so freshsummer 2014 Your seasonal fresh food market magazine!

what’s inside!

What’s in Season?A seasonal fruit and vegetable report for summer

Paleo TreatsOur friends the Merrymaker Sisters share their paleo gingerbread cookie recipe.

Eat your Water Stay hydrated with water-rich foods this sunny season.

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barbequekingTops tips to barbeque success this summer!

so freshsummer 2014

get social

summer lovin’what’s happening at the markets this summer!

downloadeat fresh! today!

#toptweeters

@ywcacanberra @belcon-nenmarkets Kitchen is an awesome venue - check out the demo mirror!

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’Tis the season to be jolly! And at the markets, we’ve got plenty of activity and specials to keep you happy over the festive season.

December 13 sees our first ever Harvest Swap hosted at the markets. If you haven’t heard about the program already, Harvest Swaps are local gatherings where members of the community swap excess home grown produce and gardening extras. Bring down your extra fruit and vegetables between 10:00am and 2:00pm and help reduce our collective carbon footprint.

Christmas is all about friends, family and… feasting! Christmas day wouldn’t be the same without the obligatory food coma, so we’ve thrown together our favourite BBQ tips and a paleo gingerbread cookie recipe from our friends the Merrymaker Sisters. The Belconnen Fresh Food Markets wishes all of our readers a very Merry Christmas, and a Happy New Year!

@themarrymakersisters See you all at the @belcon-nenmkts Market Kitchen at 1:30pm! Yay! Yum!

@katscanes brunch at #markets. prob best #cof-fee i’ve had in Canberra, apart from mine.

@positivism1 bouncy castle! @belconnenmkts

@JoAllebone Love the setup here at @BelconnenMkts Kitchen - fantastic for a Christmas feast workshop! #CBR #FrugalFeast

@fimail70 Good to see lots of summer fruits around @belconnenmkts @fitlions Learning to make @themmsisters mousse at the @BelconnenMkts om noms!! @foodandforays Love #BookPassion @BelconnenMkts #CBR Always greeted with a smile and a book sugges-tion because Sue just knows. New and end of line books. @positivism1 Wow the lychee pastry at knead bakery @belconnenmkts is amazing.

Grapefruit 90% water

Lettuce 96% water

so fresh summer 2014

We all know that staying hydrated is a crucial element to our health and wellbeing, but many of us fail to consume the recommended water intake per day. Drinking 6-8 glasses of water per day can seem like a daunting task. Sometimes, plain water just isn’t appealing.

However, you don’t actually have to drink your entire water intake, you can eat it too! Roughly 20% of our water intake is derived from food, particularly from fruits and vegetables. We’ve picked six nutritious, water-rich foods for you to snack on this sunny season.

“Roughly 20% of our water intake is derived from food, particularly from fruits and vegetables”

EAT YOUR WATERfood that keeps you hydrated

Grapefruit 90% water

Spinach 92% water

Watermelon 96% water

Lettuce 96% water

Tomatoes 94% water

Carrot 90% water

tips for staying hydrated

To make it a little more interesting, try adding a slice of lemon or lime to your drink.

If you’re going to be exercising, make sure you drink water before, during and after your workout.

Start and end your day with a glass of water.

If you’re feeling peckish, try drinking a glass of water and waiting ten minutes before you eat. The sensation of thirst can often be confused with hunger.

so freshsummer 2014

fruitapricotbananacherrygrapeslime lychee

mango nectarineorangepeachplum strawberry

vegetablesasparagusbeanceleryeggplantlettuce okra

onionpeasradishsweetcornwatercresszucchini

nectarine The smooth skinned member of the peach family! Nectarines originate from China more than 2000 years ago, and can be traced back to ancient Greece, Rome and Persia. Nectarines are rich in vitamin C and low in calories with no sodium or cholesterol.

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profile!

ingredients (serves 20) 300g almond meal

1 tbs ground ginger

1 tsp cinnamon

1 tsp nutmeg

½ tsp baking powder (gluten free)

1/4 cup coconut oil melted

2 tbs raw honey

1 tsp 100% vanilla extract

1 egg

method1. Preheat oven to 160 degrees Celsius.

2. In a large bowl mix the almond meal, cinnamon, ginger, nutmeg, baking powder. Leave this for now.

3. In a food processor (we use our Vitamix), whiz the coconut oil, raw honey, vanilla extract and egg until combined.

4. Add the dry ingredients to the food processor and whiz to form a dough (the mixture will be quite moist).

5. Take out the mixture and knead a little to form a ball.

6. Place the mixture between 2 pieces of baking paper and roll out to 3mm thick.

7. Place into the refrigerator for 30 minutes.

8. Once refrigerated, cookie-cut into desired shapes and place carefully onto a lined baking tray (you will need 2 trays).

