LIFE'S LITTLE TREASURES
Q: What is the difference between a baby leek and a pencil leek?
Often in winter, we find pleasure in the oversized; big coats, big coffees, big portions. But bigger isn’t always better, in fact this week we are paying homage to a range of fresh veggies that are desirable because they are small.
Baby vegetable lines have been on the increase in popularity for a number of years. Not only are they more delicate in appearance, but they also tend to have a milder (or sweeter) flavour than their large scale brethren. Versatile and delicious, they are a fantastic addition to the menu as they are both practical and inspirational. So downsize with pleasure and enjoy our range of baby veges this winter:
BABY BEETROOT:
Availability: best May – Nov
Appearance: small purple beetroot with long green and purple leaves similar in texture to spinach
Preparation: use leafy stalks like spinach/silverbeet or purple tuber as per regular beetroot
Flavour: sweeter, more delicate flavour than regular beetroot
Big deal: beyond its more delicate appearance, baby beets are more tender and have a finer texture than regular beetroot
BABY GOLD BEETROOT:
Availability: best May – Nov
Appearance: yellow coloured baby beetroot
Preparation: use leafy stalks like spinach/silverbeet or purple tuber as per regular beetroot- steam or roast to get the most out of their flavour and texture
Flavour: creamy beetroot flavour, though they are earthier and not as sweet red varieties
Big deal: offers a wonderful contrast of colour, more tender and has a finer texture than regular beetroot
BELLA ROSSA CAPSICUM: aka baby red capsicum
Availability: all year
Appearance: small, round, red capsicum- approx 1/3rd of the size of regular capsicum
Preparation: roast, bake, stir-fry, casseroles, salads
Flavour: sweet, crunchy
Big deal: thinner skin than regular caps and perfect for single serve use
BABY CAPSICUM: Vine Sweet
Availability: all year
Appearance: elongated thin caps (approx 6cm)- red, orange or yellow
Preparation: minimal prep needed, use raw in salads or use in casseroles, stews, stir-fries
Flavour: crunchy, sweet and juicy
Big deal: ripened on the vine, full of moist, sweet flavour. Vibrant colour and holds shape well when cooked
DUTCH CARROTS: aka baby carrots
Availability: best Mar - Aug
Appearance: small purple, white, yellow or orange carrots, still attached to the green leaves & sold in bunches
Preparation: perfect for baking, roasting, raw – even for pickling/brining
Flavour: sweet (purple are even sweeter)
Big deal: very tender, dutch carrots are perfect for serving whole as a side dish
GOLFBALL CARROTS:
Availability: Mar - Aug
Appearance: small, orange round ball-shaped carrots with leaves still attached
Preparation: perfect for all types of cooking and roasting
Flavour: sweet, crisp
Big deal: look fantastic on the plate and are fantastic for cooking
CONTINENTAL EGGPLANT: aka baby eggplant, oriental eggplant
Availability: all year- best Jan - Jul
Appearance: thin, long eggplants varying in colour from light green to purple
Preparation: stew, fry, bake or grill
Flavour: moist and succulent, not as acidic as full size eggplant
Big deal: cooks quickly, has a much thinner skin than regular eggplant
BABY FENNEL:
Availability: Mar – Sept
Appearance: small fennel bulbs
Preparation: both leaves and base are edible. Fantastic in Mediterranean dishes, they are compatible with sweet and salty flavours. Think salads, soups, casseroles, fish dishes
Flavour: slightly richer aniseed flavour than regular fennel. Leaves are stronger, base is sweeter and less pungent
Big deal: beautiful flavour coupled with a more delicate appearance on the plate
PENCIL LEEKS:
Availability: Mar - Oct
Appearance: pencil thin, small leeks (different to baby leek which are thicker)
Preparation: often used as a steamed side-dish or chopped into a salad in place of salads onions
Flavour: milder leek flavour
Big deal: more delicate appearance and flavour than large leeks and therefore perfect as a side-dish or salad ingredient
BABY TURNIP:
Availability: May - Oct
Appearance: small white or purple top turnips (approx 5cm)
Preparation: great for salads, roasting, in casseroles, stews etc – or slice into stir-fry
Flavour: can be eaten raw as not as strong as regular turnip- sweet and peppery
Big deal: milder flavour, not as bitter as full grown counterpart
A: It really does come down to a matter of millimeters. Pencil leeks are literally ‘pencil thin’ (approx 7-8mm in diameter), while baby leeks are a touch broader (average 11-15mm in diameter). While it may seem inconsequential, both pencil leeks and baby leeks boast a sweet, subtle onion flavour, this kind of distinction can make all the difference in achieving the desired aesthetic and balance of flavours on the plate.
