What's In Season Summer E-book by Eat Well Tasmania

– IN TASMANIA – In Tasmania, we’re lucky to have a wide variety of delicious food available throughout the year. Eating seasonally is a tasty, affordable, and nutritious way to enjoy Tasmanian produce at home, every day.

So, what’s in season for Summer? Summer has arrived and it’s time to fulfil those alfresco, non-cooking fantasies you’ve harboured all year. Have tomato sandwiches for dinner. Indulge in the once-a-year glut of cherries. Dust off your barbeque tongs—this season, anything and everything is at your fingertips. A trip to your local farmer’s market presents stalls packed with towers of stone fruit and berries, piles of herbs, tomatoes, eggplants and cherries, and bushels of beans of different varieties. Mid-season, the arrival of sweet corn calls for char-grilled cobs paired with slabs of fresh tomatoes drizzled in local olive oil, served beside heavily-herbed salads. Summer produce was made for the barbecue; grilled eggplant and squash over charcoal embers tossed through a dill and lemon yoghurt dressing will become a staple weeknight dinner. Tomatoes prove that eating in-season is best; freshly picked, they have an incomparable sweetness and fullness of flavour that you can’t find any other time of the year. Herbs of all varieties are in abundance during summer, and for those who dabble in home gardening, you’ll understand the joy of stepping outside in the warm evening and picking a handful of mint or plucking a few sprigs of basil to atop a summer salad.

Unsure what’s seasonally available in Tasmania? We’ve created handy pocket guides that you can save to your phone and whip out next time you’re at the shop or market. You can find them at the back of this book or download them here.

Follow @EatWellTasmania on social media for recipe inspiration, tips & tricks using Tasmanian produce. Share your creations with us, too, using the hashtag #whatsinseason–we’d love to see what you create!

E AT W E L LTA S .O R G . A U #GETFRUITY #VEGITUP #WHATSINSEASON

Contents

Corn 4

Berries 12

Spinach 20

Asian Greens 28

Beans 36

Tomatoes 44

What’s in Season Guides 52

CORN Grilled Peach, Corn & Quinoa Salad Crispy Corn Fritters Char-grilled Sweet Corn & Zucchini Salad

Sauté fresh corn kernels in a small amount of oil with green or red chillies and onions. Served hot, this makes a wonderful side dish.

Perfect partners     

In a hurry? Grilled corn, with a dash of salt and pepper is the perfect summer snack.

butter cheese chilli salt pepper

Leftover corn from the cob can go anywhere— stir fries, fritters, salads and even blend into dips for a creamy sweet flavour.

How to store It’s best to eat your corn the day you buy or harvest it. Corn can keep well and fresh when stored, unwashed and unpeeled, in a sealed container in the crisper drawer of your fridge for up to five days.

Add corn kernels and diced tomatoes to guacamole or salsa. 5

MEET YOUR LOCAL

PRODUCERS

Starting Point Community Garden RAVENSWOOD, TASMANIA Hidden in suburbia, the Starting Point Community Garden in Ravenswood, Launceston is bursting with summer produce. The garden, overseen by founder and passionate community member Peter Richards, has been growing food for the people of Ravenswood since 2014. Community members can access the garden any time they like, to plant and pick fresh fruit and vegetables and learn about growing their own food at home. The team at Starting Point Community Garden are always looking for passionate members to volunteer in the garden. What are Peter and the team cooking this season? Keep up with the glut of sweet corn by grilling and adding fresh cobs to your favourite summer salads—try our Grilled Peach, Corn & Quinoa Salad. @startingpointtas

CORN

Grilled Peach, Corn & Quinoa Salad Ingredients

Method

1 cup cooked quinoa or brown rice

To make salad

2 peaches (ripe but firm) 2 medium corn cobs, kernels removed 2 medium zucchinis 1 cup cherry tomatoes 1 can of chickpeas Small handful pumpkin seeds Salt and pepper for seasoning Handful or two of seasonal greens (spinach/rocket or lettuce) Tasmanian olive oil For Lemon-Basil Vinaigrette ¼ – 1/3 cup packed basil leaves 3–4 tbsp extra virgin olive oil

