FEEL GOOD FACTOR
Q: How do colds and flus impact our ability to enjoy food?
This week’s bulletin was inspired by this week’s SMH article on natural remedies and the validity of using food as medicine. There is no doubt that over the last decade there has been a significant cultural shift towards wellness, so much so that Australians last year spent $1.4 billion dollars on vitamins and dietary supplements. For those of use not keen on lining up our pills every morning or drinking 15 cups of herbal tea a day, this week’s bulletin is dedicated to fresh produce that not only serves up a powerful flavour hit in the kitchen but also offers impressive health benefits.
HABANERO CHILLI:
Flavour hit: very spicy but with a distinctive, almost fruity aroma
Appearance: current stock is hydroponic- look like very small, red lanterns
Availability: all year, best Nov - Mar
Selection: look for taut, even skin with a bright colour
Storage: wrap in paper towel and store in fridge
Preparation: chop into an angry sauce, be careful to protect eyes as it is very strong
Health bonus: helps prevent artherosclerosis (heart disease). For those with a cold, the spicy heat will clear the nose, while the beta carotene (Vit A) in red chillies keeps the skin/mucus membranes healthy. The capsaicin in chillies is also proven to reduce inflammation
GINGER:
Flavour hit: hot, spicy aromatic and pungent with a smooth texture
Appearance: firm, striated root with light-brown skin and light-yellow flesh
Availability: all year, best Mar - Nov
Selection: firm, smooth, plump rhizomes
Storage: unpeeled in a zip lock back in the refrigerator
Preparation: peel then chop, grate or slice into soups, stir fries, curries etc
Health bonus: nature’s wonder drug - anti-nausea (carminative), anti-inflammatory (arthritis), anti-bacterial and anti-microbial (colds/antiseptic), proven anti-cancer properties, stimulates circulation and combats chills/fevers and heart disease
GALANGAL: aka Siamese Ginger
Flavour hit: pungent mustard with slight fruit undertones- popular in South East Asian cuisine
Appearance: similar to ginger but with pink-tan skin and white flesh
Availability: all year
Selection: firm, smooth, plump rhizomes
Storage: do not refrigerate as it will blacken the galangal. wrap in absorbent paper and place in a plastic bag in cool, dry area
Preparation: peel then chop, grate or slice into soups, stir fries, curries etc
Health bonus: similarly to ginger- anti-nausea (carminative), anti-inflammatory (arthritis), anti-bacterial and anti-microbial (colds/antiseptic), stimulates circulation and combats chills/fevers
GARLIC:
Flavour hit: rich & pungent, onion tones though roasting brings our nutty flavours
Appearance: white, purple or pink bulbs with a thin neck, covered in a papery skin
Availability: all year - Australian seasons are Oct - May
Selection: choose dry, firm, plump bulbs
Storage: store in cool, dark well ventilated place
Preparation: as per wasabi/horseradish it is the chemical reaction caused by preparing garlic that gives it its flavour. Crushing results in an intense aroma and taste while slicing will cause a milder reaction and therefore flavour
Health bonus: natural antibiotic, also assists in management of blood pressure & cholesterol
TURMERIC:
Flavour hit: strong peppery taste with hints of ginger & orange - used widely in Indian cuisine
Appearance: appears similar to ginger but distinct deep yellow-orange flesh
Availability: All Year
Selection: firm, smooth, plump rhizome
Storage: store unwashed in the fridge, wrapped in a paper towel in a plastic bag
Preparation: unless you want orange hands handle with care, can be ground, chopped, minced, grated or sliced into dishes
Health bonus: reduces risk of Alzheimers by 50%, anti-inflammatory, gargled with water its anti-bacterial properties ease a sore throat
HORSERADISH:
Flavour hit: spicy mustard hit- bright, pungent and aromatic - used mainly as a condiment
Appearance: white, tapered root covered in light-brown, hairy skin
Availability: Mar - Nov
Selection: avoid shrivelled or dry roots with soft, green spots
Storage: loosely wrapped in plastic in the refrigerator
Preperation: fresh roots aren’t pungent but (similar to wasabi) the process of cutting, grating or grinding causes a chemical reaction and releases oils responsible for the pungent aroma and taste. Once prepared, use quickly or it will lose potency (and if left exposed a bitter taste)
