autumn 2013
Your seasonal fresh food market magazine!
so fresh
free what’s inside!
apples galore
What’s in season Look inside to find the latest seasonal fruit and veg report for Autumn
Boost your health with Autumn’s finest produce this season Mother’s Day Did you get something for mum? Check out our gift guide for a perfect pressie.
Autumn Catch Find out why Australian Salmon really is THAT good for you.
resplendent autumn
what’s happening at the markets this autumn!
Welcome to Autumn! Christmas had just finished when we quickly bypassed Easter so early on in the year and now we have to get back on track away from the decadent food and the chocolatey treats!
incorporating more fish into our everyday diet. As usual we have some delicious recipes for you to try out at home plus tons more on our brand new iPad App - Eat Fresh!
Right, so where to start? Luckily Autumn has such a beautiful array of produce that is makes it easy coming into the cooler months to transititon into healthy, nutritious food by adding a boost of flavour and some much needed vitamins and minerals to our diets.
For any suggestions, tips or comments about So Fresh please contact us at info@bffm.com.au
diary notes
“But let’s be sure of one thing - chugging down a glass of sugary store bought apple juice or heating up a frozen apple pie isn’t going to cut it!”
anzac day
We have all heard the saying - “An apple a day keeps the doctor away”, and maybe there is some truth to the message...
25 April A tradition that began to remember the ANZAC soliders who fell in Gallipoli, our thoughts on this day will be with those who were lost in the war. Changed trading hours will apply to most stores so double check the website to see updated hours.
school holidays
27 April Join us for the official launch of dance week in the The Piazza this year. Come and see dance groups from all over Canberra showcase their amazing talent. We will see contemporary, latin, jazz, belly dancers and more!
autumn 2013
so fresh
apples
down loa toda d y!
This issue we are looking at boosting our health with one of Autumn’s finest - apples, along with
dance week 2013
how do you like them
12 April - 29 April School holidays are here! Why not come down to the markets and enjoy some playtime at the Giant Mushroom or do some exploring through all the stores at the markets and see if you can spot any seasonal autumn fruit and veg you might just want to take home and cook up!
mother’s day 12 May Mother’s Day is drawing near, take time to treat your mum and head down to the markets to pick up a variety of gifts that are sure to make her day, or why not join in the Mother’s Day Classic this year and help raise funds for Breast Cancer!
Right now, Canberrans are faced with the ominous signs of Winter approaching, not unlike the fantasy characters from Game of Thrones. We’ve lost day light savings, nightfall calls for an extra blanket as the mercury starts to drop and despite the sun shining throughout the day, the crisp wind gets straight through your woollen knit. So naturally, we look for foods that are going to warm us from the inside out. Heavier, indulgent meals that make us feel good, but aren’t necessarily the best for our health or waistline, we’re preparing our winter layers. That said, Autumn doesn’t have to be about the naughty food, Autumn is in fact the penultimate time of the year for apples! Apples are a unique type of fruit that carry properties seldom seen in other fruits, they are super easy to eat and full of all the good stuff that keeps us healthy. So how do apples really keep doctors away? Studies have shown that apples have a vast variety of health benefits from head to toe. Do you want white, healthy teeth? Bite into an apple. While apples won’t replace a toothbrush, they stimulate the production of saliva reducing tooth decay and bacteria. We already know that healthy food assists healthy living. People who eat fruits and high fibre foods such as apples are protecting themselves against
Alzheimer’s, Parkinson’s disease and all sorts of cancers. An apple a day is also believed to decrease your risk of diabetes, reduce cholesterol and cataracts of the eye. But let’s be sure of one thing - chugging down a glass of sugary store bought apple juice or heating up a frozen apple pie isn’t going to cut it! Fresh apples are a powerful source of antioxidants. Red Delicious and Granny Smith apples ranked 12th and 13th in an investigation of over 100 foods to measure their levels of disease fighting antioxidants. It’s important to note, that apple skin is also very good for you, so next time, before you peel the skin off, think about leaving it on to get the extra benefits. Researchers have found that apple peel contains extracts that have the ability to limit the growth of cancer cells. If eating an apple straight up, isn’t really your thing why not try making sugar free stewed apples with Granny Smith apples, water and a dash of cinnamon. Top your morning cereal or mixed with natural yoghurt, this is a perfectly acceptable (and softer!)alternative to crunching down on an apple. So to stay full and healthy this autumn, remember to enjoy the delicious crunch of a fresh apple. With so many varieties available all season at the markets, stop in and ask our fruiterers for a taste test! The forbidden fruit is no longer forbidden!
so fresh
autumn 2013
low fat baked apple crumble
Mother’s Day Gift Guide Pick out the perfect gift for mum from one our many speciality stores at the markets. Here are a few ideas to get you started...
ingredients (serves 4) 2x Johnathon apples
1 tsp cinnamon
¼ cup (40g) rolled oats
1 tbsp orange juice
2 tbsp (15g) almond meal
2 tbsp maple syrup
1½ tbsp (20g) hazelnuts, chopped
zest of ½ lemon
Book Passion Nigella Kitchen Cook Book $25.00
method Preheat the oven to 180°C. Using a small sharp knife, remove the cores from your apples. Cut each apple in half horizontally and place in a greased baking dish. Add 2 tbsp of water, cover with foil and place in the oven. Cook for 10 minutes. While the apples are cooking, place the oats, almond meal, hazelnuts and cinnamon in a bowl. Stir to combine. Add the orange juice, half the maple syrup and lemon zest. Mix together well. After 10 minutes take the apples out of the oven. Divide the apple crumble mixture into four. Push some of this mix into the centre of each apple and then pile the rest on top. Drizzle over the rest of the maple syrup. Re-cover the apples and cook for another 10 minutes. Remove the cover and continue cooking for a further 10 minutes, or until the topping is golden brown and the apple is cooked through.
mandarin nashi pear passionfruit persimmon quince rhubarb
h fres ! le profi
autumn 2013
Bunches Full range of body products for women starting at $9.95
broccoli carrot cauliflower cucumber fennel leeks
radish parsnip potato spinach sweetcorn tomato
Food Lovers Custom Hampers from $20
Knead Patisserie Delectable Tarts made fresh daily starting at $5.00 Food Lovers Bloomsberry & Co Milk Chocolate $7.95
vegetables
fruit apples avocado grapes guava kiwifruit lime
Bunches Flower Bouquets prices may vary.
