The Food Coach

Market Fresh Report 16th - 22nd January

Information courtesy of Sue Dodd, Sydney Markets

Blueberries
Sweet Australian blueberries are a top buy this week. Blueberries are one of nature’s superfoods brimming with beneficial nutrients and antioxidants. Simply rinse them in cold water, just before using. Add to salads, smoothies, breakfast, desserts or muffins
Nectarines
You can’t go passed the extremely fantastic quality and value of peaches and nectarines at this time of year. Packed with summery flavour you will find both yellow and white fleshed peaches and nectarines are readily available.
Lychees
For a sweet summer sensation pick up a bag of new season lychees. They’re easy to peel and are best value at this time of the year
Passionfruit
Tropical tasting passionfruit is a delicious accompaniment to most summer fruits. Small sized passionfruit are plentiful
Watermelon
Seedless watermelons crisp, sweet and refreshing crimson flesh is a popular choice this week with prices dropping
Cherries
Extra-large Tasmanian cherries are firm, large and sweet.
Limes
Juicy limes are plentiful and affordable right now. To obtain the maximum amount of juice from a lime, warm the fruit in the microwave for 30 seconds or roll firmly on the kitchen bench then juice
Banana
Rich in flavour and a bargain this week. Smooth and creamy and rich potassium bananas are storehouse of sustained energy.
Snake beans
Versatile and tasty snake beans are in season. Sold in bunches, snake beans are about 30cm in length and have a delicate flavour.
Cucumber
Kids and adults alike love the refreshing crunch of cucumbers. Lebanese cucumbers are so easy to prepare and complement a wide variety of salads, sandwiches and dips like the classic tzatziki.
Iceberg lettuce
Delicious and nutritious summer salads are vibrant and healthy. Versatile Iceberg lettuce can be cut into chunk wedges for chicken salad, shredded for burger fillings or use the large crisp leaves as cups to serve a spicy meat filling like San Choy Bau.
Zucchini
Zucchini’s are a breeze to prepare. No need to peel, simply slice, dice or grate. Their mild flavour makes them a hit with the kids. Add them to pasta dishes, rissoles, cakes and salads.
Tomato Truss
Salad, truss, cherry and grape tomatoes are all great value this week.
Eggplant
Eggplants are at their best value from late summer to early autumn as Sydney growers are harvest quality crops. Select smooth eggplant with firm, satin-like, glossy skin, which feel heavy for their size
Blueberries
Nectarines
Lychees
Passionfruit
Watermelon
Cherries
Limes
Banana
Snake beans
Cucumber
Iceberg lettuce
Zucchini
Tomato Truss
Eggplant


Seasonal Recipes - Summer


Smoked Almond and Prune Turkey Breast
In the spirit of the season the Cancer Council has launched its first ever cookbook. The Cancer Council Festive Cookbook contains over 30 recipes with all the festive favourites including roast dinners, seafood platters and fruity desserts. It's free to download and we particularly love this traditional Christmas recipe.

Plum Upside Down cake
This more decadent summer recipe is a slight departure to what we normally promote on The Food Coach and it is very much a high energy special treat. However, given that plums are only around for a short time, AND it's the time of year when we're entertaining a little more than normal, what harm is there in enjoying a scrumptious seasonal treat once in awhile? Recipe courtesy of Australian Summer Stonefruit

Apricot Chia Bliss Balls
these scrumptious summer treats are courtesy of Australian Summer Stonefruit

Turmeric and Pineapple Crush
Both turmeric and bromelain,the enzyme found in pineapple, are natural treatments for inflammation. This delicious refreshing drink is the healthy equivalent of a slushy. Bromelain is also used as a digestive enzyme to help break down proteins. Recipe and image courtesy of Australian Pineapples

Banana Guacamole for Adults
This recipe is rich in fibre and the essential nutrients vitamin B6, vitamin C, folate, magnesium and potassium. The natural fat in the avocado and the natural sugars in the banana make this recipe a perfect dish for good health. The fibre is excellent for your gut, and of course, this recipe is low salt and high in potassium for healthy blood pressure. Recipe Courtesy of Australian Bananas

Banana Guacamole for Kids
This recipe is rich in fibre and the essential nutrients vitamin B6, vitamin C, folate, magnesium and potassium. The natural fat in the avocado and the natural sugars in the banana make this guacamole a perfect dish for growing, energetic children. recipe courtesy of Australian Bananas