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Turn April Fruit And Veggies Into Inspired Dishes The Family Will Love

By Carmela Pengelly 5 April 2020 1039 Views No comments

Create incredible dishes for your family and friends from this Autumn’s fruits and vegetables

Autumn is the traditional harvest season and now’s the time to make the most of this bounty of fruits and vegetables.

Here, our nutritionist Carmela Pengelly gives you the rundown of what’s in season now and some easy ways to create something healthy, new and tasty.

SEASONAL FRUIT AND VEGETABLES FEBRUARY

Okra

Cauliflower

Honeydew melons

Apples

Brussels sprouts

Fennel

Limes

Figs

Avocados

Sweetcorn

Quince

Bananas

BLACK-EYED BEAN CASSEROLE

This recipe contains okra which is not commonly used in most Australian cuisine. However, this wonderful vegetable will add flavour and richness to many dishes and is packed full of vitamins C and K, plus folate and fibre.

Serves 4

INGREDIENTS

  • 1 cup (200 g) black-eyed beans
  • Tbsp. olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, crushed
  • 3 tsp dried herbs (e.g oregano, thyme), such as Spice Fusion Tuscan Herbs
  • 1 tsp cayenne pepper or paprika
  • 500 g okra
  • 600 g sweet potatoes, chopped coarsely
  • 2 x 425g cans chopped tomatoes
  • 1 cup (250 ml) water
  • 425 g can baby corn

METHOD

  • 1. Soak beans overnight. Rinse in cold water and drain.
  • 2. Place in medium saucepan with water, bring to boil and simmer for about 30 mins until beans just tender.
  • 3. Heat oil in large saucepan; fry onion & garlic until onion softens; add herbs & spices; stir until fragrant.
  • 4. Add drained beans, okra, sweet potatoes, undrained tomatoes and the water; bring to boil.
  • 5. Simmer for at least 30 mins until vegetables are tender.
  • 6. Add corn and heat through.
  • 7. Serve with rice.

CAULIFLOWER RICE

This is a great dish if you want to cut your carbs and lose a bit of weight healthily. The kids will also love this tasty way of serving cauliflower as it really does have the consistency and flavour of rice.

Cauliflower contains sulfur-based compounds which help support liver detoxification processes. It is also very high in vitamin C.

SERVES 2

INGREDIENTS

  • ½ head of cauliflower
  • 2 tbsp good quality olive oil or coconut oil
  • 1 finely chopped onion
  • 1 tsp turmeric powder
  • 2 cloves garlic, crushed
  • 1 small chili, chopped
  • 5 cm piece ginger, grated
  • Himalayan pink salt   freshly ground black pepper to taste

METHOD

  • 1. Cut cauliflower into small florets and chop into small pieces resembling rice using a food processor. If you don’t have a food processor, you can use a grater to grate into small rice-sized pieces.
  • 2. In a large frying pan, fry onion, turmeric, ginger and chili until onion starts to soften.
  • 3. Add cauliflower and garlic.
  • 4. Cook for about 20 mins until cauliflower takes on a soft cooked-rice texture.
  • 5. Season to taste.

ROASTED SPROUTS

Even though Brussels sprouts seem very ordinary, they can be classed as a superfood for all the amazing nutrients they contain.

They are high in vitamin C, fibre, vitamin K and folate. They come from the same family as cauliflower and contain similar substances. Of these, are isothiocyanates which are powerful antioxidants and great for liver health. There is also some evidence to suggest that they may reduce cancer risk.

Steaming or boiling Brussels sprouts in the usual way can make them very bland and boring. However, baking them in the oven gives them a great sweet, nutty flavour.

METHOD

  • 1. Top and peel your Brussel sprouts as normal.
  • 2. Cut in half.
  • 3. Add to a bowl and mix with salt and pepper, plenty of crushed garlic and good quality olive oil.
  • 4. Heat the oven to 200 degrees celcius.
  • 5. Place sprouts cut side down on baking pan.
  • 6. Bake for about half an hour until sprouts start to brown and caramelise.
  • 7. Serve as they are or sprinkle over a little good quality Balsamic vinegar for extra zing. We recommend Real Tweed Food’s Bourbon Maple Splash Balsamic vinegar.

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