The Food Coach

Market Fresh Report Week Ending 23rd September

Information courtesy of Sue Dodd, Sydney Markets

Strawberries
It's peak time to enjoy sweet eating strawberries at great prices. Recent spiteful incidents have been extremely disheartening and troubling for growers, wholesalers and greengrocers. Do please continue to support our strawberry growers and for the time being, cut your strawberries before eating.
Mango
Darwinís succulent, sweet Kensington Pride mangoes are bursting with tropical flavour.
Pineapple
Spring pineapples are sweet eating. Enjoy them in a fruit salad; add them to a Thai style curry, a sweet and sour dish, or team with spring fruits for a vitamin rich dessert salad.
Papaya
Brimming with healthy goodness, tropical-tasting papaya from the Mossman area of Far North Queensland is a bargain this week. A fragrant aroma is a good indication of good flavour. If cut, select fruit with bright-coloured, undamaged flesh
Mint
The refreshing flavour of mint is a tasty addition to an Asian style salad.
Asparagus
Fresh, luscious Victorian asparagus is top value and premium quality right now. Thick or thin spears are equally as tender, but it makes sense to buy the same thickness as they will take the same time to cook.
Asian Greens
Asian greens are top quality and value this week. For maximum flavour and freshness buy Asian greens regularly and cook them only until just tender.
Cauliflower
Large heads of snow-white cauliflower are a top buy this week
Broad beans
Flavoursome broad beans are still available. Remove bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes and artichokes.
Watercress
Watercress has a distinct peppery flavour and is an excellence source of vitamin C. Add watercress to salads; serve with roast beef, tomatoes or with grilled or barbecued salmon fillets.
Silverbeet
Leafy silverbeet is excellent value. Spinach is rich in an antioxidant called lutein, which is important for eye health.
Fennel
Crisp textured with a mild aniseed flavour fresh fennel is a Mediterranean vegetable that teams superbly with citrus, tomatoes, potatoes, seafood, lamb and chicken. Delicious served raw or cooked.
Strawberries
Mango
Pineapple
Papaya
Mint
Asparagus
Asian Greens
Cauliflower
Broad beans
Watercress
Silverbeet
Fennel


Seasonal Recipes - Spring


Apple, Chinese cabbage and mint salad
This is a wonderfully fresh, crunchy salad. The apples and mint combine beautifully to produce an attractive start to a meal, as well as providing loads of enzymes and antioxidants. Serve with the coriander (cilantro) and pine nut mayonnaise. Recipe courtesy of Exisle Publishing from Feed Your Brain: The Cookbook by Delia McCabe.

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

Asparagus egg and nasturtium salad
If it's lutein you're after, this is the salad for you - it's loaded in it and it's pretty delicious as well.

Lamb Souvlaki with zucchini pasta and babaganoush
This recipe from the The Greengrocerís Diet uses zucchini spirals. It adds colour and vibrancy to a delicious meal and reduces the total kJ intake which is important in Spring when we're trying to get our body's "("summer read)

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.