Health bonus: anti-oxidant and detoxification functions-great for colds as it has high vitamin C content is a strong antibiotic, bronchodilator (asthma, bronchitis) and stimulates the immune system
KAFFIR LIME LEAVES:
Flavour hit: intense, acidic, citrus flavour used in Thai, Indonesian and Cambodian cuisine
Appearance: dark green glossy leaves in figure of eight shape
Availability: All Year
Selection: look for a deep, glossy colour on the leaf
Storage: store in zip lock bag in refrigerator
Preparation: remove centre vein, slice finely or tear into stir fries, soups, curries or salads
Health bonus: small amounts of beta-carotene
LEMONGRASS: aka Takrai
Flavour hit: pungent, distinctive lemon hit features heavily in South East Asian cuisine
Appearance: long grass-like stalks
Availability: All Year - peaks in warm weather
Selection: look for plump, firm stalks
Storage: keep in a sealed plastic bag in the refrigerator
Preparation: peel tough outer layers of stem and trim base. If using as an infusion, bruise the stem to release oils before adding. Or finely chop into stir-fries, curries etc
Health bonus: the citral in lemon grass has anti-bacterial properties that help to ward of colds & coughs, it is also moderately high in folate and helps detoxify the body
SAW TOOTH CORIANDER: aka Saw leaf herb, Ngo Gai, Thai Coriander, long leaf coriander
Flavour hit: intense coriander - peppery & pungent, used Vietnamese, Thai & Punjabi cuisine
Appearance: thick, long, serrated green leaves
Availability: Apr - Sept
Selection: choose vibrant green leaves that look fresh and not wilted
Storage: good shelf life, store as per other cut herbs (either refrigerate dry in sealed bag or cut stems and sit in water then refrigerate)
Preparation: tougher than usual coriander it is torn or chopped into soups, stir-fries, curries and salads. Good for drying as it holds flavour & colour better than regular coriander.
Health bonus: often prepared in tea to stimulate appetite & soothes stomach ache
VIETNAMESE MINT: aka laksa leaf
Flavour hit: spicy, citrusy, pepper flavour - common in South East Asian, Vietnamese cuisine
Appearance: long, narrow leaves with red-brown tint at base & green tip
Availability: All Year
Selection: choose vibrant green leaves that look fresh and not wilted
Storage: wrap loosely in paper towel & store in zip-lock back in fridge
Preparation: rinse gently and used raw in salads, summer rolls, shredded into laksa or stews
Health bonus: traditionally used to treat stomach complaints and reduce swelling.
WASABI STEMS:
Flavour hit: intensely hot, peppery, sweet mustard - similar to horseradish
Appearance: short, thick, green knobbly stems
Availability: All Year
Selection: choose fresh, firm stems
Storage: wrap unused stems in a paper towel and store in a sealed bag in the refrigerator
Preparation: similarly to horseradish it is the chemical reaction caused by grating that releases the signature flavour of wasabi. grate to a fine paste allow to rest for 2-3 minutes to achieve full flavour then serve
Health bonus: many believe wasabi is good for clearing the sinuses however the opposite it true. It is the anti-microbial, anti-inflammatory and anti-cancer properties of wasabi that are notable
A: Approximately 80-90% of what we taste is thanks to our sense of smell. The taste receptors on the tongue only distinguish between sweet, salty, sour and bitter, it is actually the scent or aroma of the food that allows us to enjoy complex, subtle flavour combinations. Therefore when you suffer from a cold/flu or any condition that interferes with your ability to detect these scent particles, it stops the brain being able to communicate the usual taste information stored for that food.
THE ROOT OF THE MATTER
Q: What does Kohlrabi have to do with broccoli?
Ralph Waldo Emerson once said that the “beautiful rests on the foundations of the necessary” and nothing could be truer for the workhorses of the culinary world: root vegetables. Despite their functionality and crude appearance, root vegies are at the core of cuisines worldwide due to their flavour, affordability and nutritional value.
While Winter is the peak season for most root vegetables, Autumn sees early lines of root vegetables arriving at the markets- preparing us for the chilly months and comfort food to come. Here’s some of the more unusual or timely root vegetables to keep an eye out for this Autumn.
POTATOES:
While we have previously explored the most popular taters and their uses (see Boil ‘em, mash ‘em, stick ‘em in a stew post) here’s some strong Autumn varieties.
