Eating local and seasonal fruit and vegetables is not only good for our health, but it can also be advantageous for the flavour and nutrition of the food we eat, the wellbeing of the environment and the impact on our wallet. Check out what’s around this month.
|Apple (red and green varieties)
Grapes (red and green varieties)
Carambola (also known as Star Fruit)
With so many wonderful fruits available during January and with so many of us making resolutions to be better to our bodies following the festivities of the season, the humble fruit smoothie is the perfect combination to kick things off.
1 ripe banana, peeled
1 kiwifruit, peeled and halved
1/2 cup strawberries, halved
1/2 cup rockmelon, cubed
1/2 cup apple juice
1/3 cup light natural yoghurt
Place all the ingredients in a blender. Blend until smooth. Adjust the consistency with extra apple juice. Drink immediately.
The possibilities for a delicious fruit smoothie are almost endless. Try using mangoes, peaches, watermelon and passionfruit, and if you are wanting a less creamy alternative, put the fruit through a processor or substitute the yoghurt for ice cubes.
Beans (green, broad, flat varieties)
Lok Bok (also known as Daikon)
Onion (spring and eschallot)
|Pumpkin (Jap and Butternut varieties)
Vegetables are a great source of vitamins (especially A, B2, B6, C and E) and are essential in the balance of dietary fibre. Why not make up a delicious summer salad using some of the vegetables above.
750g pumpkin, skin on, seeded and cut into 1cm wedges
350g broad beans
50g Persian marinated feta
4 small radishes
2 celery sticks
1 small bunch of sprouts
2 tbsp pepitas, lightly toasted
1 tbsp lemon juice
2 tsp dukkah, plus extra to sprinkle
Preheat the over to 200C/180 fan-forced. Place pumpkin on a lined backing tray in a single layer. Spray with oil and sprinkle with dukkah. Roast for 25-30 minutes or until tender. Cook the broad beans in a saucepan of boiling water for 3 minutes until tender. Refresh under cold water. Drain. Peel skins and discard. Place broad beans, celery, radish, pepitas and sprouts in a large bowl. Drizzle with lemon juice and oil. Season with salt and pepper. Toss to combine. Place pumpkin on plates, top with the bean mixture and crumble the marinated feta on top. Sprinkle the extra dukkah. Serve