1. Prep your grill and add a light coat of oil. Start with the corn first, it will take the longest, about 10 minutes or so depending on your grill. Then add the zucchini and peaches cut side down. The last two should grill up quickly, about 3 – 5 minutes. 2. Once you’ve left your grilled veg to cool slightly, remove the corn off the cob. Slice zucchini and peaches into 1-inch slices. 3. In a large salad bowl place all the prepared salad ingredients and gently toss to combine. Drizzle the Lemon-Basil Vinaigrette (or dressing of choice) over salad and enjoy straight away! To make Lemon-Basil Vinaigrette 4. Add all the ingredients to a food processor and blend until smooth and creamy. Set aside to let the flavours come steep and strengthen. Keep in the refrigerator if making a day or two in advance.

2 tbsp lemon juice (about 1 medium lemon) 2–3 tsp apple cider vinegar (wine, rice, sherry or white balsamic ok too) 1 small clove garlic, chopped Pinch of red pepper flakes Good pinch of salt

CORN

Crispy Corn Fritters

Ingredients

Method

5 zucchinis (650g), grated

1. Pre-heat your oven to 180°C.

2 cups of raw corn (from the cob or frozen)

2. Place grated zucchini in a colander set over a bowl and stir through 1 tsp salt. Set aside for 15 minutes, then squeeze to remove excess liquid. Combine with grated haloumi.

250g haloumi, grated 2/3 cup (100g) self-raising flour 2/3 cup (50g) plain flour 2 eggs, lightly beaten 1/2 cup chopped herbs (dill, parsley, or coriander) Pinch of dried chilli flakes (optional) 1 tbsp Tasmanian extra virgin olive oil

3. In batches, spoon 1/4 cup zucchini mixture per fritter onto a lined baking tray, making medium sized burger or fritter shapes. Flatten slightly with a spatula. Place tray in the oven and cook for 10–15 mins, or until golden and crispy. 4. Serve fritters warm with fresh seasonal salad and enjoy!

Fritters can last for three months in the freezer—or try leftover fritters served cold for lunch the next day.

CORN

Char-grilled Sweet Corn & Zucchini Salad Ingredients

Method

3 ears of sweetcorn, husks pulled back and silks removed.

To make the dressing

2 zucchini, sliced lengthways 2 tbsp olive oil 1 cup cherry tomatoes, halved 1/2 cup coriander leaves 1/2 cup black beans, cooked (tinned is fine) 1 avocado, sliced For the creamy lime dressing ½ cup sour cream or crème fraiche or yoghurt ½ teaspoon lime zest 2 tbsp lime juice Small clove of garlic, minced 1 red chilli, seeds removed and finely chopped 2 tbsp olive oil

TIP

1. Combine all the ingredients in a small bowl

and whisk together until combined. Taste for seasoning. Add some water, a tablespoon at a time until you get a thin pouring consistency like cream. To make the salad 2. Using a grill plate, barbeque plate or frypan cook

the corn until it starts to turn a golden colour, turning several times to get a nice even charring, remove from heat season with salt and pepper and set aside while you grill the zucchini. Season the zucchini, brush with a little olive oil and cook on the grill until golden, but not too soft, a couple of minutes each side should do. 3. When the corn is cool enough to handle, use a

sharp knife to cut the kernels off the cob. Discard the cob and set aside the kernels. 4. On a large serving platter or bowl, assemble the

salad by layering, starting with the zucchini, then the corn, cherry tomatoes, black beans and finish with the avocado slices. Drizzle a little dressing on each layer as you go. Season with salt and pepper, drizzle remaining dressing and scatter coriander leaves on top.

Make the dressing ahead of time and keep in the fridge for up to three days—enjoy it drizzled over salads, fish or grilled vegetables.

Strawberries

BERRIES Blackberry, Rocket & Avocado Salad Berry Biscuits Strawberry Granita Blueberries

Raspberries

Perfect partners

In a hurry? A handful of berries in yoghurt, atop a salad or in a smoothie is a quick and easy snack.

    

mint goats cheese avocado chocolate yoghurt

Blackberries

Leftover berry smoothies can be poured into icy pole moulds to enjoy as a cool summer snack.