Burbank aka Idaho
When: All year, best Mar - Dec
How: The chip potato! Though also good for baking and roasting
Kennebec
When: All year, best Jan - Oct
How: Starchy so make great chips but also good mash, boiled, baked or fried
Pontiac:
When: Available all year but good buying at the moment
How: General purpose, though avoid frying. Density means longer cooking time but holds shape well and has minimal discolouration after cooking
Royal Blue:
When: All year, best Feb - Aug
How: All rounder- good cooking variety (roast, mash, chip, salad)
CELERIAC: aka Celery root
Availability: All year, best Mar – late Sept
Appearance: creamy brown solid tuber
Flesh: white
Flavour: rich texture & slightly smoky flavour - cross between celery and parsley
Selection: choose medium size roots that are firm, if the leaves are still attached look for healthy plump stalks
Preparation: Don’t wash until ready to use and peel tough outer layer. Think remoulade, soups, chips, or as a side (boiled, steamed, mashed). Raw they are often grated in salads (use lemon to stop discolouration once cut)
Nutritional value: good dietary fibre and Vitamin C
KOHLRABI: aka Turnip-rooted cabbage, Cabbage Turnip
Availability: early produce at markets now, best Jun - Aug
Appearance: swollen stem at the base of blue/green leaves, stem can be red/light green (white)
Flesh: pale green - creamy white and crispy
Flavour: slightly sweeter than broccoli stems or cabbage heart. White tends to be slightly softer and milder, while red is larger and has a stronger aroma and flavour
Selection: buy med size (larger = woodier). Look for crisp, good colour
Preparation: cut off base, trim stalks. To get the most value and nutrients, cook whole with skin on then peel after cooking. Otherwise, use much like a turnip- lovely raw in salads or roasted/sauted
Nutritional value: very high Vitamin C and potassium
LOTUS ROOT: aka renkon
Availability: Mar – Nov
Appearance: root (rhizome) with reddish brown skin
Flesh: slightly crunchy, white flesh with air holes running the length of the root
Flavour: sweet, crisp (maintains texture when cooked)
Selection: firm, plump and juicy with no soft spots. The darker the root the older it is
Preparation: Peel and go. Can be eaten raw like celery or carrot on a platter or in salads. When cooking it is recommended to blanch prior to cooking to avoid discolouration. Steam, stuff, caramalise, stew, candy or use in a curry or soup
Nutritional value: dietary fibre, Vitamin C, minerals- copper, iron, zinc, magnesium
HORSERADISH:
Availability: Mar - Nov
Appearance: white, tapered root
Flesh: white
Flavour: spicy, pungent nose burn- similar to wasabi or mustard (which are in the family)
Selection: avoid shrivelled or dry roots with soft or green spots
Preparation: fresh roots aren’t pungent but (similar to wasabi) the process of cutting, grating or grinding causes its cells to breakdown and undergo a chemical reaction. This reaction releases oils which provide the pungent aroma and taste. Once prepared, fresh horseradish should be used quickly or it will lose its potency (if left exposed it can also develop a bitter taste)
Nutritional value: antibacterial (good for colds) source of potassium, calcium and magnesium
PARSNIP:
Availability: All Year, best Mar - Oct
Appearance: taproot that looks like a white carrot
Flesh: creamy white
Flavour: sweet yet with a slightly nutty, peppery edge
Selection: pick small to medium size roots (large have a woody core) with a smooth, firm surface
Preparation: Best in dishes with prolonged cooking
Nutritional value: good source of potassium, dietary fibre, vitamin C and niacin
SWEET POTATO: aka kumera
Availability: All year, best May to July
Appearance: long, tapered root with smooth skin that can be white, orange, red or purple
Flesh: can be white, yellow, bright orange or purple.
Flavour: sweet - orange varieties are sweetest due to a higher sugar content
Selection: bright, uniform skin that is clean and smooth with no cracks or bruises
Preparation: can peel or scrub the skin. The options are endless, they can transform into everything from a scone to a chip- while also good raw in salads or coleslaw
Nutritional value: Orange varieties are best for Vitamin C, beta-carotene and dietary fibre, though all are fat free with good Vitamin C, A
TARO
Selection: choose hard, firm tubers heavy for their size
Preparation: use much like you would a potato - bake, roast, chip, fry or boil or chop into soups, curries, casseroles or stews
White:
Availability: May – Jan
Appearance: small- medium tubers with brown to purple/brown skin
Flesh: white
Flavour: somewhere between a potato and a chestnut
Pink: aka Samoan Taro
Availability: Jul - Aug
Appearance: small- medium tubers with brown to purple/brown skin
Flesh: white
Flavour: slightly nutty
Yellow: aka Dasheen
Availability: Jul - Aug
Appearance: large, long tubers with a yellow skin (avoid any with pink skin as this indicates damage)
Flesh: pale yellow
Flavour: nutty, slightly sweet, dryer texture- preferred variety for Polynesian cooking
Japanese: aka Sweet White, Mini Taro
Availability: Jun - Aug
Appearance: mini tubers that grow off the main tuber
Flesh: white
Flavour: sweet, moist – preferred for Asian/Japanese cuisine
JICAMA: aka Yam Bean, Mexican water chestnut
Availability: Jun - Dec
Appearance: tan coloured tuber
Flesh: white and crunchy
Flavour: crisp and sweet (cross between an apple and a potato)- high water content
Selection: medium size, firm with dry roots
Preparation: Use like apple or pear in salads (grated/chopped) as it won’t discolour. Can be used like a water chestnut in Asian dishes or chopped into stews or soups.
