What’s in season in February

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
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

February marks the end of season for fresh availability of cherries, gooseberries, green grapes and mangoes. Check out the mango and cherry tart recipe below for some inspiration.

INGREDIENTS

CRUST:
2 cups almond meal
2 tbsp coconut oil
1 tbsp honey
1 tbsp coconut flour
1/4 tsp Himalayan pink salt

FILLING:
1 mango
1 cup of fresh cherries, slices
1/4 cup coconut oil
1 tbsp coconut cream

METHOD

Preheat your oven to 180C and grease (or line) four small tart dishes. Place almond meal and salt in a food processor and whiz. Add the coconut oil, egg and honey and whiz until all ingredients are combined. Transfer the mixture into a large bowl and add the coconut flour. Roll the mix into a large ball and segment into four even portions. Press the mixture into each of the tart cases and bake for 10 minutes. Allow to cool before pouring in the filling.

For the filling place the flesh of the mango, coconut oil and coconut cream in the food processor and whiz until smooth. Pour the mixture into the tart cases and place into the fridge for around 1 hour. Top with sliced cherries before service.

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

glazed-carrotsVegetables are a great source of vitamins (especially A, B2, B6, C and E) and are essential in the balance of dietary fibre. Check out this balsamic-glazed carrot recipe.

INGREDIENTS

4 bunches of baby carrots
100g brown sugar
30g melted butter
2 tbsp balsamic vinegar

METHOD

Trim the stems from the carrots. Scrub to remove any dirt and then peel. Preheat the oven to 180C and place the carrots in a large (around 3 litres) baking dish. Combine the sugar, butter and vinegar in a small bowl and pour over the carrots. Season with salt and pepper. Toss to coat. Bake in the oven for 45 minutes or until the carrots, tossing occasionally. Arrange on plates or serving platter and drizzle with the glaze to serve.

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