winter 2012
Your seasonal fresh food market magazine!
so fresh
free what’s inside!
winter warmers Our guide to cooking the perfect lamb roast everytime!
Beat the bulge Tips on how you can stay in shape and be healthy throughout winter.
Comfort food Delicious wintry recipes to warm the soul - see inside for details!
Buy locally! We chat with Todd Irvine of Ziggys and get the low down on local produce.
winter get together Winter has certainly set in for 2012, and as most of us head indoors to escape the cold, it’s the perfect time to bring family and friends together to share a delicious meal, great conversation and sit back and relax! Soups are a delightful little luxury of winter time and heat the body all over on those cold wintry days. Packed with hearty nutrients and fresh vegetables, soup can make a substantial and convenient meal for any occasion. A great option for a busy mum to reheat for a quick and easy dinner or a simple and tasty lunch option during the day.
what’s happening at the markets this winter!
Shop for fresh produce at the Belconnen Fresh Food Markets to find wonderful flavoursome ingredients for your one-pot wonders, and if you need tips for buying seasonally ask one of our helpful store owners or head to www.bffm.com.au/the-cookbook to find out all about winter’s delicious produce. For any suggestions, tips or comments about So Fresh please contact us at info@bffm.com.au
diary notes
p kee ! m war
st vinnie’s ceo sleepout 21 June Our very own Director, Maria Efkarpidis will rise to the challenge and participate in the St Vinnie’s CEO Sleepout in 2012. Raising awareness of the real facts of homelessness. Help support Maria in this cause and visit www.ceosleepout.org.au/ ceos/act-ceos
fondue feasts 16 June Join David Peddle as he takes us on a fondue journey showing us ways to use cheese, meat and chocolate over a yummy heated pot.
christmas in july school holidays 7-22 July It’s time for the kids to relax and take some time off school and be a handful for mum and dad over the next two weeks!
winter 2012
so fresh
28 July Join us at the markets for this wonderfully chilly mid-year celebration offering market goers special store offers, food tastings and demonstrations along with plenty of activities for the kids. Visit bffm.com.au for the full schedule of events in July.
beat the bulge this winter...
“Vegetables are one of those foods we all need to be eating to maintain an elevated metabolism which is the key to keeping those unwanted kilos at bay...” Winter seems to have laid an icy cold blanket over the nation’s capital rather early this year, and without a doubt, the days are shorter and darker, and the only natural reaction appears to be curling up indoors and indulging in some hearty comfort food to help us forget about the winter chills. However, at the end of the winter season many of us face the dismal likelihood of having to squeeze into our too tight clothes after 3 months (or in Canberra’s case – 6 months!) of comfort food and staying indoors. A recent study provided by the Dietician’s Association of Australia found that Australian’s tend to eat more comfort foods including rich calorie filled dinners and desserts during the colder months, so now is the perfect time to start planning on how you can avoid gaining a few extra kilos by embracing fresh seasonal produce to kick start a healthy winter. Embarking on crash diets is unrealistic and unhealthy, it is far better to incorporate new foods into our diet to improve our metabolism and daily nutritional intake. Vegetables are one of those foods we all need to be eating to maintain an elevated metabolism which is the key to keeping those unwanted kilos at bay. Vegetables contain fibre, vitamins and many essential nutrients which you can’t get anywhere else. Winter is loaded with so many interesting and colourful botanicals such as carrots, leeks, pumpkin, garlic,
Asian greens, beetroot, spinach, potatoes and broccoli. Perfect additions to hearty nutritional one-pot wonders. By loading up on fresh ingredients and steering away from processed and high carbohydrate ridden foods such as white bread, biscuits, pasta and snacks your body will be able to process foods much more effectively. We recognise winter as being the perfect time for stews, soups and casseroles so why not reach your daily fresh veg quota by introducing seasonal ingredients to create a flavour packed nutritional feed for the family. Soups are a perfect meal to maintain your waistline in winter, why not make a vegetable based soup incorporating your favourite flavours and also include immunity boosting ingredients such as garlic, ginger, onion and chilli to help protect yourself from colds and flu. However, vegetables shouldn’t get all the credit in winter time! Australia produces some amazing fruitful flavours right throughout the cooler months. Fruits such as apples, rhubarb, strawberries and guava are great for stewing and adding to porridge or museli with a healthy dollop of natural yoghurt for extra flavour in the morning. So to stay healthy this winter, use our helpful tips and stay in shape all season long and kick those winter cravings to the curb.
