The Food Coach

Market Fresh Report 22 - 26th March

Information courtesy of Sue Dodd, Sydney Markets

Pears
With their sweet, tender and juicy flesh, pears are an autumn delight! To ripen pears leave at room temperature for 3-5 days. Select from Williams, Packham and Corella pears.
Papaya (see also red papaya)
Luscious tropical papaya is in plentiful. Start your day with a large wedge of these vitamin A and C rich fruits, enhanced with a drizzle of lime juice.
Blackberries
There is a flush of blackberries around this week, so they are very reasonably priced
Figs
Autumn is peak season for delicious plump, sweet figs. Easy to prepare - simply wash figs in cold water and pat dry with paper towel. No need to remove the skin.
Plums
The juiciest of stone fruits, smooth-skinned plums come in many different varieties, some sweet and some slightly tart. They’re so versatile - add to salads and lunch boxes or gently poach, bake or stew.
Apples
Apple harvesting is underway across the country. New season varieties fresh off the orchards include Royal Gala, Fuji, Red Delicious, Jonathon, Kanzi, Granny Smith and Golden Delicious. Storing apples in the crisper section of the refrigerator maintains their crunchy texture.
Avocados
Smooth, creamy with a nutty flavour Shepard avocados are a top buy
Grapes
Put grapes on your shopping list as the range and quality are superb. With over a dozen different varieties to select from including seeded and seedless varieties, juicy grapes are at their best eating in autumn.
Cauliflower
Cooler autumn nights are yielding a delicious crop of premium quality, milky-white cauliflowers
Leeks
Leeks are superb sautéed and used in egg based dishes like quiche and frittata, they add a lovely sweetness to soups, casseroles, pies and vegetable dishes.
Sweetcorn
Sweet by name and sweet by nature – sweetcorn is a choice buy.
Squash
Vibrant yellow button squash are in season, like zucchinis they have a mild flavour making them super versatile. Slice and toss in a hot pan with garlic and chopped chilli and cook until tender
Zucchini
Delicate flavoured zucchinis are tasty grilled, sautéed, stuffed, deep-fried or cooked as fritters
Chestnuts
March to June is the peak time for Australian grown chestnuts. Cooked chestnuts have a sweet, taste and a texture similar to roast potato. Chestnuts can be boiled, baked, grilled or roasted. Pick up a kilo and enjoy chestnuts with a roast dinner, add cook nuts to salads, a risotto or add chopped to a stir-fry.
Pears
Papaya (see also red papaya)
Blackberries
Figs
Plums
Apples
Avocados
Grapes
Cauliflower
Leeks
Sweetcorn
Squash
Eggplant
Zucchini
Chestnuts


Seasonal Recipes - Autumn


Old Fashioned Banana Milkshake
Everyone loves a cool milkshake on a summer’s day and it’s 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
It’s 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.

Lentil and Zucchini Vegan Lasagne
The test to find out whether this recipe was any good or not was to give it to a group of omnivores, more familiar with minced beef, pasta and bechamel sauce than lentils and cashew cheeze. They loved it. It's extremely easy despite the various stages and you'll need a mandolin to slice the zucchini into lasagne(ish) sheets.

Caramelised Custard Apple Bruschetta
Give your kids a piece of custard apple bruschetta on the first day of the school holidays and they'll really think the holiday has got off to a good start. Substitute walnut sourdough for wholegrain if nuts are a problem.