So Fresh Spring 2013

spring 2013

Your seasonal fresh food market magazine!

so fresh

free what’s inside!

going gluten free What’s all the fuss about flour? Going gluten-free has never been easier

What’s in season Look inside to find the latest seasonal fruit and veg report for Spring

Don’t bin the skin!

Find out how to use up all your fruit and veg and transform them into meals!

Compost crusaders!

Composting in an apartment? Easy. Check out our guide inside...

spring is in the air Spring has arrived and don’t we know it! As we can finally start to put that winter weather behind us and start to move away from those heavy meals we have been consuming to keep warm and look to the beautiful spring lamb and fresh produce coming into season.

what’s happening at the markets this spring!

including using up as much of your produce as possible and creating an apartment friendly compost solution to dispose of other food scraps.

For any suggestions, tips or comments about So Fresh please contact us at info@bffm.com.au

As always, in this edition of So Fresh we are bringing you some lovely recipes that are simple and fast with a focus on filling the dietary requirements of those suffering from gluten intolerances.

down l eat f oad res toda h! y!

This Spring we are also exploring new ways to minimise your food wastage around the house

diary notes School Holidays 27 Sept - 13 Oct We will be hosting a kids hip hop workshop down in the Piazza on Saturday the 5th of October for all those kids that just love to dance!

For a full list of all school holiday activities please head to bffm.com.au and get involved!

#toptweeters @_BIGGZY_ @BelconnenMkts eating is serious business!! Thnx for letting us be part of #teenchefs for another year!!

Spring Festival 19-20 October 2013 will see the return of Spring Festival at the markets, spanning over two days bringing our shoppers fun and entertainment as the sun beats down on the markets.

This year we have plenty scheduled including cooking demos spattered throughout the markets featuring fresh spring produce, live music, olive oil tastings and much more.

Day Light Savings 6 October Longer days and balmy nights.. bring on the extra light! Don’t forget to put your clocks forward one hour on the 6th October, we’ll lose an hour of sleep but it will be worth it when we get an extra hour in 2014!

spring 2013

so fresh

A full schedule of events will be available on our website, so make sure you visit us online to find out what’s happening!

A big Spring giveaway will also be up for grabs so check us out on Facebook and Twitter for details!

@HesterCovell Shopping with my man @BelconnenMkts for dinner tonight/ restock the fridge (nothing is left!) @ElectricVehicleFest Need fresh tasty produce for that gourmet dinner tomorrow night?

Low battery in your electric car? @BelconnenMkts #pluginandshop @_kezm Ahhhh my Sat is complete - mocha @BelconnenMkts Knead @Eucale_Stanes #Salad inspiration (thanks to Beppes @BelconnenMkts) mixed leaves, pumpkin, pesian feta...

DON’T

BIN THE

SKIN

“The tight little florets that sit so plumply on the top of the broccoli are always more appealing than the stem, but did you know that the stem is equally as appetising? ” These days there is a big focus on creating less waste and finding ways to eat more sustainably, that can be said particularly in the meat industry with the “nose to tail” movement, it’s very fashionable for the foodies. A similar development is now being seen in the fruit and veg industry that focuses on finding a place on the table for peels, stems and leaves.

Less wastage is of course a major plus, however what many don’t realise is that by throwing away the “extra” bits, we are also throwing away nutrients, potential health and money. So using this train of thought, ‘So Fresh’ had a look at the beautiful spring produce that is making its way into stores to come up with ideas to use up leftovers and create healthy meals.

The tight little florets that sit so plumply on the top of the broccoli stem are always more appealing than the stem, but did you know that the stem is equally as appetising? Truth be told, the stem is slightly less flavoursome than the florets, however they are markedly higher in calcium, vitamin C and high in soluble fibre which will keep you feeling fuller for longer. Once you have peeled the stem you are left with a beautiful green vegetable to use - we suggest grating or shredding into thin strips and adding to a stir-fry or pasta dish for a bit of extra goodness.

The luscious leaves that spray out the tops of beetroot and radish, and even the smaller, daintier leaves that form the top part of a celery stalk are a lovely addition to salads adding a new depth of peppery flavour with lots more minerals and vitamins. These leafy greens

are also beautiful when sautéed with onion and garlic with a light sprinkling of salt, pepper and balsamic – a perfectly nutritious side to any dish.

Here’s one that most of you probably already knew about – the hairy skin on a kiwifruit. Packed with antioxidants, the skin contains three times more antioxidants than the pulp which helps to fight off bugs like E-Coli which are responsible for food poisoning! For first timers, the skin can be pretty tart, so we suggest trying a ‘Gold’ variety which are slightly sweeter and a little less hairy.

Cauliflower stems are also just as crunchy and mild in flavour as the florets, you can satisfy a quick craving by nibbling on the core raw with a tasty dip or simply cooking them down with the florets in a soup or curry.

We managed to list off a few of the best here, but don’t think this is where it ends, there are countless opportunities to use up your carrot tops, kale stems, pineapple cores, artichoke stems and much more.

It’s really about education and knowing what you can and can’t use, for the most part, a lot of the unusual parts of our fresh produce is still very much edible and often the most nutritious part of the plant, much more than the root.