How to store Store your washed berries in a clean ventilated container lined with paper towel or a dry tea towel—change the paper or tea towel if they get damp over time.

Place leftover berries in a jug of iced water, with mint and cucumber for a refreshing drink . 13

BERRIES

Blackberry, Rocket & Avocado Salad Ingredients

Method

For the salad

1. Whisk together all the ingredients for vinaigrette. Taste and adjust seasoning as desired.

5 cups rocket

2. Place all salad ingredients in a large salad bowl and gently toss to combine. Serve salad into bowls and drizzle in vinaigrette. Enjoy straight away!

1 cup blackberries ¾ cup blueberries 1 avocado, diced 1 medium cucumber, sliced thinly 1/3 cup feta 1/3 cup toasted hazelnuts For the citrus vinaigrette 1/3 cup Tasmanian olive oil 2 tbsp freshly squeezed lime juice 1 tbsp maple syrup or honey 2 tbsp finely chopped fresh mint Salt and pepper to season

Remove any feta from the leftover salad and place in a blender with frozen banana and milk of choice for a delicious berry, avocado, and spinach smoothie (un-dressed works best).

MEET YOUR LOCAL

PRODUCERS

Old Beach Berries OLD BEACH, TASMANIA Old Beach Berries is owned and farmed by David, an Occupational Therapist, and Cathryn, a Speech Pathologist. They stumbled across the farm for sale in late 2019 and made the brave but brilliant decision to tackle a career in farming. There are over 3000 blueberry bushes with three main varieties: Brigittas, Elliotts and O’Neals. The O’Neals ripen in time for Christmas. The Brigittas are their main crop and are a beautiful, sweet berry and the Elliotts are dusted white with bloom and are as big as your thumb—some people find them a bit sour, and others absolutely love them! Unsure how to handle to endless supply of summer berries? Add them to cakes and sweet bakes—you’ll love our Berry Biscuits! @OldBeachBerries @OldBeachBerries

BERRIES

Berry Biscuits

Makes 12-15 biscuits depending on size

Ingredients 3/4 cup oats 3/4 cup wholemeal flour 6 tbsp brown sugar 1/2 tsp baking soda 1/2 tsp cinnamon 1 large egg 2 heaping tbsp peanut or almond butter (if nut free swap nut butter for tahini)

Method 1. In a medium bowl combine the oats, flour, sugar and cinnamon ingredients, give them a stir. 2. In a separate bowl add in your egg, oil, vanilla and but butter, whisk until smooth. 3. Add in your dry ingredients and stir with a wooden spoon until just combined. 4. Chill for at least 15 minutes in the fridge. Shape into balls place on baking sheet and gently place and press in berries. Bake at 180°C for about 1015 minutes. 5. Allow to cool for about 15 minutes before eating.

4 tbsp Tasmanian olive oil 1 tbsp vanilla extract 1 cup of mixed fresh or frozen seasonal berries (blueberries/ raspberry or strawberries)

TIP This is a great base recipe for cookies and can be adapted each season to include seasonal fruits. For example, in autumn and winter try using sliced apples instead of berries.

TIP A quick and easy ice recipe for hot summer days, you can use this recipe for any juicy summer fruit, raspberries, gooseberries or blueberries would be especially delicious.

BERRIES

Strawberry Granita

Ingredients 600g fresh strawberries, chopped 1L water Juice of 1 lemon 3 tbsp caster sugar ¼ cup unsweetened Tasmanian elderflower cordial (optional)

Method 1. In a large blender add the strawberries water, sugar, lemon juice and elderflower cordial if using. Blend until creamy and well combined. 2. Transfer the granita mixture into a large metal container (faster freezing than plastic) cover, and transfer to the freezer. 3. Freeze for half an hour, remove from freezer and using a fork, stir the mixture vigorously to break any ice crystals. Return to the freezer. 4. Repeat every 30 minutes, for 2-3 times, or until your granita has reached a velvety sorbet-like texture. Alternatively, you can blend the mixture with a hand blender every 45 minutes. 5. Once ready, it's best to eat your granita straight away. Top it onto sliced summer fruits like apricots and peaches.

