown cherries. Loved for their succulent texture, sweet flavour and glamorous glossy looks, juicy cherries can be firm or soft fleshed and vary in sweetness, depending on which variety is on offer.
Strawberries
There are good supplies of sweet eating berries. Fragrant strawberries are a top buy
Blueberries
Blueberries are attractively priced this week and loaded with antioxidants.
Raspberries
Raspberries are one of the highest fibre low kJ berries you can buy and this week they are a good price .
Apricots
Golden-fleshed apricots are scrumptious eaten fresh or cooked.
Plums
New season plums from the North Coast are flavoursome. Select from yellow and red fleshed varieties this week
Rockmelon
Quality rockmelons are super sweet and delicious eating this week
Why not try...
Cucumber
The thriftiest items at your local greengrocers this week is cucumbers.
Asparagus
For value, taste and versatility fresh asparagus is a winner; its delicate nutty flavour can be enjoyed raw or cooked. Buy crisp asparagus spears with tightly-closed tips. Choose bunches with even-sized spears that require the same cooking time
Eggplant
Glossy purple-black skinned eggplants have a tender texture and subtle flavour. Delicious sautéed, baked, grilled or barbecued, eggplants absorb flavours so work well with flavours like tomato, garlic and basil. Premium glasshouse grown eggplant are firm and tasty,
Celery
Versatile celery is a bargain this week
Lettuce
Cos and Iceberg lettuce are a thrifty buy this week
Beans - green
Machine harvested green beans are a bargain
Asian Greens
Asian leafy greens are quick to cook, versatile and super nutritious. Add them to your favourite stir-fry
Zucchini
Mild tasting zucchinis are this week’s bargain. With supplies currently coming from several growing regions the prices have dropped
Mango
Peaches
Cherries
Strawberries
Blueberries
Raspberries
Apricots
Plums
Rockmelon
Cucumber
Asparagus
Eggplant
Celery
Lettuce
Beans - green
Asian Greens
Zucchini


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.