The Food Coach

Market Fresh Report 24th - 30th April

Information courtesy of Sue Dodd, Sydney Markets

Mandarins
The first of the seasons Imperial mandarins are harvested from the Gayndah area. This yearís Imperial mandarin crop is sweet eating and the quality excellent.
Why not try...
Pomegranate
Pomegranates firm, leathery outer casing holds hundreds of glistening jewel-like arils that are sweet, juicy and nutritious. Cut fruit is half and hold fruit over a bowl to scoop out the arils. Discard the white pithy membrane. Store peeled fruit in a jar in the fridge for up to 5 days.
Custard apples
Custard apples soft, creamy white flesh is super sweet. And teams deliciously with tangy flavours like citrus and passionfruit. Fold seeded custard apples pulp through natural yoghurt and toasted muesli. Both the African Pride and Pink Mammoth varieties are in season
Apples
Itís a bumper time for freshly harvested apples. Perfect for a healthy snack and offering loads of potential for autumn desserts
Grapes
Plump with juice and bursting with sweetness autumn is the peak season for Aussie grown grapes. Seedless grape are a popular choice with the Crimson and Thompson seedless grapes the perfect choice for school lunch boxes and healthy snacking
Pears
Take a fresh look at curvaceous and flavourful pears. Select from Williams, Packham, Buerru Bosc, Corella and the extra juicy and crisp Australian grown Asian style Ya pear. Pears team deliciously with cheese, add sweetness to a salad, make elegant desserts and are idea for a lunch box snack.
Chestnuts
Autumn is chestnut time. Cut a split in each chestnut then roast for 20 minutes in a hot oven, remove from the oven, cool slightly and peel will still warm. Toss roasted and peeled chestnuts with Brussels sprouts for a tasty side dish, with roasted vegetable or through a salad.
Fennel
Victoria grown fennel is white, crisp, flavoursome and super value
Cucumbers
Lebanese cucumbers are a choice buy this week
Bok choy
A delightful array of Asian vegetables can be found at your local greengrocer. Add a delicious crunch and goodness to your stir-fries by adding a bunch of choy sum or pak choy.
Brussels sprouts
Victorian grown Brussels sprouts are a fabulous buy
Avocados
Avocados contain Ďgoodí unsaturated fat and are the richest source of vitamin E of all fruits and vegetables.
Jerusalem artichokes
Jerusalem artichokes - flesh, crisp white flesh with a sweet nutty flavour are similar to water chestnuts. Peel and chop then place in acidic water, to depend oxidisation them the crisp flesh to stir-fries, salads or spring rolls. They made a rich creamy soup with teamed with leeks
Celery
Versatile celery is a good value. The best way to keep celery is to remove the bulb and leaves and store the stems in an air tight plastic container, in the refrigerator.
Onions
Firm, papery skinned brown onions are full of flavour. Perfect for a bowl of nourishing French onion soup or add them to a roast or casserole.
Mandarins
Pomegranate
Custard apples
Apples
Grapes
Pears
Chestnuts
Fennel
Cucumbers
Bok choy
Brussels sprouts
Avocados
Jerusalem artichokes
Celery
Onions


Seasonal Recipes - Autumn


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.

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

Roasted beetroot soup with soured macadamia cream
Itís sour cream, but not as you know it! This amazing macadamia rendition is definitely worth trying. Recipe Courtesy of Australian Macadamias

Spicy Pickled Beetroot
This is pretty easy to make and a great way to use up beetroot. It's packed full of flavour and really tricks up a dull salad.If you make it in the pressure cooker you can reduce the cooking time to 25 minutes.