S P I N AC H Super Veg Toastie The Ultimate Veggie Burger Summer Smoothie Bowl

Enjoy spinach raw in a salad or sauté a large handful with fresh herbs and olive oil.

Spinach makes a delicious omelette addition.

Perfect partners     

butter cream eggs garlic salt & pepper

Don’t throw out your old or wilted spinach—toss them into a berry smoothie.

How to store Store spinach wrapped loosely in dry tea towel in the fridge—make sure not to squash it under other fruit or veg, as spinach leaves bruise easily.

MEET YOUR LOCAL

PRODUCERS

Huski Greens SORELL, TASMANIA Huski Greens is a small urban farm located in Sorell, Southern Tasmania that grows healthy and nutritious produce using organic growing techniques. After dreaming of a farm-life for years and becoming tired of the Sydney grind Mac and Ollie packed up their life and moved to Tasmania in July 2018 to start Huski Greens. Huski Greens' signature product is their Micro Greens, which are teensy-tiny young herbs and veggies grown to just before their true leaf. You can find Ollie and Mac’s produce on the Tasmanian Produce Collective Directory, at the Launceston Harvest Farmer’s Market and Hobart’s Farm Gate Market. What are Ollie and Mac cooking this summer? Pair our delicious Super Veg Toastie with a sprinkle of fresh micro greens. @huskigreens @huskigreens

S P I N AC H

Super Veg Toastie

Ingredients

Method

Half a bunch of broccolini

1. Use a chargrill pan—or fry pan—to grill the broccolini until tender and nicely charred. Then use the same pan to cook the mushrooms until soft. Set aside.

3 – 4 button mushrooms 2 slices of wholemeal or sourdough bread Handful of spinach 3 slices of good melting cheese (cheddar) 2 tbsp of beetroot or regular sauerkraut (use grated beetroot if you don’t have kraut)

2. Spread one side side of the bread with mayo and assemble toastie. Layer the broccolini, mushrooms, kraut, spinach, and cheese. Top with the remaining slice of bread and toast each side of the sandwich in the pan till the cheese is melted—enjoy straight away!

Store-bought mayo

Swap out Asian greens for any leftover veg you may have in the fridge—such as roasted zucchini, kale or beetroot leaves.

S P I N AC H

The Ultimate Veggie Burger Makes 8 burgers, depending on size

Ingredients 1 cup sweetcorn 1 cup peas 2 eggs, lightly beaten 1 handful of fresh baby spinach leaves, roughly chopped 1 cup canned black beans 1 small onion finely diced ½ bunch fresh coriander 1 bunch fresh parsley 1/3 cup wholemeal flour 1/2 tsp ground cumin 1/2 tsp garlic powder

Method 1. Heat the olive oil in a frying pan and gently fry the onions for about 10 minutes until pale and soft, then leave to cool a little. 2. Finely chop the spinach and add the cooled onion, flour, spices and beans and mash together. Add the beaten egg, a little at a time (you may not need all of it), until the mixture holds together (add more flour if mixture is too runny or crumbly). Stir through peas and corn. 3. Divide mixture into eight medium-sized burgers and place on a prepared barbeque grill or oiled frypan over medium heat. 4. Grill or fry for about five minutes each side until browned all over. Serve in the crusty bread rolls, with a couple of slices of tomato, Tasmanian cheese, tomato sauce and fresh salad on the side.

1/2 tsp sea salt Freshly ground black pepper To serve 4 large burger buns Seasonal veg (tomatoes/ lettuce/ parsley, grilled zucchini, spinach) Cheese of choice Tomato relish or sauce

TIP

Double the batch and freeze any leftover mix, ready for a quick and easy dinner. Burgers can be stored in the freezer for up to three months and in the fridge for up to three days.

S P I N AC H

Summer Smoothie Bowl Ingredients

Method

100g oats

1. Place the oats, yogurt, half of the hazelnuts, half of the coconut, half of the berries (stems and stalks removed), spinach and milk into a blender or food processor a bowl and use a stick blender and blend until smooth.

150g yogurt 50g hazelnuts 100mL milk of choice 50g desiccated coconut 2 punnets berries 1 handful of fresh spinach

2. Pour into four bowls and top with the crushed almond, coconut, and the berries and enjoy straight away.

Top the bowls with your favourite seasonal fruit.

