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autumn 2014

Your seasonal fresh food market magazine!

so fresh

free what’s inside!

Wholegrains Discover incredibly nutritious wholegrains that are easy to cook.

diy beauty secrets Get the most from your market fresh produce with these easy, natural recipes

Autumn recipes Utilise the best Autumn has to offer with these delish easy recipes

What’s in Season Fresh fruit and veg report. Your seasonal guide to Autumn at the markets.

autumn diary notes

what’s happening at the markets this autumn!

2014 is already running away from us and we can’t believe it’s already April! Right now as we transition into Autumn, with a few cooler days scattered here and there we are excited about the prospect of the seasonal pumpkins, apples and pears for rich and flavoursome cooking.

AusDance Dance Week with the national launch due to take place on Saturday 3 April. As a proud supporter of Ausdance for over ten years, the Belconnen Markets are glad to support and endorse active lifestyles and dance as a form of exercise in the ACT to promote health and fitness to all ages.

Before we know it, Easter will be here falling on the 18th - 21st of April, also signifying the start of the ACT school holidays. Updated trading hours will apply to most stores over Easter as well as the following Anzac Day public holiday on Friday 25 April.

To find out more details about all our events please visit us online at down load eat f res toda h! y!

In 2014, the Belconnen Markets will celebrate

get social #toptweeters


@JAC_Cott They should visit Belco Markets @Belconnen Markets Royal Visit: show the Duke and Duchess of Cambridge the real Canberra? @Guilia Porro Watching #andrewandemilia at @BelconnenMkts! Come show some support! Love fragrant #bouvardia in this week’s blooms at Knead at the @belconnenmarkets

Watching #andrewandemilia at @belconnenmarkets! Come and show your support!

@GoodFoodWeek Love the cooler weather - it’s great for slow cooking some delicious lamb shanks from @BelconnenMkts @CBR Foodie FYI #Canberra foodies @BelconnenMkts has been working on their Jamie Oliver pop-up kitchen application, report great community support #CBR

Brunch date for one @belconnenmarkets

autumn 2013

so fresh

As Nature Intended #belconnenmarkets

@Yvette Berry MLA Good luck with your application @BelconnenMkts it would be totally awesome for Belco.


whole grains “There is a whole world of incredible and different textured grains out there that need to be understood and embraced...” In a recent excursion to Book Passion at the markets, So Fresh came across a copy of “Cooking with Wholefoods” by Ross Dobson, a beautiful cookbook filled with recipes from all around the world and featuring some of life’s most basic staple foods whole grains.

The bran provides vitamins, fibre and antioxidents, the germ provides healthy fats, B vitamins and minerals and the endosperm provides starchy carbohydrates, protein and minerals. If you process a wholegrain, the bran and the endosperm are removed just leaving the starchy “white” part of the grain.

We’re sure many of you have heard about the beneifts of adding whole grains to your diets, but I think people still get caught up in the idea that this is simply brown rice, oatmeal and whole wheat bread. Yet, there is a whole world of incredible and different textured grains out there that need to be understood and embraced as a great way of incorporating nutrition into your diet, and even better - they’re budget friendly.

Here are a few lesser known wholegrains that are packed with goodness for your body and very easy to incorporate into your diet:

Just to break it down quickly, a whole grain is a grain that has not been processed or stripped. For example - brown rice is a whole grain, but white rice has had its husk removed, thus it is processed, no longer making it a “whole” grain.

Wheat berries: You may have heard of whole wheat, but have you ever heard of wheat berries - which is whole kernel wheat grains? They take quite a bit of time to cook but well worth it if you have time to simmer on a stove top. Try adding a handful to soups or substituting your rice in a stirfry.

So why should we be eating the grain as a whole instead of processed? By eating a grain whole, you are recieving the full benefits of the grain the way nature created it. A grain is essentially made up of 3 key elements: 1. The bran (outer fibrous skin) 2. The germ (the embryo - the part that becomes a new plant) 3. The endosperm (starchy part that gives nourishment to the new plant).

Freekeh: A whole wheat reigning from the Middle East, it is incredibly high in fibre and protein making it a great choice for vegetarians and vegans. Easy to add to soups or salads for an extra nutritional boost.

Spelt: a very ancient variety of wheat that is a little denser than the common wheat we use to today. Spelt is most definitely not gluten free, however it is a great substitute for those who want to get a little lighter on gluten and creates beautiful breads and baked goods. For an extensive range of whole grains available, visit our stores Natural Living or As Nature Intended to try out a new ingredient in your home cooking.

so fresh

autumn 2013

apple + cinnamon


spelt muffins


Recipe courtesy of Aussie Apples

A new take on the classic apple and cinnamon muffin recipe - this method calls for spelt flour which can be picked up at either Natural Living or As Nature Intended.

method 1.

Preheat oven to 1900C.


Juice the apples whole, skin and all.


Reserve the pulp and the juice, and place it all in a saucepan with the concentrate over a low to medium heat for five minutes, or until stewed.

keep pulp as well


Set aside to cool.

2x eggs lightly beaten


Lightly beat eggs in a bowl, and combine with the applesauce and vegetable oil.


Sieve flours and combine in a bowl with baking powder and cinnamon.


Add apple and egg mixture and mix with a wooden spoon until combined. Do not over mix or the mixture will become tough.


Add walnuts and sultanas.