BUYER'S GUIDE: Asian/Exotics 24th Apr - 30th Apr
Some movement on Asian and Exotic produce lines, with early Mexican Mangoes arriving at the markets as well as short supply on some exotic fruits:
Asian Vegetables: Short Supply
Asian Celery * Gai Choy * Water Spinach
Asian Vegetables: Not Available
Kachay * Tamarind
Exotic Fruits: Short Supply
Longan * Mango * Mangosteen * Tamarillo (gold)* Tamarillo (red)
Exotic Fruits: Not Available
Asian Plum * Buddha Hands * Cumquats * Green Mangoes * Loquats * Lychee * Red Pomellos * Rambutan
BUYER'S GUIDE: 24th Apr - 30th Apr
Thankfully the wet has not had the expected negative affect on quality and supply this week, so the markets are performing much as they have for the last fortnight. Main items to watch out for are Melons (quality and price on all lines) and Tomatoes (just the quality- not at their best).
Fruit:
Clean slate and plenty to chose from. Stonefruit is O V E R. Imported Mexican Mangoes are on market this week as are the last of the late variety Brooks Mangoes. Blueberries are up in price, with supply shortening. As for the rest clear sailing!
Vegetables:
Just a few items to watch. Asparagus (price), Butter beans (quality and price), Yellow Capsicums & Gold Squash (price), Sweet Corn (price- as we move from local to QLD supply) and Cauliflowers (quality not a problem, just hold in price again this week). As for the rest, it's good to go.
BEST BUYS:
Fruit:
Bethonga Pineapple (QLD) * Grapes - red seedless (VIC)* Mandarin (QLD) * Oranges - juicing No2 (NSW) * Strawberries - medium (VIC)
Vegetables:
Baby Dutch Carrot (NSW) * Broccoli (VIC) * Celery (VIC) * Leek - large (VIC) * Kipfler Potatoes (QLD)
SOMETHING DIFFERENT:
Fruit:
Corella Pears (NSW) * Feijoa (NSW) * Mangosteen (QLD) * Papaya - green/cooking (QLD) * Quince (QLD)
Vegetables:
Baby Globe Artichokes (NSW) * Baby Gold Beetroot (NSW) * Roman Beans- aka Continental (NSW) * Savoy Cabbage (NSW) * Tuscan Cabbage (NSW)
NOT THIS WEEK:
Short Supply:
Bella Rossa Tomatoes * Longans
Not Available:
Broad Beans * Nectarines * Rambutan
FULL OF BEANS
Q: What does the term ‘Three Sisters’ have to do with beans?
After a difficult start due to wet weather conditions, the winter bean season will be kicking into gear over the next few weeks. So to help you get the most of out these nutritious, tasty pods we’re spilling the beans (pardon the pun) on what to watch out for this season.
Beans have played a powerful role in the development of civilisation as we know it, due to their simple cultivation, high protein/amino-acid content and ability to rejuvenate the soil in which they grow. Beans are loaded with vitamins, minerals and protein which is highly valuable to those who have limited meat in their diet or choose to forego it altogether.
Fresh beans varieties can be divided into two categories: edible pods and edible seeds. The beans eaten ‘pod and all’ are picked immature and crisp, while shell beans (those we eat for their seeds) are picked when the pods are swollen (but still not fully mature) so the seeds are meaty but tender. If the beans are allowed to fully mature, the resulting seeds are classified as ‘dried’ beans, which require different preparation methods to their fresh counterparts.
Beyond these distinctions, when buying edible pod varieties such as green beans (or baby green beans), it is important to differentiate between hand and machine picked pods. Machine-picked beans are more cost-effective, however the manner in which they are harvested can cause damage or bruising that blackens when cooked. Therefore if the appearance of the beans is important for the dish, opt for hand-picked, they may be a little more expensive but they are much less likely to display these kinds of flaws. The tough string which gave these beans their ‘string bean’ mantle has now been all but made redundant due to selective breeding of non-string varieties, however some flatter varieties do still need to have the string removed.
Getting the most out of fresh beans can be difficult, with some bean varieties having multiple names, or even worse the same name being applied to completely different beans. Here’s our guide to the beans we’re buying this Autumn/Winter season.