9. Place into the preheated oven and bake for 25 minutes or until golden brown.

10. Allow to cool and enjoy!

gluten-freegoinggingerbread cookiespaleo

source: The Merrymaker Sisters www.themerrymakersisters.com.au

so fresh summer 2014

gift ideasChristmas

Gingerbread Christmas Tree Cooking Coordinates

$29.50

Assorted books for Adults and Children Book Passion

Christmas Bon Bon Cake Food Lovers

$60

Assorted Hair Products Pivotal Hair

Hoppy Christmas Pale Ale First Choice

$24.90

Wild Knot Bear Petbarn $14.80

Gingerbread House Kit Belconnen Delicatessen

Gift Vouchers Qi Massage From $40

Assortment of Boy’s and Girl’s Clothing Janey Fashion

so freshsummer 2014

Dust of those tongs and fire up the barbie, Canberra summer is back in full force! The next three months are all about outdoor dining, and we’ve got a few handy tips and tricks to ensure you take the honourable title of Barbeque King this summer. Patience is a virtue We know that hunk of red meat looks damn appetising, but throwing a cold steak on the barbie can make for meat that crispy on the outside and cold on the inside (yuck!). Take your meat out of the fridge and let it come to room temperature before you cook it, and half the battle of cooking meat through to the middle is done for you. it’s getting hot in here Preheating your BBQ in a crucial part of the cooking process! Cooking meat on a barbie that isn’t up to speed means longer cooking times, resulting in dry and overcooked meat. We use the following steps

to the optimum cooking temperate is reached before we place anything on the barbie.

If your barbeque doesn’t have a hood, turn all burners to their highest setting and leave for ten minutes. After this time, turn your burners down until you reach your desired temperature. We recommend setting it somewhere between medium and high for optimum results.

If you’re cooking with a hood, light up your barbeque and turn the two outer burners onto high. Leave the barbeque, hood down, for eight minutes. Reduce your burners down to medium, and you’re good to go. Let it be Just like any good relationship, you’re going to need to give your meat a little room to breathe. The rule of thumb is that you should only flip your steak once, so don’t go poking and prodding around.

barbeque kinghow to become a

spring 2013

Let it be (part 2) It’s tempting, I know, but meat needs to be rested before it’s devoured. Why? Put simply, all the juicy goodness and flavour in your steak hides right in the middle. If you cut into that pink, tender section in the middle too soon, all of your hard work quite literally pours out onto your chopping board. So even if you have to swat away a hand or two, the end result will be worth the battle the balancing act When we think ‘barbeque’, it’s easy to get carried away with carnivorous thoughts of sticky ribs, plump steaks

and perfectly seasoned meat patties. Alas! Being a barbeque king means serving your guests a balanced meal, including salads and vegetables to compliment the meaty stars of the grill. Ideally, sides should make up for two third of each guests plate.

Get creative; sides should not be an afterthought! Think of hearty potato salads, grilled asparagus dressed in a tangy vinaigrette and grilled seasonal vegetables, with a good splash of olive oil and a crumbling of punchy feta. Now that’s impressive.

ingredients Olive oil to brush grill 3 bunches of asparagus Freshly ground salt and pepper 2 tbsp of white wine vinegar

method

1. Place the vinegar, dijon and wholegrain mustard, oil, garlic and sugar into a bowl. Season with salt and pepper and whisk until combined.

2. Heat your barbeque to medium-high. Brush olive oil over your grill, and place asparagus spears onto your barbeque in a single layer. Cook for approximately 3 minutes, turning occasionally.

3. tranfer your asparagus to a serving dish.

4. Drizzle asparagus with dressing and season with salt and pepper.

Tempt your guests with juicy, crunchy spears of asparagus drizzled with a tangy mustard vinaigrette. Ready in under ten minutes and perfect for pleasing a crowd.

1 tsp Dijon mustard 1 tsp wholegrain mustard 2 tsp of olive oil 2 cloves or garlic 1/4 tsp caster sugar

For more recipes, visit our online Cookbook at www.bffm.com

so fresh

more recipes!

chargrilled with a mustard vinaigrette

bffm.com.auLATHLAIN STREET, BELCONNEN

W E D N E S D A Y - S U N D A Y

SELECTED STORES OPEN 7 DAYS

At Belconnen Fresh Food Markets, you can B!

quality produce for your Christmas feast, and a selection of unique, thoughtful gifts to match

everything you need this Christmas

With a plethora of fresh produce, meat, seafood and poultry on offer, there really isn’t anywhere better to shop for all of your Christmas needs. Preorder your Christmas Ham on the bone, or celebrate

Christmas in style with a selection of high quality seafood and small goods from our fish mongers and delicatessens.

Our extensive range of specialty products also make for unique, thoughtful and personalised gifts. From gourmet sauces and jams

made in house, through to hand selected literature and traditional Thai massage, we’ve got a gift for everyone at the markets this Christmas.