Four Square Organics Seasonal Calendar

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FOUR SQUARE

ORGANICS Seasonal Fruit and Vegetables calendar 2014


January Apples Broccoli

avocadoes

Celery

Sweetcorn

VEGETABLE: Beans, Beetroot, Broccoli, Cabbage (green), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Cherries, Lemons, Mandarins, Nectarines, Watermelon, Orange, Peaches, Pears, Plums, Raspberries,Strawberries, Sweetcorn, tangelos.

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Hearty chicken and avocado salad Serves: 4 Time to make: 45 mins

3/4 cup pearl barley 2 stalks celery, Sliced

INSTRUCTIONS Step 1 Cook barley following packet directions. Drain, rinse in cold water and set aside. Step 2 Meanwhile, heat a chargrill pan to a high heat. Spray chicken with oil and cook for 3-4 minutes each side until cooked. Remove from pan and allow to cool.

1/3 cup Lemon juice

Step 3 In a large bowl, combine spinach, cabbage, celery and snow peas. Toss through cooked barley. Slice chicken in thick slices and sprinkle with sumac (if using). Arrange on top of salad with avocado. Drizzle over lemon juice and serve.

2 cups shredded Red cabbage

100g baby spinach

500g skinless chicken breast fillets, Halved horizontally

1/2 medium avocado, sliced

100g snow peas, shredded

Shopping list

1 teaspoon sumac (optional)


FEBRUARY Capsicums

Mushrooms

Apricots

Eggplants

RASPBERRIES

VEGETABLE: Beans, Beetroot, Broccoli, Cabbage (green), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Cherries, Lemons, Mandarins, Nectarines, Watermelon, Orange, Peaches, Pears, Plums, Raspberries,Strawberries, Sweetcorn, tangelos.

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Barbecue vegetable medley Serves: 4 Time to make: 25 mins

1/3 cup sun-dried tomatoes in water, roughly chopped

300ml reduced-fat Cream

INSTRUCTIONS Step 1 To make sauce, use a stick blender or food processor to blend sour cream and tomatoes until well combined. Place in a bowl. Cover and refrigerate until needed. Step 2 Heat a barbecue hotplate to a medium heat. Spray both sides of eggplant slices with oil. Cook for 2-3 minutes on each side or until golden and tender. Transfer to a large plate. Cover to keep warm. Step 3 Spray mushrooms, asparagus and capsicum with oil. Cook mushrooms for 3-4 minutes on each side or until tender and golden. Transfer to a large plate. Cook asparagus and capsicum for 2 minutes on each side or until tender.

Olive oil spray 8 large flat mushrooms

2 medium eggplants, trimmed, thinly sliced lenghtways 2 bunches asparagus, trimmed

Step 4 Layer 1 eggplant slice, mushroom, asparagus and capsicum on each serving plate. Repeat another vegetable layer. Top with a dollop of sauce and sprinkle with chives. Serve immediately.

Shopping list

2 red capsicums, deseeded, quartered

2 tablespoons finely-chopped fresh chives


MARCH Cherries

CUCUMBER

GARLIC

PEACHES

STRAWBERRIES

VEGETABLE: Broccoli, Brussels Sprouts, Cabbage (green), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Squash. FRUITS: Apples, Banana, Limes, Mandarins, Watermelon, Peaches, Plums, Raspberries,Strawberries, Sweetcorn, tangelos.

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Almond and cherry crunch muffins Serves: 12 Time to make: 30 mins

1 cup self-raising flour

2 eggs

INSTRUCTION Step 1 Preheat oven to 180ยบC. Line a 12-hole muffin tray with 12 cupcake cases. Step 2 In a bowl, beat eggs and sugar until fluffy and pale. Stir in oil and vanilla. Carefully fold in sieved flour, baking powder, baking soda, ground almonds and apple sauce. Step 3 Place washed cherries on kitchen paper, dab off excess water and cut in halves. Fold into muffin mixture. Step 4 Fill cupcake cases two-thirds full then sprinkle with sliced almonds. Bake in oven for 15-20 minutes until springy to touch. Leave in tray to cool for 5 minutes. Remove and place on a cake rack until completely cool. Store in an airtight container for 2-3 days.

1/2 cup sugar

1 teaspoon vanilla essence 75g glace cherries

1/2 cup unsweeted apple juice

1 teaspoon baking soda

50ml rice bran oil

70g ground almonds

Shopping list

30g sliced almonds


April kumaras

Kiwi fruits

Watermelon

Parsnip Butternut Squash

VEGETABLE: Beans, Beetroot, Broccoli, Brussels Sprouts, Cabbage (green), Cabbage (red), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Cherries, Kiwi Fruits, Lemons, Mandarins, Nectarines, Watermelon, Orange, Peaches, Pears, Plums, Strawberries, Sweetcorn, tangelos.