EDIBLE PODS:
GREEN BEANS: aka French beans, snap beans, string beans, common beans, haricot vert
What: most common fresh bean in Australia, these are crisp and juicy with barely noticeable seeds
Availability: all year, best May – Jul and Sept-Oct
Appearance: can be flat or round but all have approximately finger length crisp pods. Most commonly green with small light green seeds inside, however they are also available in pale yellow or purple varieties
Selection: choose beans that are firm, crisp with no soft spots or obvious damage -avoid those with obvious seed bumps, as this means they are over-mature
Storage: store in a plastic bag in refrigerator, unwashed
Prep: trim stem end, cook uncovered in lots of water to stop the colour darkening
Best for: stir-fry, blanch and serve as a side-dish or in a salad
BABY GREEN BEANS:
What: small, very immature green beans, slightly more expensive but offer a wonderful crisp, sweet bean flavour
Availability: all year, best May – Jul and Sept-Oct
Appearance: can be flat or round but all have approximately finger length crisp pods.
Selection: choose beans that are firm, crisp with no soft spots or obvious damage
Storage: store in a plastic bag in refrigerator, unwashed
Prep: trim stem end, cook uncovered in lots of water to stop the colour darkening
Best for: interchangeable with green beans, just more delicate in appearance
SNAKE BEANS: aka yard long bean, Chinese long bean
What: long, thin green bean very popular in Asian, Middle Eastern cuisines – eaten fresh or cooked
Availability: all year, best Dec-May
Appearance: very long, thin olive-green pod that bends and constricts as it matures
Selection: firm, slender beans with minimal external damage i.e. bruising or yellowing
Storage: best fresh so buy as required, store in plastic bag in refrigerator
Prep: trim stem- end, snake beans are stringless so chop and cook as desired
Best for: Asian and Iraqi cuisine- best stir-fried or braised, otherwise use much like a green bean once chopped (soups, curries, salads)
ROMAN BEANS: aka Continental bean, Italian Flat
What: a large flat bean that is used while immature and crisp
Availability: all year
Appearance: long, flat pale green pod that is slightly curved.
Selection: bright, firm beans with no signs of bruising or discolouration – should snap when broken
Storage: store in a plastic bag in refrigerator, unwashed
Prep: trim stem end, cook uncovered in lots of water to stop the colour darkening
Best for: used interchangeably with green beans however the flat pod and larger seeds offers a very different texture
BUTTER BEANS: aka yellow wax pole beans
What: the yellow green bean
Availability: Dec - Jun
Appearance: yellow pod with slight ridging on the sides, houses small white-pale yellow seeds
Selection: look for crisp, firm pods that are bright in colour
Storage: store in a plastic bag in refrigerator, unwashed
Prep: trim stem end, cook uncovered in lots of water to stop the colour darkening
Best for: adding colour and crisp, juicy texture to a dish
EDIBLE SEEDS:
BROAD BEANS: aka Lima Beans (dried), Fava Beans (mature)
What: thick bean – grown mainly for the delicious seed, however can be eaten fresh when immature
Availability: Jun – Dec – there are some early season broad beans on the market now but in short supply
Appearance: leathery, round pod with a distinctly pointed tip – changes from green to black-brown as it matures. Seed is large and flat contained within a cotton-like lining
Selection: look for moist, firm beans. Smaller pods mean the beans inside will be smaller but also more delicate of flavour
Storage: store in a plastic bag in refrigerator, unwashed
Pod vs Seed: seed – though when immature and crisp (under 12cm) they are sometimes prepared like a green bean
Prep: double shell for best possible flavour: shell seed, then blanch, drain, rinse and peel off the tough outer skin
Best for: used widely in all manner of ways; in pastas, casseroles, soups, side-dishes, roasting, purees, dips, salads,
BORLOTTI BEANS: aka cranberry beans
What: variety of kidney bean with a delicious creamy texture and slightly sweet, nutty flavour
Availability: all year, best Mar - May
Appearance: beige pod with purple marbling. Seed is speckled in the same colours as the pod, however they turn light brown when cooked
Selection: fresh, crisp pods that are full and brightly coloured- avoid any with signs of wilting or dampness
Storage: buy as required and store in a plastic bag in refrigerator, unwashed. To prolong life, shell, blanch, drain and freeze in airtight container/bag
Prep: shell and cook gently to prevent its skin from splitting
Best for: Italian and Portuguese cuisines- soups, stews, casseroles and salads
A: Broad beans are the only beans native to Europe, all other bean varieties were introduced following the discovery of the Americas by Christopher Columbus. It was observed that the indigenous people grew corn (maize), beans and squash together in a system later known as the ‘Three Sisters’. This was sustainable farming at its best!! The corn provided shelter for the squash and a trellis for the bean vines, the beans returned nitrogen to the soil crucial for the growth of the corn and the thick vines and coarse leaves of the squash deterred predators from trampling or eating the crop. Simply brilliant.
