Market Fresh Report - Week Ending 19th January

information courtesy of Sue Dodd - Sydney Markets

Flavour-packed peaches and nectarines continue to be a standout buy from your local greengrocer. Yellow-fleshed and white-fleshed fruit is now coming from orchards in Victoria and South Australia and has a good shelf life
Harvesting for Tasmaniaís cherry crop is underway. Several different varieties are available and fruit is a good size
Top quality mangoes from Mareeba are plentiful.
Summer is the time to enjoy locally grown eggplants. There is so many ways to enjoy eggplant, roasted, grilled, barbecued or baked.
Zucchinis are a breeze to prepare. No need to peel, simply slice, dice or grate. Their mild flavour makes them a hit with the kids.
Summer radishes add a pleasant peppery flavour to salads and cruditťs. Newer varieties of radish include the watermelon radish, French radish and the multi-coloured mixed bunches. Fabulous for making salads colourful and interesting.
If you love your strawberries then now is the time to enjoy sweet eating Victorian strawberries. Strawberries are highly perishable and recent extreme heat, is reducing shelf, so buy and eat with 1-2 day for maximum quality.
Plump, rosy-fleshed, figs are the perfect partner to soft creamy cheeses and cold meats. Look for bulk buy specials, ensure that figs are firm.
Fragrant, tangy and tropical tasting, passionfruit team passionfruit is peaches, nectarines, mangoes, pineapples or berries and serve with a scoop of ice-cream
Golden cobs of Hawkesbury grown sweetcorn are in season.
At this time of year light, colourful flavour-packed salads are essential. Baby spinach leaves are a tasty and easy addition to a salad.
Discover the interesting flavour and unique texture of okra. Used in Middles Eastern and Indian cookery, okra goes well with tomatoes, garlic, onions, potatoes, lemon juice and lamb
Tropical tasting red-fleshed papaya is a luscious fruit and a great buy this week. Try them drizzled with fresh lime juice.
Golden or red-fleshed tangy plums are in season from December to early May. Give plums the ultimate summer treatment, cook them on the barbecue or toss wedges or slices through salads. Poached plums are delicious served with yoghurt.
Juicy with a delicate crunch, new season grapes are filled with natural sweetness. Select from Menindee, Crimson seedless, Sultana and Red Globe.
Baby fennel, with its vibrant aniseed flavour and crisp crunch, is a perfect addition to summer salads. Choose firm fennel with fresh green fronds.
Tasmanian grown Karoda carrots have a superb flavour and their bright orange colour indicates they are a rich in vitamin A. This variety is also distinguishable by their shorter and thicker shape
Golden fleshed kumara tubers are excellent value

Seasonal Recipes - Summer

Vegan Spanokopita
One of my favourite meals is a traditional Greek spanokopita. It's not something I make very often however there's no way to substitute the traditional paper fine flaky filo with a wholegrain alternative. The pastry packet says it's suitable for vegans and so, substituting the feta with a creamy cashew alternative, I reckon this recipes makes a pretty healthy vegan alternative to the real thing and it's scrumptious.

Berry Pancakes with maple infused Sheep's yoghurt
Berry pancakes are a real crowd pleaser on weekends, particularly with a sweet creamy yoghurt to serve on the side.

Pineapple Frangipanni Cake
This dessert does take time to prepare but itís delicious, not too sweet and thereís nothing like it available commercially. You may have to serve it with ice cream (but find a good one) for the diehards who have a sweet tooth, but personally I like it with a sheepís yoghurt and sliced fresh pineapple.

Wholemeal Pancakes
This recipe is an extract from the Diabetes & Pre-Diabetes Handbook, and provides a suitable breakfast meal for those with pre-diabetes, or anyone looking for a delicious low GI start to the day. Peter Howard's pancakes are so versatile - sweet or savoury. And for breakfast, you can make the choice. Avocado slices with pepper and cottage cheese makes a suitable lunch with salad on the side.

Vietnamese Eggplant
This dish was modified by the Vietnamese after they realised the deep fried version was not so healthy. Iíve modified it further by using a sodium reduced tomato puree instead of a Vietnamese tomato sauce. Serve it as a side dish with grilled fish or chicken and green veggies.

Chilli Con Pavo
Chilli con pavo is similar to chilli con carne except instead of minced beef you use turkey. Itís a light spicy dish which when served with a cauliflower rice is low in fat and carbohydrate, high in fibre and an extremely good source of protein. Turkey mince is such a healthy choice of protein. Itís extremely low in fat and contains immune-supportive nutrients such as selenium and mineral zinc.

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