The Food Coach

Market Fresh Report Week Ending August 12th

Information courtesy of Sue Dodd, Sydney Markets

Strawberries
Warm Queensland weather is producing a bumper crop of luscious, plump and super tasty strawberries.
Blueberries
Blueberries are sweet eating and good value
Lemons
Make the most of late winter lemons. Select lemons that feel heavy for their size, this indicates good juice content.
Tangelos
Ultra-juicy tangelos are sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates a good juicy content. Use as you would oranges; the juice, rind and plump are packed with flavour.
Why not try...
Blood oranges
With their rich raspberry-red succulent flesh and sweet flavour, blood oranges are ideal for juicing. One medium blood orange yields about 1/3 cup juice. Add the juice to salad dressings or sauces.
Pineapple
Pop a tangy-sweet pineapple in the trolley this week. Choose firm fruit which feels heavy for its size. Pineapple does not ripen after harvesting; a perfumed aroma indicates good flavour.
Mangoes
In season now until mid-summer, succulent sweet Kensington Pride mangoes are bursting with tropical flavour.
Apples
Looking for a low kilojoules snack, then you can’t go passed Aussie apples. Pink Lady, Fuji, Jazz, Fuji and Royal gala are still eating nicely and good value
Tomatoes
Salad tomatoes are plentiful and fabulous value
Fennel
Super versatile fennel is a seasonally good buy. Both the large bulbs and smaller baby fennel are in season. Fennel teams well with tomatoes, citrus, potatoes, capsicums, lamb, chicken or seafood.
Asian greens
Enjoy the quality and flavour of market fresh locally grown bok choy, choy sum and gai lum.
Eggplant
Field grown eggplant is a good source of dietary fibre and also provides some vitamin B6 that is important for the body's use of protein. Queensland grown field eggplant is a top buy this week
Kale
Antioxidant rich kale is a tasty and thrifty buy. Sauté chopped kale in olive oil and chopped garlic and serve as a side dish or add to your favourite juice to kick start your day with 100% of your daily requirements of vitamins A,C & K.
Leeks
Savour the subtle sweet-onion flavour of plump, flavoursome leeks.
Capsicum
Add red capsicum to pizza toppings, salads, stir fries, char-grill or stuff with a meat and vegetable filling and bake until tender.
Broccoli
Broccoli is one of the most nutritious vegetables, it has some iron plus potassium and a high content of vitamins, including vitamin C.
Cauliflower
It’s a great week to pop a cauli in your trolley. They are firm, compact and delicious roasted.
Strawberries
Blueberries
Lemons
Tangelos
Blood oranges
Pineapple
Mangoes
Apples
Tomatoes
Fennel
Asian greens
Eggplant
Kale
Leeks
Capsicum
Broccoli
Cauliflower


Seasonal Recipes - Winter


Chicken and sesame buddha bowl
This is one of many variations of Buddha bowls around - It's delicious and filling and packed full of good nutritional goodness.

Tabouleh
This recipe courtesy of the Cancer Council is straight from their exciting new website healthylunchbox.com.au. Serve this with beef kofta and flatbread for one of the healthiest kid's lunch your growing kid could eat.

Coriander and pine nut mayonnaise
Recipe from Feed Your Brain: The Cookbook is available from Exisle Publishing and wherever good books are sold.

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.

Pineapple Gingerbread Crumble
Pineapple is available all year round which makes this dish a winter delight. A warm and comforting sweet treat with the spice of ginger to stimulate your digestion and tastebuds. Recipe courtesy of Australian Pineapples

Zatar chicken with roasted vegetables and olives
Zaatar is a middle eastern spice mix made from thyme, sesame seeds, sumac and salt. It's pretty easy to source these days and is available from most good delis and greengrocers. Liguria Olives are petite olives which traditionally came from Liguria in Italy (near the French border.) They are allowed to ripen on the tree until they are brown, purplish or black.