BUYER'S GUIDE: Asian/Exotics 17th Apr - 23rd Apr
Market update on Asian and Exotic produce lines:
Asian Vegetables: Short Supply
Asian Celery * Gai Choy * Water Spinach
Asian Vegetables: Not Available
Kachay * Tamarind
Exotic Fruits: Short Supply
Tamarillo (gold)* Tamarillo (red)
Exotic Fruits: Not Available
Asian Plum * Buddha Hands * Cumquats * Green Mangoes * Loquats * Lychee * Red Pomellos * Rambutan
BUYER'S GUIDE: 17th Apr- 23rd Apr
Another good week, much the same as the last. Main problem items Rockmelons, Honeydews & Seedless Watermelons.
Fruit:
Apples, Pears, New Season Hass Avocados, Bananas, Feijoas, Figs, Guavas, Grapes, Kiwi, Lemons, Limes, Mandarins, Papaws & Pineapples. On the move up in price but still great quality are Blueberries, Strawberries, Oranges and Passionfruit. Bye Bye to Peaches & Nectarines and Plums in another week.
Vegetables:
Artichokes, Beetroot, Brussels Sprouts, Celery, All Cabbage, Eggplant, Fennel, Leeks, Iceberg & Cos Lettuce, Sweet Corn, Spuds & Zucchini. Tomatoes holding price and quality. Moving up in price - Broccoli, Cauliflowers & Gold Squash.
BEST BUYS:
Fruit:
Delicious Apples - med (VIC) * Fig Tray (NSW) * Grapes - red seedless (VIC)* Kiwifruit (VIC) * Mandarin (QLD)
Vegetables:
Celery (VIC) * Globe Artichoke (NSW) * Iceberg Lettuce (VIC) * Leek - large (VIC) * Mushrooms - cup (NSW)
SOMETHING DIFFERENT:
Chestnuts (VIC)
Fruit:
New Season Avocado (QLD) * New Season Pink Lady apples (NSW) * Mangosteen (QLD) * Papaya - green/cooking (QLD) * New Season Quince (QLD) * Tamarillos- red (NSW)
Vegetables:
Baby Gold Beetroot (NSW) * Horseradish (SA) * Jicama aka Water yam (QLD)
NOT THIS WEEK:
Short Supply:
Broad Beans * Butter Bean - yellow
Not Available:
Nectarine * Peach * Rambutan
KEEP IT IN THE FAMILY
Q: What plant did these vastly different vegetables stem from?
While they may seem an unlikely grouping, the Winter vegetables listed below are all from the same species. They are all classified as cultivars of Brassica Oleracea, one of the world’s most diverse plant species which includes kale, collard greens, broccoli, broccolini, chinese broccoli, cauliflower, cabbages, Brussels sprouts and kohlrabi. Due to human cultivation and careful selection over thousands of years, the various cultivars of Brassica Oleracea have grown to be distinctively different in both appearance and flavour. One thing they all share however, is their nutritional value, supplying much needed Vitamin C, A, K, Dietary Fibre and Folate during the cooler winter months. What is often overlooked when talking about Brassica Oleracea is the wonderful diversity of textures, flavours and colour they can bring to a winter menu.
