spring 2014
Your seasonal fresh food market magazine!
so fresh
free what’s inside!
heart health Information and tips on improving your heart health
Eat seasonally The benefits of eating what’s in season
Spring fling Inspiration for taking your luncheon outside and into the light!
Spring recipes
Delicious, easy recipes for sweet and savory tarts featuring seasonal so produce fresh spring 2014
spring is in bloom! At last, spring has arrived! As the days become longer and brighter, our motivation to get outside and defrost after the notoriously cold Canberra winter is at an all-time high. This edition of So Fresh encompasses all that is spring; flicking out that picnic rug, sharing the sunshine with your friends and eating seasonal spring produce. This edition also touches on heart health, which isn’t only for your fried food loving friends or aunt. In an interview with Tony Stubbs, Chief Executive Officer at the Heart Foundation ACT, we discover tips and tricks to tackle and
what’s happening at the markets this spring!
remain aware of Australia’s biggest killer. This spring will be very busy at the markets, with our annual Spring Festival set to entertain all. We have planned an excess of activity taking place throughout the marketplace over one massive weekend (October 25 and 26) filled with life, culture, gourmet goodies, entertainment and kids’ activities. For suggestions, tips or comments about So Fresh, please contact us at info@bffm.com.au
down load eat f res toda h! y!
get social insta-love #toptweeters @OutInCanberra Teen Chefs is back again this year and set to sizzle at @BelconnenMkts @ _laurabirchall Love a good afternoon of fruit & veg shopping #fresh #healthy #belconnenmarkets
@Ruthico Best teriyaki beef I’ve ever had. #acesushi #canberra #cbr
@PJ Lilly I’m off to @BelconnenMkts shortly to get some veggies for the week. This is becoming a bit of a Sunday tradition. @BAZZA_AUSTRALIA Heading to @BelconnenMkts today to get some chicken and fresh vegies. Will cook up a storm tonight.
@ _laurabirchall Beautiful coffee and biscotti at Knead in Belco markets. With Sammy and Roobs remembering dad today. spring 2014
so fresh
@positivism1 Today’s daily fruit plate. Dropped by the @ belconnenmkts on the way home and picked some amazing rock melon and more strawberries!
@king in highgarden Getting a coffee from Knead at @BelconnenMkts and enjoying the sense of community.
EAT SEASONALLY & support the local Canberra community
“Eating seasonally not only saves you money and benefits your health, but it also supports the local community and reduces your carbon foot print”.
I’m sure you’ve all noticed it - the rise and fall in avocado prices, the wilted brown leaves of your favourite herbs, the dull flesh of a once candy pink watermelon . Many of us accept the fact that we have access to a smorgasbord of fruit and vegetables throughout the seasons, but have you ever really thought of the effort and resources that go into ensuring our favourite foods are available all year round? Many of us have heard the term “eating seasonally”, but what does it actually mean? Put simply, produce is considered seasonal when it’s at its peak in harvest and flavour. During this time, an abundance of the crop is produced, creating an oversupply of those items that are in season. The general laws of supply and demand state that as quantity increases, price decreases. This brings us to our first benefit; eating seasonally saves you money. Boost your budget It’s simple really. Buying food grown locally is cheaper than buying food that’s flown halfway across the world. Mimicking weather conditions to grow produce that isn’t in season is an expensive process for our local farmers. Planting crops according to the season they thrive in utilises less resources, and reduces costs for farmers.
Pack in flavour and nutrition For a majority of us, taste is every bit as important as cost. It’s easy to forget, but produce that’s not in season is either grown in hothouses or is transported from other parts of the world. This directly affects the taste of produce. Consider a ripe, juicy strawberry, picked straight from the garden on a warm sunny day. Now compare this image to a strawberry that is still slightly green, a little hard, and grown in a hot house. Any bets on which strawberry tastes better?
Reduce your carbon footprint and support your local community By eating seasonally, you’re also staying true to the Belconnen Fresh Food Markets socially conscious ethos. Buying seasonal produce from local farmers keeps the industry alive and also reduces the distance from paddock to plate, often referred to as “food miles”. Food miles can be used as a greenhouse gas emissions indicator, and is an important element to consider when it comes to protecting and conserving our environment. Do the right thing by yourself and the community, and eat seasonally! You can check out what’s in season at www.bffm.com.au
More
info
so fresh
!
spring 2014
spring themed
Spring Fling!