We love using frozen pieces of zucchini in our smoothie bowl—it makes it thick and creamy and has a similar texture to frozen banana. Chop up your fresh zucchini and place the pieces in an airtight container in the freezer ready for your summer smoothie bowl.

Mustard greens

AS I A N GREENS

Thai purple basil

No Waste Stir-fry Hoisin Noodles & Asian Greens Hmong Tofu Larb Bok Choy and Choy Sum are delish pick led or fermented.

Shiso

Amaranth

Chinese broccoli

Perfect partners     

soy chilli ginger sesame oil spring onion

Cook the leaves, stems–don’t throw away a bite!

TIP Wash your greens well—but be gentle with the leaves as they are delicate and can bruise easily.

How to store Store your greens separately in a clean dry container in the crisper section of the fridge— mind they aren’t packed too tightly into the container as their leaves bruise easily.

You can cook the leaves and stems! 29

Hmong people dislike wasting food, so when herbs and vegetables are used in cooking, the whole thing is used, stems and all. Some vegetables that are not traditionally grown for Hmong cuisine are used anyway, like beetroot or radish leaves, to minimise food waste. You can be creative with this recipe and use whatever leftover greens you have in the fridge.

AS I A N G R E E N S

No Waste Stir-fry Recipe by Hmong Community and Megan Quill from the Migrant Resource Centre Kitchen

Ingredients

Method

500g selection of Asian greens, stems and all, such as

1. Clean, wash and cut greens into bite sized lengths.

• • • • • • • • •

2. Crush garlic.

Bok choy Choy sum with flowers Mustard greens Tatsoi Dwarf bok choy Chinese spinach Beetroot leaves Radish leaves Kale

3. Cut a slit in chilli. 4. Put oil, garlic and chilli into wok/frying pan and fry until aromatic. 5. Add in the greens and onion and salt to taste. Fry until greens wilted. 6. Add chopped coriander, fish sauce and lime juice.

2 cloves garlic, peeled and finely chopped 1 fresh green chilli 100g or half a bunch of spring 100g or a handful of coriander leaves and stalks, finely chopped 2 tbsp olive oil or vegetable oil 2 tsp fish sauce, or to taste Juice of 1 lime, or to taste

MEET YOUR LOCAL

PRODUCERS

Migrant Resource Centre Kitchen GLENORCHY, TASMANIA The Migrant Resource Centre (MRC) Kitchen is food social enterprise project, providing pathways to employment for people from migrant and refugee backgrounds. Participants undertake practical workplace experience, furthering training, and employment opportunities in the hospitality industry. Using donated and local produce the team cook up a delicious menu of seasonal recipes each week, always working with Tasmanian produce. What are Megan and the team cooking this summer? Our No Waste Stir-fry is a recipe from the MRC Kitchen and inspired by the Hmong family. Hmong people dislike wasting food, so when herbs and vegetables are used in cooking, the whole thing is used, stems and all. @mrctasmania

@mrctas.catering

AS I A N G R E E N S

Hoisin Noodles & Asian Greens Ingredients

Method

2 tbsp sesame seeds, toasted

1. Put half the noodles in a large heatproof bowl, cover generously with boiling water and soak for two minutes, using a fork to gently separate the noodles after they start to soften. Drain.

1 bunch of Bok Choy, roughly chopped 1 bunch of Choy sum, roughly chopped 1 bunch of mustard greens, roughly chopped 450g thick hokkien noodles 1 brown onion, finely chopped 2 tbsp of hoisin sauce 2 garlic cloves, crushed 2 tsp soy sauce 1 tbsp Tasmanian olive oil 150g beef mince (or tofu for a vegetarian option) 1 cup of seasonal herbs, roughly chopped (coriander or parsley)

2. Heat the oil in a medium deep frypan over high heat. Stir-fry the beef mince or tofu and garlic, breaking up the lumps with a spoon, for three minutes or until browned. Remove with a slotted spoon, leaving any oil in the pan. 3. Add the onion and Asian greens to the pan and stir-fry for two minutes or until tender. Add 2 tbsp water and cook, stirring occasionally, for 1-2 minutes until the liquid evaporates. 4. Add the mince, the sauce mixture, Asian greens and noodles to the pan and stirfry for 1-2 minutes until warmed through. Remove the pan from the heat. Taste, then season with salt and pepper. 5. Divide the hoisin beef noodles among bowls and scatter over the sesame seeds and fresh herbs—enjoy!