so fresh
winter 2012
pea and ham soup ingredients (serves 8)
3x garlic cloves, crushed
290g green split peas
700g ham hocks or bacon
2 tbsp olive oil
2lts (8 cups) chicken or vegetable stock
2x carrots, peeled, chopped
Salt & freshly ground black pepper
2x celery sticks, trimmed, chopped
4x crusty bread rolls (to serve)
1x brown onion, halved, chopped
Cream (to serve)
method Rinse the split peas under cold running water until water runs clear and drain. Heat oil in a saucepan over medium heat. Add carrot, celery, onion and garlic, and cook, stirring for 5 minutes or until the onion softens. Add the split peas, ham hocks (or bacon) and stock and bring to the boil. Reduce heat to a simmer, and cover for approximately 2 hours or until ham hocks (or bacon) are tender and the meat is falling away from the bone. Set the soup aside to cool slightly and remove ham hocks from the saucepan. Remove the meat from bones, coarsely chop and set aside on a plate. Preheat the oven to 220째C. Blend the pea mixture in batches and return to the saucepan with ham. Taste and season with salt and pepper. Stir over medium-high heat for 5 minutes or until warmed through. Ladle soup into bowls and serve with hot crusty bread rolls and a dollop of cream.
vegetables
fruit apple avocado cherry custard apple grapefruit guava h fres ! le profi
winter 2012
kiwifruit lemon pomegranate strawberry tamarillo tangelo
asparagus beetroot broccoli cabbage cauliflower celeriac
fennel leek mushrooms potato silverbeet swede
celeriac Celeriac is roughly round in shape, and resembles a gnarled brown root with long green leaves. Only the root is eaten. Underneath the roots lies a brown skin with crisp white flesh that tastes a little like strong celery mixed with parsley. Celeriac is eaten both raw and cooked and is commonly used as a puree similar to potato.
so fresh
winter
warmers
There is nothing like a delicious meal or a molton hot beverage to warm the soul on those chilly winter days. At Belconnen Fresh Food Markets we have the perfect solutions to keep you warm throughout the winter season.
As Nature Intended Regular Coffee $3.80
Heng Hing Combination Laksa from $16.00
Beppe’s Tuscan Kitchen Soup of the Day $10.90 each
Petbarn Weather Beater coat collection from $37.77 Janey Fashion Children’s beanies suitable for all ages from $15.00
so fresh
winter 2012
the perfect
lamb roast It’s the season for hearty casseroles, soups and roasts. Whether you are a novice or an experienced cook, a perfect roast lamb is always a winner for the family. Our easy guide takes you through the essentials from cut selection through to preparation and cooking a perfect lamb roast everytime. Lamb is one of the most versatile meats available and can create an incredibly tender roast.
Selecting the right cut • • •
The best cuts for roasting are legs (bone in), rolled shoulder, easy carve shoulder, mini roast, rack or rump roasts. Look for meat which has a nice layer of white fat and is pink-red in colour. Avoid darker coloured meats as this is a sign of older meat.