BROCCOLI:
Availability: all year, best May – Sept
Appearance: tightly formed head of flowers on thick, green stalks. Flowers range from blue-green to purple in colour
Selection: avoid heads with open or yellowed flowers, as these have a bitter taste
Storage: in vented plastic bag in refrigerator
Prep: cook lightly to retain flavour and nutritional value
Claim to Fame: Australia’s 10th largest vegetable crop, broccoli is considered a super-food due to its anti-cancer properties and nutritional value
CAULIFLOWER:
Availability: all year, best May – Sept
Appearance: white ‘curd’ (tightly packed florets) on a thick white stem
Selection: avoid brown discolouration of the curd and look for fresh leaves at the base of the curd (if still attached)
Storage: remove thick, outer leaves and store in a plastic bag in the refrigerator
Prep: cut into florets and wash under cool water. It’s subtle creamy, nutty flavour make it perfect roasted, braised or fried in a warm winter salad, as a side-dish, pureed in soups or pickled
Claim to fame: good raw or cooked, cauliflower is packed with dietary fibre, folate and vitamin C
PURPLE CAULIFLOWER:
Availability: all year, best May – Sept
Appearance: purple ‘curd’ (tightly packed florets) on a thick white-purple stem
Selection: avoid brown discolouration of the curd and look for fresh leaves at the base of the curd (if still attached)
Storage: remove thick, outer leaves and store in a plastic bag in the refrigerator
Prep: in the same manner as cauliflower
Claim to fame: vibrant purple colour caused by anthocyanins (antioxidant also found in red wine and red cabbage), delivers a sweeter, nuttier flavour than its white counterpart
BROCCOFLOWER:
Availability: all year – best April to late August
Appearance: looks like a cauliflower that has a light green tinted curd
Selection: similarly to cauliflower look for tightly pressed florets with no discolouration
Storage: remove thick, outer leaves and store in a plastic bag in the refrigerator
Prep: in the same way as you would cauliflower – steam, stir-fry, or use in salads, crudités or dips
Claim to fame: a cross between cauliflower & broccoli, broccoflower is milder and sweeter than either parent and is high in Vitamin C
BROCCOLINI:
Availability: all year
Appearance: long, thin stems topped with small florets of tight green flowers (can also get purple sprouting broccolini)
Selection: look for glossy, bright green stalks and florets
Storage: in sealed plastic bag in refrigerator
Prep: wash, trim stalk and stir-fry, steam or boil
Claim to Fame: An Australian development, broccolini is a cross between broccoli & Japanese kale- it has an intense broccoli flavour yet looks more delicate on the plate
CHINESE BROCCOLI: aka Gai-lan, Kai-lan, Chinese Kale
Availability: all year
Appearance: long white-green stem, large dark green leaves and a small number of tiny florets
Selection: look for clean, crisp leaves, firm stems
Storage: loosely closed plastic bag in refrigerator
Prep: rinse, then snap florets and leaves from stem. Most often used chopped into stir-fries or as a side-dish. Can be steamed, blanched, braised or stir-fried
Claim to Fame: no wastage, both stem and leaves are eaten. Has a slightly stronger broccoli flavour, which can be slightly bitter
GREEN CABBAGE:
Availability: all year, best in Jun –Aug or November
Appearance: compact head of leaves that can be round, conical, loose or tight- with creamy white to green leaves and small white veins
Selection: choose heads that are heavy for size, with crisp, bright leaves
Storage: in bag in refrigerator
Prep: chop with a knife and use quickly to make the most of the flavour and nutrition.
Claim to fame: historically used as both food & medicine. It is very low in kilojoules but high in vitamin C, folate, potassium and dietary fibre
RED CABBAGE:
Availability: all year, best Mar - May
Appearance: compact head of smooth red-purple leaves with small white veins
Selection: choose heads that are heavy for size, with crisp, bright leaves
Storage: in bag in refrigerator
Prep: when cooking add lemon or vinegar to water to protect colour, beware of colour bleeding into other ingredients
Claim to fame: has been used for pickling since the middle ages, however also lovely braised
SAVOY CABBAGE:
Availability: all year
Appearance: round to elongated cabbage with wrinkly leaves that have serrated margins. Colour can be anywhere between yellow-green to blue-green
Selection: look for bright, fresh leaves and a head that is heavy for its size (though be aware that Savoy being less tightly furled that your standard green will be lighter)
Storage: place in plastic bag and store in fridge
Prep: prepare similarly to green cabbage, remove outer leaves and rinse before shredding into coleslaw, steaming, etc. Leaves can also be used to wrap ingredients
Claim to fame: slightly sweet with a tender crunch, Savoy is perfect for coleslaw. Often used in the place of green cabbage
TUSCAN CABBAGE: aka Cavalo Nero, black cabbage, Tuscan kale
Availability: all year
Appearance: sold in bunches of long dark green leaves. The leaves are heavily bubbled with a thick, white vein from stem to tip
Selection: look for firm, plump stalks and bright, fresh leaves
Storage: store unwashed in a sealed plastic bag in fridge
Prep: traditionally used in soups and pastas or steamed, this is also a fantastic stir-fry vegetable. Tuscan cabbage can survive longer cooking times without turning to mush and is also eaten raw (without the vein)
Claim to fame: used both raw and cooked, Tuscan cabbage has a mild cabbage flavour which can sometimes be a little bitter. Quintessential cabbage for Italian dishes. SG&S also sells ‘black cabbage’ - a salad mix of baby Tuscan Cabbage leaves that taste similar but are more tender and delicate
WOMBOK: aka Wong bok, Chinese Cabbage, Chinese leaves, Celery Cabbage
Availability: all year, best in May or between Sept - Dec
Appearance: elongated cabbage with large, broad leaves that are pale green with white ribs and veins. The leaves are not as tightly packed as ballhead etc
Selection: look for fresh, crisp leaves with no blemishes
Storage: loosely closed plastic bag in refrigerator
Prep: all purpose cabbage. Absorbs flavours so is fantastic in casseroles, stir-fries, soups or pickled (as with kimchi). Alternatively shred into dumplings, coleslaw, salads or burgers
Claim to fame: While not technically from Brassica Oleracea, this is so widely considered a cabbage we have included it in this summary. Renowned for its good shelf life, mild, sweet flavour and crunchy texture, its leaves have a slight pepper flavour while the ribs are juicy, mild and sweet.
