If you think August is a in-betweener month for in-season fruit and vegies, check out this fresh produce that’s packed with flavour and nutrients – thanks to 12WBT dietitian and nutritionist Georgie Moore. Try the free recipe as proof that RIGHT NOW is a fine time to be getting healthy!
Razzle Dazzle Rhubarb
Rhubarb is the hottest fruit right now and can be found on the menus of many fancy restaurants. It’s also jam-packed with good stuff including antioxidants that help fight cancer. The tart taste makes it a great additional when stewing sweet fruits, especially apples and pears. Georgie suggests adding stewed rhubarb to your morning oats or to a dollop of low fat yoghurt for a warm, tasty snack.
Grapefruit is part of the citrus family, always juicy and stacked with loads of vitamin C, just like oranges – but it doesn’t taste anything like them! Georgie says adding this fruit to a dish will make it really special but finding a flavour balance is the key: “Grapefruit has a strong, tart flavour that really stands out. Make sure you get the combinations right so it doesn’t overpower the other ingredients in a meal.”
Read this post for some new and unusual grapefruit combos to try.
Pack A Punch With Fennel
Why would fennel be called the “scientific” vegie? Because it’s great for experimenting with! Georgie loves the benefits and flexibility of this versatile root vegetable: “Fennel packs a punch with a subtle aniseed flavour and it’s great to keep it in the pantry because the leaves, seeds and bulb can all be used in cooking – the bulb can even be baked or sautéed!” Add the stalks to salad and use the leaves the same way you’d add herbs to flavour marinades and sauces.
Don’t forget the power of potatoes! They’re a comfort food – not just because they’re warm and filling, but because they’re so easy to prepare and work with. Georgie says: “The humble spud always seems to be in season and can be found as a part of most Aussie dinners at least once a week. They can be mashed, chopped, diced, sliced, grated, boiled, roasted, barbecued … the list is endless!”
Check out Georgie’s awesome tips, and how to make the perfect oven-roasted potato chips.
Cauliflower is THE trendy vegie at the moment, so it’s a good thing it’s in season in August! This humble vegetable is super high in fibre but also has a surprisingly high water content, making it incredibly filling for so few calories. Georgie agrees: “Cauliflower is incredibly versatile. It can be made into pizza bases, used as a potato replacement in mash as well as working well by itself in soups, salads, curries and casseroles.”
Give our Chicken Tikka with Cauliflower Mash recipe a whirl!
Free Recipe: Chicken Tikka Curry with Cauliflower Mash
2 Serves I 15 min prep time (marinating required) I 25 min cooking I 406 cal / serve
Cauliflower puree is a great low-calorie replacement for rice when serving curry.
40g Tikka Masala Curry Paste
40g Low Fat Natural Yoghurt
320g Lean Chicken Thigh Fillets, fat trimmed
1/2 cup Liquid Chicken Stock (125g)
1/2 cup Reduced Fat Coconut Cream (125g)
40g Baby Spinach
2 tablespoons Coriander Leaves (6g)
1. Combine curry paste and yoghurt in a large bowl. Add chicken and combine until well coated. Cover and refrigerate for 30 minutes, or overnight, to marinate.
2. Heat a large deep non-stick frying pan over medium-low heat. Add chicken and cook for 5 minutes or until lightly browned. Add any excess marinade and stir to coat.
3. Add stock to pan and stir well. Reduce heat to low. Cover and simmer for 8 minutes or until chicken is cooked through.
4. Stir in coconut cream. Remove lid and simmer, for 10 minutes or until sauce reduces slightly. Remove from heat and stir in spinach to wilt.
5. Meanwhile, cook cauliflower in a steamer set over a saucepan of simmering water until tender. Using a handheld blender, blend cauliflower to a coarse puree. Season with freshly ground black pepper.
6. Divide cauliflower mash and chicken curry between plates. Top with coriander to serve.
When you join 12WBT you get access to more than 650 great recipes using in-season produce and fresh ingredients – every single one is designed for minimum prep effort and maximum taste!