October 2018 Newsletter

• Avocados
• Banana
• Blueberries
• Grapefruit
• Mangoes
• Melons
• Oranges: Valencia
• Papaw
• Papaya
• Passionfruit
• Pineapples
• Pomelo
• Strawberries
• Tangelos

• Artichokes: Globe
• Asian greens
• Asparagus
• Beans: Broad
• Beans: Green
• Beetroot
• Cucumber
• Chillies
• Fennel
• Garlic, fresh
• Kale
• Lettuce
• Mushrooms
• Onions: Spring
• Onions: Green (Shallots)
• Peas
• Potatoes
• Silverbeet
• Spinach
• Watercress
• Zucchini

Ultra-juicy blood orange season is coming to an end so be sure to snap some up. Their delicious juice and rich coloured ruby flesh make these oranges perfect for freshly squeezed juice, add segments to sweet or savoury salads or for a quick dessert layer into a serving glass, blood oranges segments and their juice with halved strawberries and yoghurt or mascarpone. See my recipe of the week Vitamin Red Breakfast Bowl.

Luscious Northern Territory Kensington Pride mangoes are perfect as they are, caramelised or in chilled desserts.

For a tropical breakfast, team sliced banana with sliced papaya and pineapple. Drizzle with blood orange juice and serve with thick natural yoghurt and toasted coconut or whip Mangoes & Bananas With Palm Sugar Cream. You can also serve up sliced banana with fresh berries French Toast.

 It looks like being a bumper season for papaya and prices are very attractive A fragrant aroma is a good indication of good flavour. Start your day with the taste of the tropics – this Papaya Mango & Pineapple With Lime Yoghurt teams up several other spring fruits, or  with blueberries for  these Papaya Breakfast Bowls. Red-fleshed papaya has higher levels of beta carotene than varieties with paler flesh. The beta carotene is converted into vitamin A in the body and is needed for normal vision.

Super nutritious and brimming with antioxidants fresh blueberries are sweet and plump. Enjoy blueberries as a low kilojoule snack, no preparation required, just rinse in cold water or tried this No-Bake Blueberry & Sweet Ricotta Tart.

Naturally sweet and refreshing rockmelon make an ideal snack or sensational dessert for the diet conscious. Enjoy melon au natural or combine with passionfruit, ginger, tropical fruits or berries to create heavenly desserts.Or try with haloumi in this Rockmelon ‘Carpaccio’ & Haloumi Salad is a tasty starter.

Super-juicy, golden fleshed pineapples are naturally refreshing, versatile and a good source of vitamin C. Best tasting pineapples have a sweet-tropical aroma and feels heavy for its size. Kids adore frozen slices of pineapple as a refreshing, tangy treat or add fresh pineapple pieces to a pizza toppings or thread onto kebabs. 

Creamy ripe avocados and plump tomatoes are a winning combination, but when teamed with a hard or soft-boiled egg and served on sour dough artisan bread, make for a quick and healthy breakfast, brunch or lunch. It’s been a bumper season for Hass avocados.

Pale, aromatic bulbs of fennel are delicious eating and fantastic value at $1-$1.50 a head. Fennel has virtually no fat and few kilojoules making it an ideal ingredient for those trying to control weight. This Blood Orange, Fennel And Chicken Salad is quick and easy.

When it comes to fast and simple cooking you can’t go past asparagus. This delicious vegetable is at its prime for quality and value in spring. Luscious Aussie asparagus from Koo Wee Rup in Victoria and Mildura is tender, has great flavour and is very affordable now. Look for multi buy specials at your local greengrocer. The size of the spears is not an indication of the tenderness. The fresher the asparagus the more tender it is. Toss asparagus with spring greens & chicken and couscous for a tasty salad

Globe artichokes are a stunning vegetable with a unique, sweet and subtle flavour. They are also an excellent source of dietary fibre which helps the intestine function normally. Provides vitamin C and folate, both of which are important for the normal functioning of the body’s immune system. Try Globe Artichokes with Prosciutto.

English spinach has a more delicate flavour and is ideal for tossing through pasta or noodles dishes. Minimal cooking is required or use raw. This nutrient-rich Apple, Spinach and Mint Green Smoothie is great for detoxing your body. 

