The Food Coach

Market Fresh Report Week Ending 24th June

Information courtesy of Sue Dodd, Sydney Markets

Beetroot
Winter is the perfect time to discover the flavour of beetroot. Select bunches with small to medium size bulbs. Boiled, roasted or steamed, it is truly delicious.
Fennel
The delicate aniseed flavour and crunchy texture of fennel complements fish, chicken, lamb, pears and pasta.
Mushrooms
Don’t let the humble button mushroom fool you – hidden beneath its creamy white dome is a powerhouse of natural flavour and goodness including vitamin D, B vitamins and antioxidants. Fill a paper bag with mushrooms so you can enjoy them for breakfast, lunch or dinner.
Broccoli
Broccoli is flourishing in the cooler weather. Steaming and stir-frying are ideal methods for cooking broccoli. If boiling be sure to use small quantities of water and cook rapidly as overcooking reduces flavour and vitamin content
Jerusalem Artichoke
Nutty tasting Jerusalem artichokes are a winter treat. Delicious roasted or boiled and pureed for a full flavoured soup or peel and use in similar ways to water chestnuts.
Onions
Brown onions from Tasmania and South Australia are plenty, are a must have for including in winter soups and casseroles.
Cauliflower
Cauliflowers are bursting with goodness and flavour. Roast up a tray of spiced cauliflower to serve with a tahini yoghurt dressing
Sweet potato
Roast, chopped orange sweet potato (kumara) with red onion wedges in olive oil flavoured with cumin and coriander for 30 minutes or until tender. Serve with lamb or beef.
Oranges
Navel oranges are a winter orange and packed with vitamin C, an important immune strengthening nutrient at this time of year.
Strawberries
Supplies of Queensland strawberries are increasing.
Beurre Bosc pears
Winter is the ideal time to enjoy juicy pears. Beurre Bosc pears are an excellent cooking pear as they hold their shape while Packhams make a perfect snack.
Apples
Granny smith apples are a crunchy source of fibre and a good source of vitamin C. Granny Smiths firm texture and sweet acidic flavour makes them an ideal for cooking with. Enjoy them baked, in crumbles or try our free fold apple pie.
Banana
Everyone loves bananas, smooth, creamy and an excellent source of vitamin B6 and C. Did you know that one banana provides almost 30% of your daily vitamin C requirements?
Quince
Delicately scented quinces are well supplied and good value. Closely related to apples and pears, quince and be poached, baked, stewed or roasted
Kiwifruit
Green fleshed kiwifruit and the sweeter gold kiwifruit are both good value.
Avocado
Rich and creamy Hass avocados are a top buy
Beetroot
Fennel
Mushrooms
Broccoli
Jerusalem Artichoke
Onions
Cauliflower
Sweet potato
Oranges
Strawberries
Beurre Bosc pears
Apples
Banana
Quince
Kiwifruit
Avocado


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.