With winter definitely arrived we now have cabbages, broccoli, cauliflowers and more – lots of brassicas as well as the very popular leafy greens. So it can be handy to know some of the health benefits of these vegies – delightful cooked using exciting innovative and simple recipes (see recipe for Coconut Cabbage below). In a recent article Dr Veronique Desaulnier wrote at website Green Med Info that:
We have long thought that we inherited diseases from our ancestors as a result of the genetic imprints. But an emerging new science called epigenetics helps us to see that we do have control over the destiny of our health. An improved diet that is very high in antioxidants and phyto chemicals like sulforaphane can actually signal the genes and the DNA to be expressed in a healthy way instead of being expressed in a disease. http://www.greenmedinfo.com/page/team (search under articles)
Brassicas are vegies high in the very important sulforaphane – some like broccoli sprouts are very high. But the humble cabbage is not really so humble as it has a lot to offer. Cabbage – especially raw or lightly steamed for a maximum of 4 minutes so it is crisp and flavoursome maintains its good nutritional qualities.
Cabbage is wonderful for fermenting which adds extra health benefits so if you are interested – below is a link to some instructions for making sauekraut or you could book into local chef – Jean Martinez’s Wild Fermentation – Lacto Fermented Foods For Health & Vitality – Sunday June 14th 2015 | 10.00am – 3.00 pm in the Burringbar Hall. https://www.123tix.com.au/events/wild-fermentation-lacto-fermented-foods-for-health-and-vitality-burringbar-hall. Jean will be doing some cooking demos at the market soon.
Stallholders that carry cabbage and other brassicas include:
- BioOrganic Farm – Chinese cabbages, kale and small amounts of broccoli.
- Cecil Farm – a range of brassicas including cabbages, broccoli and kale.
- Jumping Red Ant – broccoli this week with more brassicas coming soon.
- The Gourmet Salad Hut – kale.
- Sylva Lining Organics – broccoli and kale.
Quarterdeck Organic Citrus – Phil sends his apologies for his last minute withdrawal from last week’s market. Unfortunately when fruit picking on Monday he discovered that there simply was not enough produce to offer for the winter season.
However we do have other stallholders carrying some citrus and we are working on gathering more.
- Doug and Blanche Narbey – as well as their avocados they will be bringing bush lemons from their farm this week and Emperor mandarins and grapefruit in a few weeks from a local Burringbar citrus grower.
- Jumping Red Ant has limes.
- The Gourmet Salad Hut has mandarins from time to time.
And there is more to come: We are also looking to set up a community table for shoppers and local people who have excess citrus on their trees in their back yard and are willing to sell it at the market. They simply need to contact me and let me know what they have to bring along so that we can make suitable arrangements and discuss a small stall fee.
NEW! Coming this week is Grassroots Sugar Cane Juice so look out for David and his wonderfully refreshing sugar cane juice with lime juice and … David apologises for not being ready as advised last week BUT has assured me that he HE WILL be at he market this week.
Local Fusion Foods – John and Lynne are back this week.
Also commencing this week or next (just waiting on confirmation) is Food@Sven’s. For breakfast variety you can’t go past chef Sven’s Tortilla Wraps with salmon or egg and bacon to name a few; Farmers’ Breakfasts starting with eggs and bacon and adding the works if you wish! And Brioche.
Supporting the Community:
Riding for the Disabled will be at the market this week hoping to raise funds for their good work.
Seasonal fruit or vegie recipe: Coconut Cabbage – adapted from http://www.taste.com.au/recipes/23822/coconut+cabbage
¼ white cabbage (approx. 400 grams) coarsely chopped
¼ cup of desiccated or shredded cabbage
2 tsp ground turmeric
2 tsps fresh ginger
2tsps mustards seeds
3 cloves garlic
1 long fresh green chiili thinly sliced
Oil – I use coconut oil (but use an oil of you choice)
Heat oil in pan over medium – add in all fresh ingredients except cabbage for 1-2 minutes then add in mustard seeds and turmeric and cook until seeds start to pop. Finally add coconut and cabbage. Toss for a few minutes until cabbage is crisp and tender.
Produce of the week (newest season produce is in bold):
- Avocados (Fuertes)
- Cos lettuce
- Cucumbers (Lebanese)
- Dragon Fruit
- Fancy lettuce
- Leafy greens – lots if variety including herbs, kale, swiss chard and many more.
- Red Papaya
- Sweet potatoes
Seasonal Produce List Updated:
Beans (+organic), Beetroot (+organic), Broccoli, Cabbage, Capsicum, Cauliflower, Chard (organic), Chilli, Cucumber (+organic), Corn (+organic), Eggplant (+organic), Garlic (+organic), Herbs (basil + organic basil, coriander, ginger, rocket, turmeric and more), Kale (+organic), Lettuce (cos organic), Fancy Lettuce and mixed salad greens, Micro greens (+ wide variety of organic such as alfalfa, barley greens, sunflower, broccoli, chick pea), Mizuna, Onion (+organic), Pak Choi (organic), Potato (Sebago) , Pumpkin (+organic), Salad Mix, Silver Beet, Sprouts (+organic), Spinach (+organic), Sweet Corn, Sweet Potato (+organic), Tatsoi (organic) Tomatoes (+organic), Taro, Watercress, Wheat grass, Zucchini (+organic).
Apples, Avocados, Bananas (Cavendish, Lady Fingers and Little Gem), Blueberries, Dragon Fruit, Grapefruit, Lemons, Limes, Mandoes, Oranges (organic), Passionfruit, Paw Paw, Pears, Rock melons, Strawberries, watermelons.
Pecan nuts and macadamia nuts (back in April)
Cows milk, cheeses and yoghurt, kefir.
Goats milk and soft cheeses, kefir
Raw unprocessed honey, creamed honey and creamed honey with cinnamon! And bees wax candles also.
A variety of artisan sour dough breads baked with organic flours and flavours that use local market products including macadamia nut bread!
Beef, lamb and pork (All Natural Meat Company), Salami (Nimbin Valley Diary)