Ultra-versatile Iceberg lettuce is a good size and super value.Great to make cups to hold veggies, noodles and sang choy bao. Or serve cut into wedges, the perfect way to gather a creamy dressing. Try our Lettuce, Cucumber, Radish & Chicken Salad.

Fresh and tasty bok choy is delicious steamed or tossed in a hot wok. Select bunches with crunchy pale stems and fresh-looking green leaves. Bok choy is a bargain at $1-$1.50 a bunch.

Generally sold wrapped in plastic to protect its thin, tender skin and moist content, Telegraph cucumbers are in season and a thrifty $1.50-$2.50 each. Dice and add to a salsa or grate and whip up a Tzatziki Dip.

Enjoy new season’s broad beans. Simply shell as you would peas then steam or boil until tender. Larger beans are best shelled a second time to reveal the glorious vibrant green and tender seed,  then simmer in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes and artichokes.

Golden fleshed Queensland grown Jap pumpkins are plentiful. Add diced roasted pumpkin, to a salad or serve warm in pasta dishes with fried sage leaves.

Crisp, tender and naturally sweet snow peas are well-priced. The smaller pods are the most tender. Kick star your healthier eating plan with this Low-Fat Spring Greens & Chicken Salad.

Nutritious and flavoursome broccoli will deteriorate quickly if it is not stored correctly. Store broccoli in a vented plastic bag in refrigerator and use within 5 days. Add blanched broccoli florets to a salad for a healthy dose of antioxidants, fibre, folate, iron and B complex vitamins. Kids love these broccoli bites.

Select firm, pale green celery with crisp stalks and fresh-looking leafy tops. Avoid celery with split or damaged stalks. Toss finely sliced celery with sliced green onions, chopped boiled new potatoes, capers and reduced fat mayonnaise in a salad. I use the tops to make low kilojoule celery soup and keep the stems to eat as they are.

Pale, aromatic bulbs of fennel are delicious eating and fantastic value at the moment. Fennel has few kilojoules making it an ideal ingredient for those trying to control weight. This Blood Orange, Fennel And Chicken Salad is quick and easy.

When it comes to fast and simple cooking you can’t go past asparagus. This delicious vegetable is at its prime for quality and value in spring. Luscious Aussie asparagus from Koo Wee Rup in Victoria and Mildura is tender, has great flavour and is very affordable now. Look for multi buy specials at your local greengrocer. The size of the spears is not an indication of the tenderness. The fresher the asparagus the more tender it is. Toss asparagus with spring greens & chicken and couscous for a tasty salad

Globe artichokes are a stunning vegetable with a unique, sweet and subtle flavour. They are also an excellent source of dietary fibre which helps the intestine function normally. Provides vitamin C and folate, both of which are important for the normal functioning of the body’s immune system. Try Globe Artichokes with Prosciutto.

English spinach has a more delicate flavour and is ideal for tossing through pasta or noodles dishes. Minimal cooking is required or use raw. This nutrient-rich Apple, Spinach and Mint Green Smoothie is great for detoxing your body. 

Ultra-versatile Iceberg lettuce is a good size and super value.Great to make cups to hold veggies, noodles and sang choy bao. Or serve cut into wedges, the perfect way to gather a creamy dressing. Try our Lettuce, Cucumber, Radish & Chicken Salad.

Fresh and crisp bok choy is delicious steamed or tossed in a hot wok. Select bunches with crunchy pale stems and fresh-looking green leaves. 

Generally sold wrapped in plastic to protect its thin, tender skin and moist content, Telegraph cucumbers are in season. Dice and add to a salsa or grate and whip up a Tzatziki Dip.

Enjoy new season’s broad beans. Simply shell as you would peas then steam or boil until tender. Larger beans are best shelled a second time to reveal the glorious vibrant green and tender inner bean,  then simmer in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes and artichokes.

Golden fleshed Queensland grown Jap pumpkins are plentiful. Add diced roasted pumpkin, to a salad or serve warm in pasta dishes with fried sage leaves.