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Kumara and bean burgers 4 slices sourdough bread, toasted

Serves: 4 Time to make: 30 mins

1 cup canned cannellini beans, drained and rinsed

INSTRUCTIONS Step 1 Mash the beans. Step 2 Heat olive oil in pan, add the grated kumara and cook for 4-5 minutes or until soft. Add this mixture to the beans in a bowl, then add the red onion, chilli flakes and garlic. Step 3 Lightly beat the egg yolks and combine with the bean and kumara mixture.

1/2 teaspoon chilli flakes

2 tablespoons olive oil

2 eggs, separated

Tomato,cheese and cucumber slice

Step 4 In another bowl, whisk the egg whites together, fold into the kumara mixture, then form into 4 patties and place on a baking tray.

1 red onion, finely chopped LETTUCE LEAVES

Step 5 Preheat the grill and coat the upper side of the patties with cooking oil spray. Cook patties under the grill for 3-4 minutes or until golden, then turn over, coat with cooking oil spray again and grill the other side for a further 3 minutes, or until golden.

Shopping list

Step 6 Place lettuce leaves on the slices of toasted bread, top with burgers and finish with mayonnaise, tomato, cheese and cucumber slices.

COOKING OIL

600G KUMARA (ABOUT 2LARGE KUMARA), PEELED AND GRATED 4 TABLESPOONS LIGHT MAYONNAISE OR SWEET CHILLI SAUCE


MAY Cabbage (green)

Limes

Mushrooms chokos

Onions

VEGETABLE: Beans, Beetroot, Broccoli, Brussels Sprouts, Cabbage (green), Cabbage (red), Chokes, Cucumber, Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Kiwi Fruit, Lemons, Mandarins, Nectarines, Tangelos.

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Chilled lime flan Serves: 8 Time to make: 15 mins

100g digestive biscuits

INSTRUCTION Step 1 Preheat oven to 160째C. To make base, crush biscuits to a powder. Add sugar and mix. Add spread and mix together. Press firmly into the base and sides of an 18cm flan dish. Bake for 8 minutes. Remove from oven and set aside to cool.

50g reduced-fat spread, melted filling

150ml thick greek yoghurt flan base

Step 2 To make filling, combine yogurt, condensed milk, lime juice and zest and mix well. Add gelatin to hot water and stir to dissolve. Add to filling mixture and combine.

Shopping list

Step 3 Pour filling into base. Chill for 2-3 hours or overnight until firm. Decorate with extra thin lime slices and lemon zest.

150ml light condensed milk

1 tablespoon castor sugar

2lemons, juice and zest


June Cauliflower

Apples

Spinach

Radishes

Leeks

VEGETABLE: Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Tomatoes,Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Kiwi Fruit, Mandarins, Nectarines, Orange, Sweetcorn, Tangelos.

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Warm spiced cauliflower salad Serves: 4 Time to make: 40 mins

1 head cauliflower (1kg), chopped in florets

INSTRUCTIONS Step 1 Preheat oven to 200°C. Place cauliflower and chickpeas on an oven tray, spray with oil and sprinkle with cumin, tossing to coat. Roast for 20-30 minutes until cauliflower is browned and tender, with some crispy dark brown edges. Step 2 Blanch or microwave silver beet for 1-2 minutes until tender. Step 3 Combine cauliflower, chickpeas, silver beet and olive oil in a large bowl. Mix well. Season with salt and pepper. Transfer to a serving plate and sprinkle over goats’ cheese.

1 teaspoon ground cumin 400g can chickpeas, drained, rinsed 2 tablespoons crumbled goats’ feta cheese 2 tablespoons extravirgin olive oil

salt and pepper, to taste

Shopping list

4 cups chopped silverbeeet leaves, stalk discarded


July Spring onion

Pumpkin Swedes

Potatoes Watercress

VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Kiwi Fruit, Lemons, Mandarins, Nectarines, Tangelos.

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Lamb, watercress and beetroot salad Serves: 4 Time to make: 30 mins INSTRUCTIONS Step 1 Heat oven to 200째C. Place potatoes in boiling water for 5 minutes then drain. Place beetroot and potatoes on a baking tray. Drizzle with olive oil and season. Cook for 20-25 minutes. Add tomatoes for final 5 minutes of cooking.

400g baby potatoes

6 tablespoons oil-free french dressing

Step 2 Meanwhile, spray lamb with a little olive oil. Season. Sear in a non-stick pan for 8 minutes until still pink in the middle. Rest in pan and set aside. Step 3 In a bowl, place roasted vegetables and watercress. Add dressing and toss lightly.

