The Food Coach

Market Fresh Report Week Ending 14th January

Information courtesy of Sue Dodd, Sydney Markets

Grapes
Aussie grape season is in full swing so grab a large juicy bunch or a kilo bag to enjoy as a snack or for a burst of sweet add grapes to salads. Select from White, red and black seedless.
Apricots
Snap up the last of the sumptuous Tasmanian grown apricots.
Blueberries
Irresistible and antioxidant rich blueberries are plentiful
Cherries
Snap up sweet eating late season plump flavoursome cherries. Most cherries are now coming from Tasmania.
Rockmelon
It is a fabulous time to enjoy melons? Rockmelon is a real crowd pleaser and a refreshing easy treat on a hot summer's day.
Why not try...
Figs
Soft, delicate figs are scrumptious tossed into a salad with a little prosciutto and feta cheese, or roasted in the oven on a tray with a drizzle of honey for a delicious dessert.
Sweetcorn
Fresh sweetcorn is loaded with natural sugars. Enjoy traditional all yellow corn and super sweet, polka dot variety with its white and yellow kernels. For maximum sweetness corn is best eaten soon after purchasing.
Mushroom
If your firing up the barbecue and looking for low-fat options than add mushrooms to the hot plate. Buttons are perfect for kebabs and the jumbo flats are the idea meat substitute.
Green beans
Team green beans or new season snake beans with garlic and stir-fry until tender or blanch and add to a salad.
Eggplant
Select smooth eggplant with firm, satin-like, glossy skin, which feel heavy for their size.
Cos Lettuce
Crunchy Cos lettuce is a thrifty buy. TIP: Store refrigerated and wash just prior to using.
Basil
Aromatic basil is at its tastiest in summer. Take advantage of the premium value and quality and team basil with tomato based dishes, blend a batch of homemade pesto to enjoy with fresh pasta or tear leaves and add to salads and dressings.
Tomatoes
There is a plentiful supply of salad tomatoes in store this week, the quality is superb
Baby Spinach
At this time of year light, colourful, flavourful salads are essential. Baby spinach leaves is a tasty and nutritious addition to salads
Grapes
Apricots
Blueberries
Bananas
Cherries
Rockmelon
Figs
Sweetcorn
Mushroom
Green beans
Eggplant
Cos Lettuce
Basil
Tomatoes
Baby Spinach


Seasonal Recipes - Summer


Beetroot with chicken mango and feta cups
This popular recipe from The Greengrocerís Diet. The pickled beetroot can be made in advance and added to sandwiches and salads.

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

Berry and beetroot (beet) ice-cream/sorbet
This is a very deep reddish-purplish ice-cream/sorbet and melts in the mouth with a delicious berry flavour. It is super-simple to make and apart from being delicious itís also impressive in terms of nutrient density. You can use popsicle moulds to freeze individual portions, or simply freeze in a glass loaf tin. Recipe Courtesy of Exisle Publishing from the book Feed Your Brain: The Cookbook by Delia McCabe

Banana, Spinach, Mango, Coconut Water Smoothie
Here's a quick delicious healthy breakfast drink to make when you're in a hurry and have to race out the door quickly.

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 Ė itís 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.

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