Offering a wonderfully sweet and rich flavour, the range of cuts lend themselves perfectly to slow roasts just in time to feed the family for winter! Why Roast? Roasting is one of the easiest cooking methods and if you choose your cuts correctly, roasting will maximise both the texture and the flavour of the meat. Once you have done all your preparation and the roast is in the oven, it really just takes care of itself! Friendly flavours Lamb works beautifully with a variety of citrus and herbal accompaniments such as: • Garlic • Rosemary • Sage • Thyme • Lemon • Parsley • Mint • Oregano
Lamb Leg (bone in)
Rolled shoulder of lamb
Accompany your lamb Roast vegetables and gravy go hand in hand with finishing a roast lamb feast. Winter is a great time to pick up a colourful array of seasonal vegetables to complete your feast! Try roasting: • Potatoes • Carrots • Parsnips • Onions • Pumpkin • Beans • Corn
winter 2012
so fresh
Rack of lamb
ingredients (serves 6) 1.8kg leg of lamb (bone in)
Gravy:
2x garlic cloves, finely sliced
1 tbsp plain flour
16x sprigs of fresh rosemary
375ml beef stock
Olive oil Salt and pepper to season
method
Preheat the oven to 180oC. Use a small sharp knife to make 16, 1cm-deep slits in the lamb. Use your fingers to press a slice of garlic and a sprig of rosemary into each slit. Season well with salt and pepper. Place the shoulder on a rack in a roasting dish (raising the roast allows the heat to circulate, browning it evenly). Cook for 1 hour and 45 minutes for medium or 2 hours for well done. Remove the roast from the oven and transfer to plate and cover loosely with foil allowing the meat to rest for 20 minutes before carving. To create the gravy use the juices from the baking tray and pour into a small saucepan to simmer on a low heat. Add the flour and mix well until combined. Slowly add the stock while still stirring. Remove from heat and serve. Cooking Time Guides: Cut Rump Roast, Backstrap, Loin
Temperature 220oC
Rare 15-20 minutes (per 500g)
Medium 20-25 minutes (per 500g)
Well Done 25-30 minutes (per 500g)
Rack of Lamb
200oC
20-25 minutes (total cooking time)
30-35 minutes (total cooking time)
40-45 minutes (total cooking time)
Leg or shoulder (bone in), rolled shoulder, easy carve
180oC
20-25 minutes (per 500g)
25-30 minutes (per 500g)
30-35 minutes (per 500g)
Carving 1.
Place your lamb on a clean work surface and hold the shank bone firmly.
2.
Use a sharp knife to cut two or three slices from the thin side, cutting parallel to the length of leg.
3.
Turn the roast so that it rests on the cut surface and use a sharp knife to make a
Tips and cooking guides courtesy of Entice Magazine, Australia 2012
vertical cut towards the bone, about 12cm from the shank. 4.
Make a second cut, at an angle to the first, and remove the wedge of lamb.
5.
Starting at the wedge, make vertical cuts to the bone, about 2cm apart, along the length of the lamb leg. Starting at the wedge again, cut the meat horizontally along the bone, then transfer the slices to plates.
so fresh
winter 2012
We chat to Ziggys fresh food expert Todd Irvine about his favourite winter produce and the importance of sourcing produce locally. 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. Ziggys Market Fresh is one of Canberra’s oldest fruit market stores and the longest running fruit and vegetable store at the Belconnen Fresh Food Markets. As a family run business, Ziggys is committed to providing fresh, quality seasonal produce on a weekly basis. We caught up with Todd Irvine to find out about why Ziggys choose to source produce from local growers and suppliers.
Q.
What’s in season at Ziggys Market Fresh right now?
Ziggys have a wonderful variety of fresh produce coming into the store regularly. Right now we have beautiful Queensland strawberries and Jazz apples on our shelves, along with a variety of winter vegetables such as cauliflower, leeks and spinach.
Q.
What do you source from local farmers, growers and producers?
Q.
Why do you source locally?
We aim to source our produce locally because it is great for the regional area in terms of driving the local economy. We also reap the benefits because we cut down on transportation costs ultimately providing fresher produce for our customers and reducing environmental effects.
Q.
What is your relationship like with your local suppliers?
We have a fantastic relationship with our suppliers, it has been ongoing for about 10 years now. Our strongest ties over the past years have been with Canberra Mushrooms, Canberra Milk, Pace Farm Growers in the Hilltops and the M.I.A.
Q.
What’s the benefit to your customer?
Our customer’s benefit from having fresher produce. Customers are also introduced to eating seasonal produce. Chances are local produce also has less pesticides and processes applied in the growing process providing healthier produce for our customers.
We try to source our produce locally as much as possible. At the moment we have mushrooms, apples, oranges, milk and eggs coming in from the local region.
Open: Wed - Sun 8am - 6pm Phone: 02 6251 3568