For more ideas on how to use up your peels, stems and leaves, head over to bffm.com.au to see a full list of fruit and veg.

so fresh

spring 2013

going going

gluten free gluten-free These days gluten-free diets are pretty mainstream, and what once seemed to be a sad story has now resulted in speciality grain-free stores and lots of gluten-free products. With the number of people suffering from coelic disease and gluten intolerance (and without going into too much detail about the history of wheat), we can basically round it out to the fact that the gluten in ancient wheat and modern wheat simply isn’t the same - making it difficult for our bodies to digest, this is mostly due to the ways that the grain is cultivated in modern culture.

So what is gluten? Gluten is the elastic protein found in wheat, rye, barley, durum, semolina, spelt, bulgur, kamut, triticale and farro. Thus, recipes that use flour of the variety listed above are not gluten free.

Gluten is pretty sneaky, it makes it’s way into lots of different products which you may never have guessed including soy sauce, marinades, salad dressing, sausages, herbed cheese and spice blends. So sneaky! So your best option is to either read the label

sh

Buckwheat & buckwheat flour Rice flour Quinoa and quinoa flour Millet and millet flour Coconut flour Nut meals - almond, cashew, pecan Besan flour (milled chickpeas) Potato flour Cornstarch Tapioca starch/flour Arrowroot starch

If you’re looking for some great grain alternatives check out Natural Living and As Nature Intended for any of the products listed above or Eco Meats and Market Meats for gluten-free sausages. Check out the next page for our gluten free recipes.

kiwifruit lemon lime mandarin pear strawberry

asparagus bok choy broccoli cabbage celery capsicum

chilli onion pumpkin radish spinach zucchini

limes

fre le! ofi pr

spring 2013

• • • • • • • • • • •

vegetables

fruit carambola cherry cumquat blood orange blueberry grapefruit

VERY closely or if ever in doubt? Go Fresh. Fruit and veggies will become your best friend! But nevertheless there are alternative grains, flours and starches that are safe for those with wheat allergies such as:

Limes are a small, firm citrus fruit typically green in colour containing a sour and acidic pulp. Most commonly round, there are also many other varieties such as key, persian, kaffir and finger limes that come in varying shapes and flavours. An excellent source of vitamin C, limes can be used in anyway a lemon is, but instead have a subtler more gentle flavour.

so fresh

buckwheat pancakes (gluten free)

greek-style mushrooms with haloumi (gluten free)

ingredients (12 pancakes)

ingredients (serves 4)

1 cup buckwheat flour 1 tbsp sugar 1 tsp baking powder (gluten free) 1 tsp baking soda Ÿ tsp salt 1Ÿ cups buttermilk, shaken 1x large egg ½ tsp vanilla extract butter, for cooking

1/3 cup olive oil 1x large lemon, juiced 2x garlic cloves, crushed 3 tsp dried oregano 1x small red chilli, finely chopped 400g haloumi, drained, sliced 400g cup mushrooms, thickly sliced 2/3 cup semi dried tomatoes, chopped 100g baby spinach leaves extra virgin olive oil, to serve

method

method

1.

Mix together flour, sugar, baking powder, baking soda and salt in a medium mixing bowl.

1.

2.

In a separate bowl, add the buttermilk, egg and vanilla extract and beat together with electric beaters until it has come together.

Combine the olive oil, lemon juice, garlic, oregano, chilli and salt and pepper in a bowl. Whisk until well combined. Use a little of the marinade to brush over both sides of the haloumi.

2.

Add the mushrooms to the remaining marinade and stir to coat all the mushrooms. Cover and refrigerate both the mushrooms and haloumi for 30 minutes.

3.

Preheat a greased barbecue plate on medium-high. Barbecue the mushrooms for 5 minutes, turning occasionally until just tender. Remove to a large bowl. Barbecue the haloumi for 1-2 minutes each side or until golden and warmed through. Add to the warm mushrooms.

4.

Add the tomatoes and spinach to the mushrooms and cheese, toss gently to combine.

5.

Arrange on serving plates, drizzle with a little extra virgin olive oil and serve with a slice of toasted gluten free bread.

3.

All at once, add the wet ingredients to the dry ingredients and mix until just combined, there should be some small lumps.

4.

Preheat your skillet over a medium-low heat and brush with butter. Give the batter a light swirl with a spoon just in case the buckwheat has started to seperate from the liquid. Scoop the batter onto a warm skillet and cook for 2-3 minutes on each side or until golden brown.

5.

Transfer cooked pancakes onto a baking tray into the oven at around 900C to keep warm while you cook the rest of the batter. Serve immediately with fresh berries and a drizzle of agave syrup.

so fresh

spring 2013

compost

crusaders Wasting food wastes the energy, natural resources and water used to grow, transport and market that food. What’s really sad is that most of it could probably have been eaten, if not composted. In NSW alone, $2.5 billion dollars worth of edible food is thrown away every year with 33% of that amount just fresh food. One of the biggest contributing factors to food wastage in the fresh food industry is that often we find our food goes off or we simply buy too much produce which ends up going in the bin.