Take your luncheon outside this season
Gone are the days of frosted over cars, fashionable thermals (ha!) and thick woollen gloves… at least until the next Canberra winter. As Spring SHINES down upon us, we start feeling active and alive again. And what better way to celebrate the beginning of a new, warmer season than with a spring themed luncheon to soak up that sun we so desperately missed. I know a lot of people who’ll agree that everything is better with a theme. Who wants to go to a dress up party with no direction? A lunch affair with a purpose screams for creativity and involvement, and we’re even willing to provide you with the inspiration to pull it all off. Spring themed lunches should show off what’s in season and feature light, easy meals that are made for sharing. When taking your luncheon outside and into the light, it’s important to focus on foods that leave us with as little mess and as little waste as possible. Mason jars filled with funky foods are oh so in right now. Place layers of yoghurt and your favourite spring time fruits in a jar and tie a recyclable fork to it with twine for a fun lunch time snack. Other finger foods, such as quiches and tarts are also made for sharing, and leave little to no mess. Gourmet sandwiches featuring grilled seasonal vegetables such as asparagus, artichoke and mushrooms go hand in hand with a range of rich cured meats at one of the Belconnen Fresh Food Markets delicatessens. See our Spring Inspo board on Pinterest for more spring recipes and picnic party presentation ideas at www.pinterest.com/belconnenmkts/spring-inspo
vegetables
fruit blood orange blueberries cherry grapefruit kiwifruit lemon
lime mandarin nectarines pear plums strawberry
sh fre le! ofi pr
spring 2014
artichokes broccoli cauliflower chillies leek mushrooms
strawberries
potatoes silverbeet spinach squash tomatoes zucchini
Strawberries are an incredible source of essential vitamins and minerals such as vitamin C, folate, fibre, potassium and antioxidants that help keep you and your family healthy. When picking your perfect berries, look for clean, dry berries that are plump, firm, and fully red.
so fresh
strawberry, jam + cream tart
asparagus + blue cheese tart
ingredients (serves 6)
ingredients (serves 6)
1 1/3 cups plain flour 2 tablespoons caster sugar 90g butter, chilled, chopped 1 egg 250g cream cheese, softened 1/2 cup sour cream 1/2 cup icing sugar 1 teaspoon rum 500g small strawberries, hulled 1/4 cup strawberry jam, warmed
Melted butter, to grease 2 sheets (25 x 25cm) frozen short crust pastry 2 bunches asparagus, woody ends trimmed 100g soft blue cheese, thinly sliced* 6 eggs 1/2 cup milk
method 1.
Preheat oven to 200ÂşC. Brush a 2cmdeep, 25cm (base measurement) round fluted tart tin, with removable base, with melted butter. Line the tin with the slightly thawed pastry.
2.
Line the pastry base with non-stick baking paper and fill with pastry weights or rice. Place on a baking tray. Bake for 10 minutes. Remove the paper and pastry weights or rice. Set aside for 30 minutes to cool.
3.
Arrange the asparagus and blue cheese over the pastry base as your desire. Whisk eggs and milk in a jug. Season with salt and pepper. Pour over the pastry base. Bake for 30-35 minutes or until just set. Stand for ten minutes before serving.
method 1.
Process flour, caster sugar and butter in a food processor until mixture resembles fine breadcrumbs. Add egg. Process until pastry just comes together.
2.
Turn onto a lightly floured surface and knead. Press into a 10cm disc. Wrap in greaseproof paper and refrigerate for 20 minutes.
3.
Place a baking tray into oven. Preheat oven and tray to 200°C. Roll out pastry on a floured surface to a 5mm-thick round. Line a 3cm deep, 19cm (base) loosebased tart pan with pastry. Refrigerate for 5 minutes.
4.
Line pastry case with baking paper. Fill with raw rice. Place onto hot baking tray. Bake for 10 minutes or until edges are light golden. Remove baking paper and rice. Bake for a further 8 to 10 minutes or until pastry case is light golden. cool.
5.
Beat cream cheese, sour cream, icing sugar and rum until smooth. Spread mixture in cold pastry case. Top with strawberries. Brush with warm jam. Cover. Refrigerate overnight. Serve.