2 medium beetroot, trimmed, cooked, thinly sliced

2 cups cherry tomatoes 2 tablespoons olive oil

Step 4 Slice lamb and add to salad. Sprinkle Parmesan on top and serve.

Shopping list

450G lamb fillet

3 cups watercress, tough ends removed


August Oranges

Turnip

Yam

Parsnip

Onions

VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash, Yam. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Tangelos.

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Manuka honey roasted yams Serves: 4 Time to make: 45 mins INSTRUCTIONS

500g red or yellow yams (about 16)

Step 1 Preheat the oven to 200째C. Step 2 Wash and dry the yams. Spread them in a roasting dish and spray with olive oil. Toss to coat. Step 3 Drizzle the honey over the yams and roast in the oven for 30-40 minutes, until the yams are slightly caramelized.

2 tablespoons manuka honey

Step 4 Take them out and toss them once or twice during the cooking time. Step 5 Serve the yams with roast meat, chicken or fish.

Shopping list

olive oil


September Artichokes

Carrots

Spinach

Celery Garlic

VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash, Yam. FRUITS: Apples, Apricots, Avocadoes, Banana, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Strawberries, Raspberry, Tangelos.

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Garlic-ginger vege stir-fry 2 onions, diced or chopped

Serves: 4 Time to make: 15 mins INSTRUCTIONS Step 1 Heat a large, oiled frying pan or wok to a high heat. Add onion. Cook, stirring, for 1 minute.

2 cloves garlic, crushed

Step 2 Add garlic, ginger and chilli. Cook for 2 more minutes until softened. Step 3 Add the remaining vegetables and stir-fry until tender crisp. Serve with lime juice and coriander.

1 teaspoon grated fresh ginger

8 cups mixed vegetables such as bok choy, broccoli, snow peas, mushrooms and bean sprouts

1 medium red chilli, seeded, chopped

1 lime, juiced

Shopping list

1/2 cup chopped fresh coriander, to served


October spinach

capsicums

mushrooms

Marrow

Watercress

VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash, FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Tangelos.

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Filo, spinach and Egg tart Serves: 3 Time to make: 35 mins

olive oil spray

INSTRUCTION

1 onion, finely chopped

Step 1 Preheat oven to 180째C. Heat oil in a non-stick pan. Soften onion and mushrooms for a few minutes with mixed herbs. Step 2 Add capsicum. Cook for a few more minutes. Stir in spinach. Heat through.

1 cup mushroom, sliced 1 red capsicum, diced

Step 3 Line a lightly greased quiche dish with filo pastry. The sides need to slightly overlap the edge of the dish. Spray pastry with a little oil.

3 cups fresh spinach

Step 4 Add vegetables to pastry. In a bowl, mix eggs together with cottage cheese, milk and parmesan. Add to pie. Bake for 25 minutes, or until set and lightly golden. 4 sheets filo pastry

2 eggs

150g cottage cheese with italian herbs 4 tablespoons grated parmesan cheese

Shopping list

1/4 cup trim milk


November capsicums

tomatoes

lettuce

beans

beetroot

VEGETABLE: Artichokes, Beans, Beetroot, Broccolli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silverbeet, Spinach, Spring Onion, Swedes,. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Tangelos.

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Stuffed capsicums Time to make: 25 mins

Capsicums (colour of your choice)

INSTRUCTIONS Step 1 Preheat the oven to 180째C. Step 2 Cut the tops off the capsicums. Combine all other ingredients (being generous with the herbs) and stuff firmly into the capsicums. Step 3 Cook for 15-20 minutes, taking care not to blister the capsicum skins.

basil, chopped

rice or couscous, cooked

Parsley, chopped

tomatoes, chopped

Shopping list

feta cheese


december strawberries

kiwi fruits

Cherries

raspberries

avocadoes

VEGETABLE: Artichokes, Beans, Beetroot, Broccolli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silverbeet, Spinach, Spring Onion, Swedes, FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Strawberries, Raspberries, Tangelos.

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Fruit kebabs Serves: 4 Time to make: 15 mins

2 kiwi fruits

INSTRUCTIONS Step 1Remove fromage frais from fridge to sit before use. Peel kiwifruit. Cut all fruit in bite-sized chunks. Step 2 Divide fruit evenly among skewers.

12 strawberries

Step 3 Place chocolate chips in a pan and heat until melted. Stir in fromage frais and pour into a dipping bowl. Serve with fruit skewers.

1 apple

8-12 cherries

Shopping list

1 large banana



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