Not all of us are lucky enough to live in a house, and many of us live in apartments with space restrictions. As a renter the inability to really DIY projects at home is difficult, yet one of the most common misconceptions about renting is that an apartment dweller is unable to compost.

So what’s been keeping you from composting?

Too stinky? Too difficult? Whatever your excuse,

spring 2013

so fresh

here are some tips to dispel your fears and bad experiences with composting so you start disposing your green waste more organically.

First up you will need to determine where you will place your bin (e.g. under the sink, in a closet, on the balcony), if you are composting inside our suggestion is to go with an airtight compost bin with a charcoal lid that helps prevent smells from getting out (you should be able to pick up an indoor bin at your local hardware store for about $50). If you’re really worried about the smell, just store all your scraps in a compostable green bag in the freezer until the bag is full.

If you are going for the outdoor compost, you can easily build your own in a garbage can or plastic box or pick up a compost bin from your local hardware store.

Now you’re ready to start composting!

The Setup

Scrap Time

The following applies to both indoor and outdoor compost bins.

Kitchen scraps alone are too wet to compost, so you must add dry bedding into the mix to reduce the moisture content.

Compost materials are made up from “greens”- nitrogen rich items which breakdown quickly - and “browns”- carbon rich items which breakdown more slowly.

1.

Add a 5-7cm layer of soil, then sprinkle with a layer of dry bedding (straw, deadleaves, strips of newspaper or cardboard).

2.

Add your food scraps.

3.

Cover with a similar amount of dry bedding then scatter some soil on top.

4.

Add a handful of fresh soil every fortnight to freshen the microbe supply.

Now you’re on your way to living a greener lifestyle! Every couple of weeks you should try and mix up the compost to create new air passages for the materials to break down.

If your compost starts to leak it means that the moisture content is too high so just use a little more dry bedding and soil and mix it through.

Once your compost is full, scoop out the fine soil-like compost and use you nutrient rich soil as nourishing food for your plants!

We suggest giving new life to your indoor plants, flower pots, community gardens and rooftop gardens.

If you’re really in the mood to continue with your new organic and sustainable lifestyle, think about setting up an edible balcony garden using hanging baskets and pots. Herbs are always a great starting point along with garlic, tomatoes and carrots that also grow well in pots.

The browns are the aforementioned dry bedding including woodchips, straw, pinecones, shredded paper, dryer lint and straw.

As for the household scraps, go crazy! Here’s a list of great items to add to your compost: • • • • • • • •

Coffee grounds Fruit and veg peels Egg shells (crushed) Fruit peels (cut up small) Grass clippings Green comfrey leaves Flower cuttings Tea leaves

It’s important to keep in mind not everything is compostable. Do not compost meat, bones or fish scraps (they will attract pests and smell), perennial weeds (they can be spread within the compost) or diseased plants.

Do not not include pet manures in compost that will be used on food crops. Also steer clear of citrus rinds as they can kill composting actions.

Compost should only be used as a soil additive and not exclusively for growing plants. It will take approximately 9-12 months for your compost to be mature enough to use, you will know it is ready when it has turn into a dark, crumbly

soil like substance.

An extra spring tip! Spring is the time to prune back hardy plants, so if you know anyone who needs to dispose of their unwanted stems, they are a great addition to the compost bin!

so fresh

spring 2013

‘So Fresh’ chats to new owner Peter about his vision for the cafe and incorporating fresh local produce into their menu.

Belconnen Fresh Food Markets, unlike a supermarket, offers an assortment of speciality stores delivering some of Canberra’s freshest local food to the ACT region.

A home away from home for many Belconnen locals, Beppe’s has a relaxed environment filled with chatter and the enticing aromas of a busy kitchen. Recently under the new management of Helen and Peter, Beppe’s speciality coffees, new Spring menu and friendly staff have something for everyone!

Q.

Tell us a little bit about your journey with Beppe’s Cafe.

Having sold our office recycling business late last year, we sought another business with a strong customer focus. Having been patrons at Beppe’s Cafe, we knew it had a great reputation for food, speciality coffee & gelati. We are coming up to speed with the coffee industry which has come a long way since we were last part of it in 2006.

Q.

What was your inspiration for the new menu?

Our desire has been to bring the table menu back to simple fresh fare but to offer specials that are truly special.

Q.

Do you source your produce locally?

We source all our fruit, vegetables and most of our meat and deli items from the markets. It’s great to avoid additional food transport costs! We are big promoters of fresh seasonal produce.

Q.

What’s the benefit to your customer?

There is something for everyone! You can truly appreciate seasonal food. Many of our cakes and slices are gluten-free but are very popular with those without dietary requirements - they are simply delicious!

Q.

Why did you take on Beppe’s Cafe?

Having been in small business since 2000, we felt it was time to return to hospitality. Having grownup in Canberra and now living in Belconnen, Peter loved the vibrant markets which were now in his backyard. But then maybe, it was because our kids love the giant mushroom and gelati!

Tues: 8:00am - 2:00pm Wed - Fri: 8:00am - 5:00pm Sat - Sun: 7:30am - 5:30pm