*goats cheese may be used as an alternative
For more recipes, visit our online Cookbook at www.bffm.com.au/ the-cookbook/recipes
re
mo
cip
so fresh
re
es
!
spring 2014
do you have a
healthy heart? How much do you really know about your heart’s health? If you’re under the age of 50 and live a reasonably healthy lifestyle, you don’t really need to know about it… right? Wrong! Heart disease doesn’t only affect your fried food-loving friends. In fact, heart disease is affecting 32.3% of residence in Western Creek (ACT) right now, and is the number one cause of death in Australia. According to the ACT Health, the term cardiovascular disease (CVD) refers to diseases of the heart and blood vessels, and includes conditions such as coronary heart disease (also known as ischaemic heart disease), cerebrovascular disease (stroke), heart failure, rheumatic heart disease and hypertension (high blood pressure). CVD occurs when a substance called plaque builds up in the walls of the arteries, creating a build-up which narrows the arteries. As the arteries become narrower, it becomes harder for blood to flow through them. If a blood clot is formed within the arteries can stop the flow of blood, which in turn causes strokes or heart attacks.
spring 2014
so fresh
The Heart Foundation, established in 1959, aims to improve the heart health of all Australians and to reduce disability and death from cardiovascular disease through comprehensive research, education, awareness and support programs. Whilst the work of the Heart Foundation has reduced the number of deaths associated with cardiovascular disease, it is still the number one killer of Australians, taking a life every 26 minutes. The Heart Foundations most recent fundraising campaign, the Canberra Celebrity Heart Challenge, is currently in its first year of operation and is off to a flying start. Here, 11 Canberra personalities have modified their lifestyles by becoming more physically active, maintaining a healthy balanced diet and consequently improving their heart health over a 12 week period. Maria Efkarpidis, Marketing Director at Rock Development Group and mother of two, has recently signed up for the challenge. Many Australian’s will agree that being a single parent
requires a lot of hard work and dedication, and like many sole parents, Maria has sacrificed her own personal interest and well-being for the sake of her children and profession. Over time, Maria began to realise that she was not looking after herself to the best of her abilities. Maria has already seen some incredible results through the Canberra Celebrity Heart Challenge. Not only is Maria closer to her goal weight, but she has noticed positive changes in her attitude
and motivation towards life, and now feels she is a stronger role model for her two girls. For more information on cardiovascular disease and how you can help to reduce Australia’s biggest killer, visit www.heartfoundation.org.au
Q+A with Tony Stubbs
Chief Executive Officer at the Heart Foundation ACT How long have you been working in the public health field, and why are you passionate about reducing the incidence of heart disease?
•
I have been working for over 30 years in the public health field (actually all my working life) in health charities, sporting organisations promoting health messages and in the ACT government. I have always loved being active and have always tried to stay quite fit. I have always been really keen to tell as many people as will listen why it is so great and how it makes me feel so much better – along with eating better and being smoke free. I know if more people could make some small changes we can save lives. My aunty, unfortunately, died of a heart attack very suddenly. Being a nun she looked after others more than herself, so I know first-hand the impact of losing someone that I maybe didn’t need to.
•
You’re a father of two with a very demanding and important role. How do you find time to maintain a healthy and active lifestyle? Do you have any tips for others on how to get started? When I first started the role I had a 5 and a 2 year old and threw myself into the job. My family and my health suffered as a result (common story). I learnt that I needed balance if I was going to be any good at either. So I set myself a date that I would make some changes and by and large have stuck to them (which is 4 years now). Everyone’s journey is different but these are my tips that work for me:
•
• •
Put exercise, stretching and daily walking in my outlook calendar like an appointment. I need to train for something, so I register for events regularly and train twice a week. Stick to just 3 meals a day (with nuts and fruit outside that) and very limited processed food. Bring in my own lunch (otherwise I just grab whatever is available). Try to not eat “junk” after dinner (my biggest challenge and one I regularly lose).
How do I find out my own risk of heart disease? Finding out your absolute CVD risk is as simple as visiting your doctor for a Heart Health Check. Talking to your doctor about your risk factors is the only way you can find out about your chance of having a heart attack or stroke. More importantly, it’s the best way to find out how to prevent one. You can also go to www.cvdcheck. org.au if you know your blood pressure and cholesterol levels. In a recent survey, Western Creek (ACT) ranked third highest in the percentage of residence living with CVD in Australia at 32.3%. How is the Heart Foundation ACT aiming to tackle this? Now that we have this information we believe the best approach is to support GP’s in these areas to identify “at risk” patients. More Heart Health Checks are also needed, and we are currently working with key stakeholders on our next steps. so fresh
spring 2014
your one stop shopping destination local produce, cafes, kids entertainment, specialty stores + products
October 25 & 26 Celebrate the change of season with the Belconnen Fresh Food Markets! Join us for an action packed weekend filled with an excess of activity bursting with life, culture, gourmet goodies, entertainment and kids’ activities. Bring your friends and family along and watch the markets spring to life whilst participating in this free event. Visit us online for details. At Belconnen Fresh Food Markets, you can B! W E D N E S D AY- S U N D AY LATHLAIN STREET, BELCONNEN SELECTED ST ORES OPEN 7 DAYS
spring 2014
so fresh
bffm.com.au