BRUSSELS SPROUTS:
Availability: Mar - Sept
Appearance: look like tiny, green ballhead cabbages
Selection: look for small, firm, compact heads with fresh, green leaves
Storage: store untrimmed in plastic bag in the fridge
Prep: trim stem, remove tatty outer leaves then cut a shallow cross into the stem , this assists in even cooking. Do not overcook or a sulphur like odour will be released, drain thoroughly. Roasted with pancetta to bring out a lovely sweet, nutty flavour, alternatively boil, deep-fry, stir-fry or steam
Claim to Fame: Far out Brussels Sprout, these mini cabbages are undervalued as bitter old varieties and overcooking have given them a bad reputation. High in Vitamin C and K they are also shown to assist in cancer prevention
A: All Brassica Oleracea cultivars are believed to have been derived from Wild Cabbage which was native to the limestone cliffs of England and France (think the white cliffs of Dover) thousands of years ago. The Romans and Greeks were known to have cultivated cabbage widely in their gardens and according to ‘Classical’ texts by Theophrastus and Pliny, diverse cultivars were already available. Over thousands of years Wild Cabbage has seen every trait manipulated to our culinary needs. With the Cambridge World History of Foods still citing over 400 types of cabbage, we can only imagine how many Brassica Oleracea variants have come and gone.
BUYER'S GUIDE: 11th Apr - 16th Apr
After better weather over the past few weeks the markets are looking brighter!! Only items still heavily affected are melons (price and quality) and tomatoes (more quality than price). Supply is up on demand, which has levelled the market and eased prices across the board
Fruit:
Farewell to Peaches and Nectarines, followed by Mangoes and Plums, over the next week or so. Best buying is still Apples, Pears and Bananas.
Plenty of variety on offer: Figs, Grapes (Red, Black & White), Lemons & Limes, New season Mandarins, Papaya, Passionfruit, Pineapples, Dragonfruit, Quinces, Strawberries and Tamarillo’s- all good quality with prices to suit.
Vegetables:
The trucks are full!! The cool, drier weather has brought on the staples and lifted quality. Think... Artichokes, Broccoli, Brussels Sprouts, Carrots, Cauliflowers, Celeriac, Cabbage, Asian Bunch Veg, Eggplant, Horseradish, Leeks, Cos & Iceberg lettuce, Mushrooms, Salads Mix’s, Swedes, Turnips, Sweet Corn, Spuds & Onions, all Pumpkins varieties and Zucchini.
BEST BUYS:
Fruit:
Corella Pears (VIC) * Delicious Apples - med (VIC) * Fig Tray (NSW) * Pineapple (QLD) * Strawberries - extra large (VIC)
Vegetables:
Bean - green (QLD) * Butternut Pumpkin (NSW) * Celeriac (QLD) * Brussel Sprouts (VIC) * Leek - large (VIC) * Mushroom - cup (NSW)
SOMETHING DIFFERENT:
Chestnuts (VIC)
Fruit:
Mandarins (QLD) * New Season Quince (QLD) * Tamarillo -red (NSW) *
Vegetables:
Fennel Bulb - large (VIC) * Galangal (QLD) * Globe Artichoke (NSW) * Horseradish (SA) * Jicama aka Water Yam (QLD) * Wild Pine Mushrooms (NSW)
NOT THIS WEEK:
Short Supply:
Honeydew Melon * Bella Rossa Tomatoes
End of Season:
Nectarines * Peaches
Not Available:
Green Peas (fresh)
FEEL GOOD FACTOR
Q: How do colds and flus impact our ability to enjoy food?
