pocket guide to seasonal fruit and vegetables

Pocket guide to seasonal fruit and vegetables Seasonal Winter Fruits & Vegetables Make the most of the food you buy with these simple winter recipes Coage Pie Ingredients 2 tbsp olive oil 2 chicken thighs, cut into 2cm pieces ½ onion, diced 2 cloves garlic, minced 2 cups chicken stock 3 cups water 4 cups broccoli (1 head) ½ tsp cayenne powder ¼ tsp nutmeg 1 cup milk 2 cups grated cheddar cheese Method Heat oil in large pot over medium heat. Add chicken and brown on one side. Flip chicken and add onions and garlic. Once browned, add stock, water and pasta to pot, stir, cover with lid, and bring to boil. Reduce to low, stir, cover and simmer 20 mins. Add broccoli, stir as broccoli steams and liquid evaporates. Add milk and cheese and stir until cheese melts and you have a smooth cheese sauce. Add salt, pepper, cayenne and nutmeg. Yum! Serves: 4 - Recipe and photo: www.tasty.co Pear and Banana Muffins Cheesy Chicken and Broccoli Pasta lovefoodhatewaste.nsw.gov.au This project is a NSW Department of Planning, Industry and Environment, Waste Less Recycle More initiative funded from the waste levy. Fruit Apples Avocados Banana Cumquat Custard apples Dates Grapefruit Kiwifruit Lemons Mandarins Oranges Pears Pomelo Quince Rhubarb Tangelos Vegetables Beetroot Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celeriac Celery Fennel Kale Kohlrabi Leeks Lettuce Okra Onions Parsnips Potatoes Pumpkin Radicchio Silverbeet Spinach Spring Onions Swede Sweet Potato Turnips Ingredients 500 grams lean beef mince 300 grams fruit chutney 800 grams potatoes peeled, boiled and mashed 3/4 cup grated cheddar cheese 1 finely diced carrot 1 cup frozen peas or corn Method Preheat oven 180ºC. In a nonstick frying pan over moderate heat, brown the mince, season and stir through chutney and carrot. Reduce heat and simmer for 8 minutes, adding peas or corn in for the last 5 minutes. Pour into a casserole dish, top evenly with mashed potato and sprinkle with grated cheese (a combination of cheddar and Parmesan is also nice). Bake for 20 to 30 minutes or until cheese is nice and bubbly. Serves: 8 - Recipe and photo: www.4ingredients.com.au Ingredients 1 large pear cored and diced 1 large ripe banana 2 eggs 1 teaspoon vanilla extract 3 tablespoons coconut oil 1 1/4 cups self-raising flour Method Preheat the oven to 180ºC and line two 12-cup mini muffin trays with papers. Place the pear in a pot with 1⁄3 cup (80ml) water, pop a lid on and simmer until tender, 5 minutes. While cooking, place banana in a large bowl and mash with a fork; add eggs, vanilla, and oil. Purée the cooked pear and cool before adding to the other wet ingredients; mix to combine. Add the flour and stir to combine. Spoon across the prepared muffin-trays. Bake for 15 minutes (25 minutes if using a large 12- cup muffin tray), then cool before serving. Store in an airtight container for 3 days. Serves: 8 - Recipe and photo: www.4ingredients.com.au

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Pocket guide to seasonal fruit and vegetables

Seasonal Winter Fruits & Vegetables

Make the most of the food you buy with these simple winter recipes

Cottage Pie

Ingredients2 tbsp olive oil2 chicken thighs, cut into 2cm pieces½ onion, diced2 cloves garlic, minced2 cups chicken stock3 cups water4 cups broccoli (1 head)½ tsp cayenne powder¼ tsp nutmeg1 cup milk2 cups grated cheddar cheese

Method Heat oil in large pot over medium heat. Add chicken and brown on one side.

Flip chicken and add onions and garlic. Once browned, add stock, water and pasta to pot, stir, cover with lid, and bring to boil. Reduce to low, stir, cover and simmer 20 mins. Add broccoli, stir as broccoli steams and liquid evaporates. Add milk and cheese and stir until cheese melts and you have a smooth cheese sauce. Add salt, pepper, cayenne and nutmeg. Yum!Serves: 4 - Recipe and photo: www.tasty.co

Pear and Banana Muffins

Cheesy Chicken and Broccoli Pasta

lovefoodhatewaste.nsw.gov.auThis project is a NSW Department of Planning, Industry and Environment, Waste Less Recycle More initiative funded from the waste levy.

FruitApples

Avocados

Banana

Cumquat

Custard apples

Dates

Grapefruit

Kiwifruit

Lemons

Mandarins

Oranges

Pears

Pomelo

Quince

Rhubarb

Tangelos

VegetablesBeetroot

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celeriac

Celery

Fennel

Kale

Kohlrabi

Leeks

Lettuce

Okra

Onions

Parsnips

Potatoes

Pumpkin

Radicchio

Silverbeet

Spinach

Spring Onions

Swede

Sweet Potato

Turnips

Ingredients500 grams lean beef mince300 grams fruit chutney800 grams potatoes peeled, boiled and mashed3/4 cup grated cheddar cheese1 finely diced carrot1 cup frozen peas or corn

MethodPreheat oven 180ºC.In a nonstick frying pan over moderate heat, brown the mince, season and stir through chutney and carrot.

Reduce heat and simmer for 8 minutes, adding peas or corn in for the last 5 minutes.Pour into a casserole dish, top evenly with mashed potato and sprinkle with grated cheese (a combination of cheddar and Parmesan is also nice).Bake for 20 to 30 minutes or until cheese is nice and bubbly.

Serves: 8 - Recipe and photo: www.4ingredients.com.au

Ingredients1 large pear cored and diced1 large ripe banana2 eggs1 teaspoon vanilla extract3 tablespoons coconut oil1 1/4 cups self-raising flour

MethodPreheat the oven to 180ºC and line two 12-cup mini muffin trays with papers.Place the pear in a pot with 1⁄3 cup (80ml) water, pop a lid on and simmer until tender, 5 minutes.While cooking, place banana in a large bowl and mash

with a fork; add eggs, vanilla, and oil.

Purée the cooked pear and cool before adding to the other wet ingredients; mix to combine.

Add the flour and stir to combine. Spoon across the prepared muffin-trays.

Bake for 15 minutes (25 minutes if using a large 12-cup muffin tray), then cool before serving.

Store in an airtight container for 3 days.Serves: 8 - Recipe and photo: www.4ingredients.com.au

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