What’s in season in January

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.


Fruits

Apple (red and green varieties)
Apricot
Avocado
Banana
Blackberry
Blueberry
Cherry
Coconut
Date
Fig
Gooseberry
Grapes (red and green varieties)
Grapefruit
Guava
Honeydew
Kiwifruit
Lemon
Lime
Loganberry
Lychee
Mango
Nectarine
Orange
Passionfruit
Paw Paw
Peach
Pear
Pineapple
Plum
Pomegranate
Raspberry
Rockmelon
Rosella
Strawberry
Watermelon
Carambola (also known as Star Fruit)
Dragon Fruit
Mangosteen
Rambutan

Fruit smoothiesWith 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.

INGREDIENTS

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

METHOD

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.

Vegetables

Asparagus
Beans (green, broad, flat varieties)
Beetroot
Broccoflower
Broccoli
Cabbage
Capsicum
Carrot
Cauliflower
Celeriac
Celery
Chinese Cabbage
Chinese Spinach
Chilli
Choko
Cucumber
Eggplant
Endive
Fennel
Garlic
Ginger
Kale
Leek
Lettuce
Lok Bok (also known as Daikon)
Mushroom
Okra
Onion
Onion (spring and eschallot)
Parsnip
Peas
Potato
Pumpkin (Jap and Butternut varieties)
Radish
Rhubarb
Silverbeet
Snow Peas
Spinach
Sprouts
Squash
Sweet Corn
Sweet Potato
Taro
Tomato
Turnip/Swede
Watercress
Witlof
Zucchini

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.

INGREDIENTS

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

METHOD

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

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