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Hello Autumn and Seasonal Foods

Buying in season allows us to eat fruit and vegetables at their freshest and best, which means they not only taste better - but are bursting with nutrients. It is also a great way of ensuring we maintain a healthy diet while on a tight budget, as in-season produce is generally cheaper than the out-of-season imported options.

Shop, cook and enjoy!

What's in Season?

Fruit

Apples, Avocados, Bananas, Custard apples, Dates, Grapes, Kiwifruit,  Lemons, Mandarins: Imperial, Nashi, Oranges: Navel, Pears, Persimmon, Pomegranates, Quinces, Rhubarb

Vegetables

  Asian greens: Bok Choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Celeriac, Chestnuts, Eggplant, Fennel, Kale, Ginger, Leeks, Mushrooms, Parsnips, Pumpkin, Silverbeet, Spinach, Sweet potato, Swiss chard, Turnips, Watercress

 

Vegetable Spotlight- Fennel

 

Why Fennel?

Fennel is part of the carrot and parsley family and is well known for its aniseed flavour and can be eaten both raw and cooked, making it fantastic addition to salads and for roasting.

Fennel has been shown to  have many health benefits due to its rich source of  Vitamin C, Fibre, Potassium, Calcium and Iron. The vitamin and mineral content in fennel contributes to building and maintaining bone structure and strength.

The fibre content is important to maintain healthy bowel function and feed the good bacteria in the gut.

Fennel is fantastic for aiding digestion and can help to relieve bloating and fluid retention.

To make the best use of this seasonal produce, try this delicious and healthy recipe. Enjoy!

Fennel And Leek Soup ( serves 4-6)

2tbsp extra virgin olive oil

3 leeks (white part only) chopped

4 sprigs of thyme (plus extra for garnish)

1 large fennel bulb (use 2 if small), reserving the fronds for garnish

1 medium green apple, cored & chopped

2 tsp ground turmeric

½ walnut halves (toasted), plus extra for garnish

salt & pepper to season

4 cups of chicken broth

Garnish

3 tbsp walnut halves

2 tbsp maple syrup

1 tbsp butter

plus the extra thyme and fennel fronds

METHOD

1.      Heat the oil in a large soup pot on a moderate heat.  Saute the the leeks and thyme until for 3-4mins until they are soft. 

2.      Add the fennel and apple combining with leek mixture.

3.      Add turmeric and coat the vegetable mixture. 

4.      Saute for 4 minutes until cooked through.

5.      Add walnuts, salt & pepper and chicken broth, stirring to combine.

6.      Bring to the boil and then simmer gently for 15 mins

8.      Blend soup until a smooth consistency.

9.      While soup is cooking, melt butter and maple syrup in a small frypan.  Add walnuts to coat and put aside for garnish.

10.    Serve with garnish of fresh thyme, fennel fronds and maple walnuts, salt & pepper to taste.

 

Love Gardening?

Getting your green thumb on! What to plant and sow now:

May- artichoke, asian greens, asparagus spears, broad bean, broccoli, cabbage, cauliflower, chives, english spinach, garlic, mediterranean herbs, kale, kohlrabi, lettuce, onion, peas, radish, snow pea, spring onion, strawberry plants.

 

Check out this great local event if you want more information

https://www.centralcoast.nsw.gov.au/whats-on/council/green-living-workshop-organic-gardening-0

What's on in the Community

Check out these cool events up and coming on the Coast.

Blues  on The Mountain - Mangrove Mountain 11th May 

https://www.centralcoastaustralia.com.au/whats-on/33118/blues-on-the-mountain/ 

 

Living Timbre Twilight Markets

Every Friday in Wyong 4-9pm 

https://www.centralcoastaustralia.com.au/whats-on/32588/living-timbre-twilight-market/ 
 

Central Coast Kids in Need Charity Ride 5th May 

https://events.cc365.com.au/?event=27218298

 

Pre-literacy presentation

Set your child up for success at Kincumber Library 27th May 

https://www.eventbrite.com.au/e/pre-literacy-presentation-set-your-child-up-for-success-at-kincumber-library-tickets-60232692605  

 

Mad about Dirt - celebrating soil-

Narara Ecovillage 11 May 

http://neln.org.au/mad-about-dirt-sat-11th-may-2019/

 

 


 

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for 2019?

Melissa -
Quality of life