TIP If you have any spring onion in the fridge, thinly slice the green part and scatter over the stir-fry to serve.

MEET YOUR LOCAL

PRODUCERS

Hmong Community Growers SOUTHERN TASMANIA Growing a variety of fresh vegetables in Southern Tasmania, Dee, from Lia Farming along with twelve other stallholders from the Hmong community sell locally grown produce at the Salamanca Market. Head down to the Salamanca Market, held every Saturday morning, and pick up a bunch of delicious shiso, fresh kang kong or bring home a fragrant bunch of Thai basil—speciality herbs and greens only grown by the Hmong community. What are the Hmong family cooking this summer? Larb or laab means good luck or prosperity in Hmong culture and is a fragrant herb salad often featuring finely minced meats accompanied by punchy flavours of chilli and fresh herbs. @hmongveggie @hmongveggie

AS I A N G R E E N S

Hmong Tofu Larb Recipe by Hmong Community and Megan Quill from the Migrant Resource Centre Kitchen

Ingredients

Method

500g firm tofu, finely chopped

1. Heat the oil in a heavy based pan and fry the tofu gently until browned, then set aside whilst the herbs are prepared.

2 tbsp neutral oil 1 tbsp fresh lemongrass, minced (inner white part of stem— unused parts can be chopped up to make a fragrant tea) 1 – 4 chillies, finely chopped 3 spring onions, thinly sliced 1 cup coriander leaves and stalks, finely chopped

2. Combine herbs and seasonings together, and taste for seasoning, adding more fish sauce, lime or sugar as needs be, and add fried tofu. Combine well. 3. Serve with rice and greens such as fresh lettuce, steamed green beans or spinach.

½ cup mint leaves, finely chopped ½ cup Vietnamese mint, finely chopped (can use Thai-basil) 1 lime, juiced 2 kaffir lime leaves, finely shredded (optional) ½ tsp salt ½ tsp sugar 2 tbsp fish sauce or vegan fish sauce, or to taste

What is ‘ larb’?

¼ cup glutinous or jasmine rice, toasted and ground to a powder in a spice grinder

Larb or laab means good luck or prosperity in Hmong culture and is a fragrant herb salad often featuring finely minced meats accompanied by punchy flavours of chilli and fresh herbs. It’s often served alongside green vegetables and rice as a part of a festive meal.

BEANS Pan-fried Flathead & Crispy Green Beans Carrot & Butter Bean Dip with Seedy Crackers Smashed Broad Beans on Toast

Dried broad beans can be cooked and blitzed into a dip with olive oil and lemon juice - delicious!

Look out for yellow beans in summer. 36

Saute green beans with garlic and olive oil for a quick and easy side dish.

Perfect partners     

In a hurry?

garlic olive oil lemon mint salt & pepper

L VE FOOD

Try eating beans raw—they make for a crunchy crudité to eat with dips and cheese.

HATE WASTE

Excess beans can be dried and stored for use when out of season.

How to store The crisper drawer will keep your beans fresh until you are ready to cook them–give them a good wash before placing them in an air tight container in the fridge.

BEANS

Pan-fried Flathead & Crispy Green Beans Ingredients Fish fillets 800g boneless white fish (such as flathead or blue warhou fillets) 100g flour Pinch of salt and pepper to season For the salad 600g small pinkeye potatoes 2 cups spinach leaves 400g green beans 1 red onion 50g baby capers 1 cup cherry tomatoes, halved 1 tsp olive oil 1 lemon ¼ bunch parsley 1 tbsp butter