Place in oven for 20-25 minutes, or until lightly browned and cooked through

ingredients (makes 12) ¼ cup apple juice concentrate 3 whole Granny Smith apples, juiced,

1 cup white spelt flour 1 cup wholemeal spelt flour 2 tsp baking powder ½ tsp cinnamon ¼ cup walnuts, chopped ¼ cup sultanas ¼ cup vegetable oil


fruit apple banana grape kiwifruit lemon watermelon sh

nectarine peach pear persimmon plum quince

eggplant lettuce pumpkin snow pea spring onion turnip


fre le! ofi pr

autumn 2013

asparagus bean beetroot cabbage carrot cucumber

Nectarine are a stonefruit related to peaches, cherries and plums; most similar to a peach but without the fuzz. Their smooth skin can vary from red to yellow and the flesh comes in white, yellow and red. Nutritionally they are a good source of potassium and carry Vitamin C and Vitamin E. Their main season flourishes in Summer, however there are still many beautiful late season nectarines available in store at the beginning of Autumn.

so fresh

peachy jam

creamy artichoke and pear soup (gluten free)


ingredients (serves 4)

8-10 very ripe peaches 1kg granulated white sugar juice of one lemon 1x small dish (in the freezer)

1 tbsp olive oil 4 golden shallots, peeled and finely sliced 2 cloves garlic, peeled and crushed 2-3 cm piece of ginger, finely chopped 800g Jerusalem artichokes, peeled 4 ripe Packham’s Triumph pears, peeled, cored and roughly chopped 1 litre vegetable stock 1 extra Packham’s Triumph pear, unpeeled and finely sliced

method 1.

Add the peaches, sugar and lemon juice to a deep stock pot. It’ll look lost in the pot, but you’ll need the space when it comes to a boil.


Bring the mixture to a rolling boil, over high heat. Use a wide spoon to skim the foam from the top. Don’t skip this step, or you’ll end up with a cloudy jam.




Reduce the heat to a vigorous simmer. Let the jam continue to cook until reduced by half, and thickened enough that it generously coats the back of a wooden spoon. At this point, you can start testing your jam for doneness. Remove the dish from the freezer, and drizzle a small amount on the plate. Tilt the plate sideways, and if it holds in place without being too runny, then it’s ready. The consistency will still be thin. Don’t worry it will thicken, and set up into a gel, as it cools. Spoon the hot jam into clean, sterilized jars. Let cool completely before using.

Making jam is a great method of getting the most of your peaches at the end of the season and creating a yummy homemade product that you will be able to enjoy for months on end!

method 1.

Heat oil in a large saucepan add the shallots, garlic and ginger over a medium heat for about 5 minutes until softened but not coloured.


Add the artichokes, pears and stock, bring to the boil, then reduce to a simmer and simmer for 20-30 minutes or until the artichokes has softened enough to mash easily.


Place the soup in the blender and process until silky smooth.


Season and serve with dried pear slices.


To dry the pear slices: cut the pear into thin slices, lay on a baking tray and place in a slow oven to dry but not colour.

Pears are now coming into season, the Packham is medium to large in size with a white juicy flesh and rich flavour perfect for cooking.

so fresh

autumn 2013

DIY BEAUTY with market fresh produce Pampering yourself shouldn’t cost a fortune, especially not when you can create your own DIY beauty recipes in the comfort of your own home. Instead of purchasing expensive products with a whole list of ingredients you can’t even pronounce, why not let Mother Nature help you out by using a few simple natural and inexpensive ingredients you can pick up from our market to get great results.


Jam packed with Vitamins A, B6 and C plus zinc and iron bananas carry loads of benefits for the skin such as:


Not only do grapes produce wine - but they also hold bountiful amounts of Vitamins B1, B6 and C as well as calcium!



Vitamin A helps replenish moisture and cut through dry skin. Mash 2 bananas and apply to clean dry hands for 20 minutes and rinse.

Malic acids in grapes naturally and safely help break down stains and discolourations on your teeth and all you have to do is eat them!

PUFFY EYES Mash up a banana and put it under your eyes, high levels of potassium act as a sponge removing excess fluid trapped under the skin and reduces swelling. Bonus - your face smells amazing afterwards! autumn 2013

so fresh

DAMAGED CUTICLES Combine 10 grapes and 2 tbsp of sugar in a food processor and rub into each nail bed and rinse. The rich antioxidants will help remove hangnails and nourish the cuticles holding off on those mani’s for longer!

avocado fresh face mask 1/2 a ripe avocado 1/4 cup honey Mash the avocado in a bowl and stir in the honey. Apply to clean skin for 10 minutes and then rinse with warm water. Follow with a hydrating moisturiser.

lime acne treatment 1 cup of whole milk juice of one lime 1 tsp glycerin

Boil milk in a saucepan, then add the lime juice and glycerin. Turn off the heat and let your mixture cool for 30 minutes. When cool, dab your clean skin with the liquid using a small washcloth. Leave on overnight.

cell renewal mask 2 tbsp grapefruit juice 1 tsp carrot juice 2 tbsp plain organic yoghurt Combine all ingredients in a bowl and mix. Apply a thick layer of paste onto clean skin and leave it on for 15 minutes. Rinse off with warm water and a washcloth. Your skin should feel refreshed and glowing.

rosemary mint foot scrub 1 1/2 cups brown sugar 1/4 cup epsom salt 1 cup jojoba oil 5 to 10 drops rosemary essential oil 5 to 10 drops peppermint essential oil

Mix the sugar, salt, and jojoba oil in a mediumsized bowl, and stir until well-blended. Alternate adding one drop of peppermint and one drop of rosemary oil to make sure the scent is evenly distributed throughout your mixture. Scrub your tootsies clean every time you shower! Recipes sourced from:

so fresh

autumn 2013

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So Fresh Autumn 2014  

2014 is already running away from us and we can’t believe it’s already April! Right now as we transition into Autumn, with a few cooler days...

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