Crisp, tender and naturally sweet snow peas are well-priced. The smaller pods are the most tender. Kick star your healthier eating plan with this Low-Fat Spring Greens & Chicken Salad.

Nutritious and flavoursome broccoli will deteriorate quickly if it is not stored correctly. Store broccoli in a vented plastic bag in refrigerator and use within 5 days. Add blanched broccoli florets to a salad for a healthy dose of antioxidants, fibre, folate, iron and B complex vitamins. Kids love these broccoli bites.

Select firm, pale green celery with crisp stalks and fresh-looking leafy tops. Avoid celery with split or damaged stalks. Toss finely sliced celery with sliced green onions, chopped boiled new potatoes, capers and reduced fat mayonnaise in a salad. I use the tops to make low kilojoule celery soup and keep the stems to eat as they are.

Forget acai, use the wonder fruit blood orange. Best of all, freeze your Redbelly and you can extend its glorious season to enjoy its flavour and health benefits right through summer.

Servings: 4
Preparation Time: 10 minutes

400g frozen Redbelly blood orange pieces (approx. 4 Redbelly)
1 medium banana, sliced, frozen
¾ cup Greek style yoghurt or coconut yoghurt

Toppings
1 Redbelly, cut into segments
1/4 cup granola or gluten-free cereal
1 to 2 tbsp toasted coconut flakes or shredded coconut

1. Cut a small slice off the Redbelly for the topping. Stand up on one end, and carefully, following the contour of the Redbelly, cut down to remove the peel and the pith. Holding the fruit in one hand, cut down one side of the membrane on one segment, almost to the core. Cut down along the inside of the opposite membrane, to cut out a wedge with no pith or membrane attached. Repeat until you have cut out all segments.
2. Place the frozen Redbelly, banana and yoghurt in a food processor or blender and combine until smooth.
3. Divide between four bowls and finish with Redbelly segments, granola and toasted coconut flakes and serve immediately.

Lyndey’s Note: Use coconut “yoghurt” to keep this dairy free and omit the granola or use gluten-free cereal to keep it gluten free. To freeze Redbelly, slice into segments and put in a layer on baking paper lined tray in freezer, or chop and freeze in an ice cube tray. When frozen store in a freezer bag

In Season Recipes

Slice, dice, chop, grate, spiralize…versatile zucchini. With its tender flesh and mild flavour, zucchini is a very versatile veggie. Due to its delicate flavour and texture, zucchini naturally takes up other flavours and can be used in many different ways. Better still — no need to peel, just use the entire vegetable!

ZUCCHINI RIBBONS

Using a vegetable peeler, slice zucchini lengthways to make these delicate wafer-thin ribbons. Toss into salads and hot pasta sauces.

ZUCCHINI ROUNDS

Thread onto skewers to complement chicken or meat, or use as a delicious addition to stir-fries or frittatas.

GRATED OR BLITZED ZUCCHINI

Add to burger or meatball mixtures, Bolognese sauce or fritters.

SPIRALIZED ZUCCHINI NOODLES

Made using a spiralizer, zucchini noodles  can be used in place of spaghetti, added to coleslaw or tossed through salads. this is my absolute favourite way of using them and a great way to cut down on calories and carbs.

JULIENNED ZUCCHINI

Thinly slice zucchini lengthways using a hand-held julienne peeler, then add to salad bowls, laksa or pasta sauces.

DICED ZUCCHINI

Pan-fry and add to pasta bakes, stir-fries, soups or fried rice

So not talking the Spice Bazaar which is also worth a visit, but Be?ikta?, Nüzhetiye Caddesi, Be?ikta?. Believe me, it took some finding but was a highlight of the trip. It is a weekly Saturday bazaar in a multi-story car park transformed into a bustling market refreshingly lacking in tourist tat, fresh food in colourful piles, chillies in varying degrees of heat, ready prepared artichoke hears, pickle stands, fabulous olives, nuts and more. On  the second floor, everything from underwear and scarves to clothes and a multitude of seconds. Best of all, delightful men with big baskets on their backs offering to carry your shopping.  

It would be wonderful to have YOU on one of these.

What are you cooking,eating and drinking?
Lyndey