Nutritional value: very good source of Potassium, dietary fibre and Vitamin C
A: Believe it or not, they are related. They both belong to the species Brassica Oleracea, which also lays claim to Brussels Sprouts, Chinese Broccoli, Broccoflower, Collard Greens, Cauliflower, Cabbage and Kale. All deriving from Wild Cabbage, these strikingly different vegetables (in both appearance and flavour) have been deliberately shaped into their current forms through thousands of years of careful cultivation by humans.
AUTUMN HARVEST
Q: How long is the rain likely to last?
Summer is officially gone and with it go the luscious stonefruits, berries and tomatoes that characterise Sydney’s summer menus. So what can we expect from Autumn 2012?
Sydney’s tropical (read: rainy) summer has taken its toll on local produce (especially ground grown crops- herbs, asian vegetables, tomatoes) however consistent supply from interstate has managed to keep the markets relatively stable. Unfortunately, we are now starting to see poor weather impact interstate products and if the rain continues we can expect to see quality and price issues across the board.
On a positive note all this wet weather has brought the elusive Pine Mushrooms to the markets early, not to mention apple, pears, exotic fruits , cabbage lines and root veg are all looking relatively consistent and are good eating.
AUTUMN FLAVOURS:
APPLES/PEARS/QUINCE:
New season apples, pears and quince are abundant in Autumn with almost all varieties of apple and pear available over the course of the season.
Supply: Expected to be consistent bar a significant storms or hail in the growing regions
Inspiration: Vogue Entertaining + Travel’s Spiced Quince and Pears with baked custard
BEANS:
Beans are a staple of Autumn, with Borlotti, Butter, French, Green, Roman and Snake making an appearance.
Supply: With the rains in QLD/Nth QLD this week the market for beans has turned dramatically with supply very tight and price jumping significantly. With supply directly influenced by the weather we hope to see supply and price improve as the weather clears.
Inspiration: Teage Ezard’s Barbecued ox tongue with southern gold potatoes, snake beans and sticky mustard dressing recipe
CABBAGE:
Hitting the markets earlier than usual, cabbage lines – chinese wombok, red cabbage, Tuscan cabbage – fill the gap left by the slowing lettuce lines.
Supply: Hardier than other ground grown crops, supply should remain consistent. However excessive rain or flooding may cause splitting and as a result supply issues
Inspiration: Jacques Reymond’s Spatchcock & Buttered Cabbage with verjus
EXOTIC FRUITS:
Filling the void of the lush mangoes and berries come the passionfruit, custard apples, breadfruit, persimmon, guava and pomegranates & tamarillos
Supply: Some issues with guava supply at the moment but otherwise looking steady for the season ahead
Inspiration: Kim Woodward’s Butter roasted halibut, lobster salad, coriander pasta and passion fruit sauce
NUTS:
Autumn also sees the return of the fresh nuts- with Australian grown pistachios (NOW), almonds (Feb-Mar), Hazelnuts (Feb-Apr), Peanuts (Feb-June) and Chestnuts (Apr- Jul) on the scene!
Supply: When they hit the markets, they hit in force- though they finish all too quickly
Inspiration: Peter Gilmore’s Caramelised Vanilla Brioche French toast
PUMPKIN:
I recently read a quote that said there were four seasons, Spring, Summer, Pumpkin and Winter. With all lines including Butternut on offer in Autumn, who can blame them.
Supply: Sourced locally, pumpkins are traditionally abundant and great eating for the whole season
Inspiration: Rick Stein’s Pumpkin ravioli with sage butter
ROOT VEG:
Autumn sees the root veg come into their own with sweet potatoes, horseradish, turnip, parsnip and spud varieties (Royal Blue, Ruby Lou, Pontiac, Desiree, Burbank, Purple Congo) all coming into their own.
Supply: While supply should remain consistent, root veg are susceptible to splitting and rot with too much rain – so lets hope for some clear skies.
Inspiration: Bar H’s Sashimi of striped trumpeter with mushrooms and ginger, horseradish and soy dressing
More produce highlights for Autumn: Pine Mushrooms, Celeriac, Fennel, Leeks, Spinach and Silverbeet
A: Unfortunately it may last a while yet. The Bureau of Meteorology is predicting a wetter autumn than average for NSW and SA and a slightly drier season for VIC and TAS. There is a silver lining however, with the BOM describing their outlook model as having ‘low skill over South East NSW’ at this time of year! So you never know, blue skies could be just around the corner.