Method 1. To cook the pinkeyes, scrub the potatoes with

a new scourer to remove all of the skin. Put in a pot and cover with water, add a pinch of salt and bring them to a gentle simmer. Simmer for about 15 minutes or until they are cooked through. Test that they’re cooked by poking one with a skewer, if there is little resistance they are cooked. Drain. 2. Trim the tops and tails from the beans. Bring a

small pot of water to the boil and dunk the beans in for one minute. 3. Zest and juice the lemon. Peel and slice the onion

into rounds and chop the parsley. 4. Toss the potato, beans, spinach, onion, capers,

olive oil, lemon juice and parsley in a bowl just before serving. 5. Season the flour with salt and pepper and dust

each fillet on both sides. 6. Heat a heavy based pan to medium, add olive oil

and butter. Cook the fillets for 3-5 minutes on one side then flip over and cook for a further 3-5 minutes on the other side, or until just cooked through. Serve immediately with the salad.

BEANS

Carrot & Butter Bean Dip with Seedy Crackers Ingredients

Method

For the crackers

To make the seedy crackers

1 ½ cups sunflower seed kernels

1. Place all the ingredients in a bowl. Set aside,

½ cup linseeds ½ cup raw buckwheat ¼ cup chia seeds 1 tsp salt 1 ½ cups warm water For the dip

stirring occasionally, for 20 minutes or until water has absorbed. 2. Preheat the oven to 160ºC. Line two baking trays

with non-stick baking paper. Press the sunflower mixture firmly, in a thin layer, over each prepared tray, ensuring there are no gaps. Bake for one hour or until golden and crisp. Cool and break into large pieces.

5 carrots, peeled, roughly chopped

To make the dip

2 tsp ground cumin

3. Preheat oven to 200ºC. Combine the carrot,

½ cup parsley, finely chopped 2 garlic cloves, unpeeled 2 tbsp extra virgin olive oil 400g can butter beans, rinsed, drained Salt and pepper to season

cumin, coriander, garlic, and oil in a roasting pan. Bake for 30 mins or until the carrot is tender. Squeeze the garlic from the skins and discard the skins. 4. Place the carrot mixture and beans in food

processor. Process until mixture is almost smooth. Season. 5. Spoon into a serving dish. Sprinkle with almond

and pepitas. Drizzle with extra oil. Serve with crackers.

MEET YOUR LOCAL

PRODUCERS

Government House Gardens HOBART, TASMANIA Sitting alongside the Botanical Gardens in Hobart are the impressive Government House Gardens. A team, led by Tara Edmondson, manage the estate and grow a deliciously diverse range of fresh produce for the house and community all year round. The estate team work closely with the kitchen staff to create seasonal recipes for guests, and they also work closely with schools, encouraging students to discover joys of growing and cooking your own food at home. What are Tara and the team cooking this summer? For a seasonal twist to the quick and delicious avocado on toast, try adding in some freshly smashed broad beans and summer peas. @GovernmentHouseTasmania

BEANS

Smashed Broad Beans on Toast Ingredients

Method

½ cup frozen peas

1. Put the frozen peas in a bowl and pour over a cup of boiling water. Let sit for five minutes then drain well. Dry the bowl and return the peas. Add the avocado, broad beans, olive oil, lemon juice and mint and smash and mix with a fork. You don’t want a smooth paste, just chunks of smashed peas, beans and avocado.

½ avocado 1/3 cup of cooked broad beans, mashed 2 tbsp olive oil Juice of half a lemon Handful chopped mint 1 thick slice of sourdough, toasted Olive oil for drizzling Black pepper

2. Place the toast on a plate, drizzle with a little olive oil, then spoon on and spread over the green smash. Add pepper and salt, then crumble the cheese over the top—enjoy!

Pinch of flaky salt 20g goats cheese, crumbled (optional)

TO M ATO E S Tuscan-Style Stuffed Tomatoes One-Pan Mediterranean Bake Simple Tomato Salad

Roast cherry tomatoes on the vine with olive oil and salt for a delicious side dish.

Boiled, diced or crushed tomatoes in a veggie or chicken broth for the base of a homemade tomato soup!

Perfect partners     

mint olive oil basil salt & pepper red onion

TIP Large steak tomatoes are perfect for the barbecue—season with paprika, salt and pepper and grill for a delicious snack.

TIP In summer, tomatoes are extra sweet, which makes sense as they are technically a fruit—try eating them as is, as you might an apple!