This week’s bulletin was inspired by this week’s SMH article on natural remedies and the validity of using food as medicine. There is no doubt that over the last decade there has been a significant cultural shift towards wellness, so much so that Australians last year spent $1.4 billion dollars on vitamins and dietary supplements. For those of use not keen on lining up our pills every morning or drinking 15 cups of herbal tea a day, this week’s bulletin is dedicated to fresh produce that not only serves up a powerful flavour hit in the kitchen but also offers impressive health benefits.
HABANERO CHILLI:
Flavour hit: very spicy but with a distinctive, almost fruity aroma
Appearance: current stock is hydroponic- look like very small, red lanterns
Availability: all year, best Nov - Mar
Selection: look for taut, even skin with a bright colour
Storage: wrap in paper towel and store in fridge
Preparation: chop into an angry sauce, be careful to protect eyes as it is very strong
Health bonus: helps prevent artherosclerosis (heart disease). For those with a cold, the spicy heat will clear the nose, while the beta carotene (Vit A) in red chillies keeps the skin/mucus membranes healthy. The capsaicin in chillies is also proven to reduce inflammation
GINGER:
Flavour hit: hot, spicy aromatic and pungent with a smooth texture
Appearance: firm, striated root with light-brown skin and light-yellow flesh
Availability: all year, best Mar - Nov
Selection: firm, smooth, plump rhizomes
Storage: unpeeled in a zip lock back in the refrigerator
Preparation: peel then chop, grate or slice into soups, stir fries, curries etc
Health bonus: nature’s wonder drug - anti-nausea (carminative), anti-inflammatory (arthritis), anti-bacterial and anti-microbial (colds/antiseptic), proven anti-cancer properties, stimulates circulation and combats chills/fevers and heart disease
GALANGAL: aka Siamese Ginger
Flavour hit: pungent mustard with slight fruit undertones- popular in South East Asian cuisine
Appearance: similar to ginger but with pink-tan skin and white flesh
Availability: all year
Selection: firm, smooth, plump rhizomes
Storage: do not refrigerate as it will blacken the galangal. wrap in absorbent paper and place in a plastic bag in cool, dry area
Preparation: peel then chop, grate or slice into soups, stir fries, curries etc
Health bonus: similarly to ginger- anti-nausea (carminative), anti-inflammatory (arthritis), anti-bacterial and anti-microbial (colds/antiseptic), stimulates circulation and combats chills/fevers
GARLIC:
Flavour hit: rich & pungent, onion tones though roasting brings our nutty flavours
Appearance: white, purple or pink bulbs with a thin neck, covered in a papery skin
Availability: all year - Australian seasons are Oct - May
Selection: choose dry, firm, plump bulbs
Storage: store in cool, dark well ventilated place
Preparation: as per wasabi/horseradish it is the chemical reaction caused by preparing garlic that gives it its flavour. Crushing results in an intense aroma and taste while slicing will cause a milder reaction and therefore flavour
Health bonus: natural antibiotic, also assists in management of blood pressure & cholesterol
TURMERIC:
Flavour hit: strong peppery taste with hints of ginger & orange - used widely in Indian cuisine
Appearance: appears similar to ginger but distinct deep yellow-orange flesh
Availability: All Year
Selection: firm, smooth, plump rhizome
Storage: store unwashed in the fridge, wrapped in a paper towel in a plastic bag
Preparation: unless you want orange hands handle with care, can be ground, chopped, minced, grated or sliced into dishes
Health bonus: reduces risk of Alzheimers by 50%, anti-inflammatory, gargled with water its anti-bacterial properties ease a sore throat
HORSERADISH:
Flavour hit: spicy mustard hit- bright, pungent and aromatic - used mainly as a condiment
Appearance: white, tapered root covered in light-brown, hairy skin
Availability: Mar - Nov
Selection: avoid shrivelled or dry roots with soft, green spots
Storage: loosely wrapped in plastic in the refrigerator
Preperation: fresh roots aren’t pungent but (similar to wasabi) the process of cutting, grating or grinding causes a chemical reaction and releases oils responsible for the pungent aroma and taste. Once prepared, use quickly or it will lose potency (and if left exposed a bitter taste)