Qi Massage Full Body Massage starting at $40 (Gift Vouchers Available)
Bunches Ceramic Enamel Vase $79.95
Bunches Tilley’s Australian Made Soap
spinach Spinach is a great Autumnal vegetable and are of excellent quality at the moment. Spinach is easy to prepare and has a very high nutritious content, it is high in vitamins K (great for bone strength), A and B2 as well as a good source of iron and folate. Look for clean, fresh leaves with no signs of wilting or blemishes. Great for stir fries, steamed, pureed or combined with other vegetables.
so fresh
so fresh
autumn 2013
the autumn
tasmanian salmon,
catch
Ever since Good Friday, we’ve been craving more delicious and fresh seafood! With Good Friday now nipping at the heels of our Christmas trade, this is one of the busiest days at the markets for our fish mongers. Not only does a beautifully fresh fillet of fish taste amazing, it is highly nutrition as well containing protein, vitamins and the all important naturally occuring source of Omega-3’s which are fantastic for our health.
avocado pasta meet the johns! Your local fish mongers
Right now we are focussed on Tasmanian Atlantic Salmon which is low in calories and cholesterol, high in protein and of course rich in Omega-3’s. Australia has some of the best Salmon in the world with a superior flavour and quality, and you can pick up whole fish and fillets from both of our fish mongers in store at the markets. We started thinking about ways we could incorporate this beautiful salmon into an easy and flavoursome dish. We then came across a beautiful recipe we had tested out here at the markets (care of Australian Avocados) a short while ago incorporating produce from our stores. It is now coming up to the second half of the Shepard Avocado season so we looked at pairing vibrant and ripe avocados with beautifully fresh Tasmanian Salmon fillets in this light autumnal pasta dish.
omega
=
3
at good f
John Kalogris - Sea Harvest Australia
so fresh
1/3 cup shallots, finely sliced
400g fresh salmon fillets or steaks olive oil
1/2 tsp white pepper
2x ripe avocados
3/4 tsp salt
lemon juice
1/2 cup white wine vinegar
1/3 cup black olives, pitted,
2 tbsp cream
sliced fresh dill or basil, chopped
1 tbsp Dijon mustard
3/4 cup water
60g unsalted butter, at room temperature
In a stainless steel saucepan combine the water, shallots, pepper, salt and vinegar. Bring to the boil and simmer very gently for 20 minutes, adding a little extra water if it dries up. Pass through a fine nylon strainer into a small saucepan, forcing the shallots through. There should be about 1/3 cup. Add the cream and mustard and place on a very low heat. Cut the butter into cubes and one by one whisk them into the sauce until you have a smooth, creamy sauce. Press plastic wrap onto the surface of the sauce to prevent skinning or separating, and set aside, keeping warm. Bring a large pan of salted water to the boil. Add the pasta and cook to al dente, about 7 minutes. Drain, toss with a few teaspoons of olive oil and set aside.
grams of omega-3 per serving of salmon
Omega 3 fatty acids are good essential fats, commonly found in marine and plant oils. Our bodies can’t make omega 3’s so we need to get them through our food. Omega 3’s play a crucial role in brain function as well as normal growth and development.
autumn 2013
350g dried angel hair pasta
method
1.1 - 1.9g
Salmon has one of the highest levels of omega-3’s found in fish coming in closely behind sardines, so try and add salmon to your diet at least once a week for better health!
ingredients (serves 4)
Cook the salmon in a lightly oiled non-stick pan over high heat, for about 1½ minutes on each side, until seared on the surface and still pink inside. Remove and let rest while you prepare the avocado. Cut avocados into small cubes and toss gently in a bowl with lemon juice, black olives and chopped herbs. Gently stir the butter sauce through the drained pasta, and carefully fold in the avocado mixture and the salmon cut into bite-sized cubes. Serve into warmed bowls and garnish with sprigs of fresh herbs. John Georgakakos - Fishco Downunder
so fresh
autumn 2013
What are you doing with mum this mother’s day? Join in with families all across Canberra as they take part in one of Australia’s largest charity events to raise money and awaress for breast cancer research. The Canberra event will be held on Sunday the 13th of May and will involve a 5km or 10km walk or run around Commonwealth Park. But don’t despair if walking or running isn’t your thing you can always volunteer to help out or support all the competitiors on the day. Enjoy a day of fun which will include lots of entertainment and activities for the whole family plus lots of great prizes!
Stroll through the park,
pound the pavement and
beat your personal best!
Remember to fill in a tribute card to wear on the day in memory of a loved one or with words of encouragement to someone currently undergoing treatment. You can now also add your tribute message to the online tribute wall. All proceeds from the Mother’s Day Classic are donated to the National Breast Cancer Foundation, a not for profit organisation that promotes and supports research into breast cancer prevention and treatment. Since 1998 the Mother’s Day Classic has raised $10.8 million dollars. Register online at mothersdayclassic.com.au/register-online
ter s i g re ne onli canberra partners