Health bonus: anti-oxidant and detoxification functions-great for colds as it has high vitamin C content is a strong antibiotic, bronchodilator (asthma, bronchitis) and stimulates the immune system
KAFFIR LIME LEAVES:
Flavour hit: intense, acidic, citrus flavour used in Thai, Indonesian and Cambodian cuisine
Appearance: dark green glossy leaves in figure of eight shape
Availability: All Year
Selection: look for a deep, glossy colour on the leaf
Storage: store in zip lock bag in refrigerator
Preparation: remove centre vein, slice finely or tear into stir fries, soups, curries or salads
Health bonus: small amounts of beta-carotene
LEMONGRASS: aka Takrai
Flavour hit: pungent, distinctive lemon hit features heavily in South East Asian cuisine
Appearance: long grass-like stalks
Availability: All Year - peaks in warm weather
Selection: look for plump, firm stalks
Storage: keep in a sealed plastic bag in the refrigerator
Preparation: peel tough outer layers of stem and trim base. If using as an infusion, bruise the stem to release oils before adding. Or finely chop into stir-fries, curries etc
Health bonus: the citral in lemon grass has anti-bacterial properties that help to ward of colds & coughs, it is also moderately high in folate and helps detoxify the body
SAW TOOTH CORIANDER: aka Saw leaf herb, Ngo Gai, Thai Coriander, long leaf coriander
Flavour hit: intense coriander - peppery & pungent, used Vietnamese, Thai & Punjabi cuisine
Appearance: thick, long, serrated green leaves
Availability: Apr - Sept
Selection: choose vibrant green leaves that look fresh and not wilted
Storage: good shelf life, store as per other cut herbs (either refrigerate dry in sealed bag or cut stems and sit in water then refrigerate)
Preparation: tougher than usual coriander it is torn or chopped into soups, stir-fries, curries and salads. Good for drying as it holds flavour & colour better than regular coriander.
Health bonus: often prepared in tea to stimulate appetite & soothes stomach ache
VIETNAMESE MINT: aka laksa leaf
Flavour hit: spicy, citrusy, pepper flavour - common in South East Asian, Vietnamese cuisine
Appearance: long, narrow leaves with red-brown tint at base & green tip
Availability: All Year
Selection: choose vibrant green leaves that look fresh and not wilted
Storage: wrap loosely in paper towel & store in zip-lock back in fridge
Preparation: rinse gently and used raw in salads, summer rolls, shredded into laksa or stews
Health bonus: traditionally used to treat stomach complaints and reduce swelling.
WASABI STEMS:
Flavour hit: intensely hot, peppery, sweet mustard - similar to horseradish
Appearance: short, thick, green knobbly stems
Availability: All Year
Selection: choose fresh, firm stems
Storage: wrap unused stems in a paper towel and store in a sealed bag in the refrigerator
Preparation: similarly to horseradish it is the chemical reaction caused by grating that releases the signature flavour of wasabi. grate to a fine paste allow to rest for 2-3 minutes to achieve full flavour then serve
Health bonus: many believe wasabi is good for clearing the sinuses however the opposite it true. It is the anti-microbial, anti-inflammatory and anti-cancer properties of wasabi that are notable
A: Approximately 80-90% of what we taste is thanks to our sense of smell. The taste receptors on the tongue only distinguish between sweet, salty, sour and bitter, it is actually the scent or aroma of the food that allows us to enjoy complex, subtle flavour combinations. Therefore when you suffer from a cold/flu or any condition that interferes with your ability to detect these scent particles, it stops the brain being able to communicate the usual taste information stored for that food.
BUYER'S GUIDE: Asian/Exotics - 3rd Apr-10th Apr
Market update on Asian and Exotic produce lines:
Asian Vegetables: Expensive
Thai Basil
Asian Vegetables: Short Supply
Asian Celery * Een Choy * Gai Choy * Ong Choy * Thai Eggplant * Water Spinach
Asian Vegetables: Not Available
Kachay * Tamarind
Exotic Fruits: Short Supply
Rambutan * Tamarillo (red)
Exotic Fruits: Not Available
Asian Plum * Buddha Hands * Cumquats * Green Mangoes * Loquats * Lychee * Red Pomellos * Tamarillo (gold) * Tangelos