How to store Tomatoes continue to ripen when exposed to warm temperatures but lose some flavour when refrigerated— store ripened tomatoes in a cool spot in your home—or in the fridge if you need, just plan for some room temperature recovery time before serving.

T O M ATO E S

Tuscan-Style Stuffed Tomatoes Ingredients

Method

100g wholegrain rice

1. Preheat the oven to 160°C.

600g medium-large tomatoes

2. Put the rice in a pan, cover with water, bring to the boil over a medium-high heat and simmer for 18 minutes, then drain. Meanwhile, cut the tops off the tomatoes, then use a teaspoon to scoop out the insides into a jug, leaving the shells intact. Arrange the shells in a small/medium baking dish in which they sit snugly.

½ red onion, finely chopped 5 tbsp Tasmanian extra virgin olive oil 2 small zucchinis (about 100g), finely diced 2 garlic cloves, finely chopped 1 tbsp tomato purée 2 tbsp shredded mint leaves 2 oregano sprigs, leaves chopped

3. Fry the onion in 2 tbsp oil in a pan over a lowmedium heat, stirring, for five minutes. Add the zucchini, turn the heat up slightly and cook for five minutes more. Add the garlic and tomato purée, cook for a minute, then stir in the reserved tomato pulp and the par-cooked rice. Simmer, stirring often, for a few minutes, until the mixture has the consistency of a loose risotto. Remove from the heat, stir in the herbs and season. 4. Spoon the rice mixture into the tomatoes, filling them generously. Replace the tomato tops, drizzle with the remaining 3 tbsp oil and bake for one hour, until very tender and the rice is cooked through. Serve with a green salad and enjoy.

Stuffed tomatoes can last in the fridge for up to four days, enjoy cold for lunch or re-heat for five minutes in the oven.

T O M ATO E S

One-Pan Mediterranean Bake Ingredients

Method

4 zucchini, cut into small chunks

1. Heat the oven to 180ºC. Toss the zucchini, onion and garlic with the olive oil, and tip into a large, shallow baking dish. Season well and roast for ten minutes.

1 red onion, cut into slim wedges 3 large garlic cloves, skins left on 3 tbsp olive oil 300g cherry tomatoes 250g halloumi, sliced ¼ tsp dried Italian herbs A few pinches dried chilli flakes (optional) Fresh herbs to serve (basil and parsley)

2. Stir in the cherry tomatoes and sit the halloumi slices on top. Sprinkle over Italian herbs and chilli flakes, if using. Cook for another 15 minutes until the tomatoes start to burst and release juice, and the halloumi is turning golden. 3. Squeeze the garlic cloves out of their skins and mash into the oil and juices in the baking dish, stirring it in. Spoon everything onto plates and serve with a sprinkle of fresh herbs.

These are the perfect tomatoes for this recipe 49

MEET YOUR LOCAL

PRODUCERS

Tasmanian Natural Garlic & Tomatoes SELBOURNE, TASMANIA Nestled on the edge of the bush just north of Hagley you will find some of the world’s best tomatoes and garlic growing. The team at Tasmanian Natural Garlic & Tomatoes (TNGT) grow one of the largest ranges of heirloom tomatoes in Australia, with around 130 varieties each year, in every colour imaginable and suited to every taste and purpose. What are the TNGT team cooking this summer? When produce is this fresh, keep it simple—it doesn’t get easier than tomatoes, fresh red onions, and basil plus a dash of a light vinaigrette. @TasmanianGarlicandTomatoFestival @thetng.t

TO M ATO E S

Simple Tomato Salad Ingredients 4 large or 20 small tomatoes, sliced in half 2 tbsp Tasmanian extra virgin olive oil 2 tbsp balsamic vinegar 1 medium red onion, finely sliced 1 handful of fresh basil leaves Salt and pepper to season

Method In a large bowl, toss all the ingredients together and serve straight away—enjoy!

S um m e r – IN TASMANIA –

DECEMBER

FRUIT Apples Apricots Avocados Blackberries Blackcurrants Blueberries Boysenberries Bramble Berries Cherries Feijoas Gooseberries Lemons Limes Nectarines Peaches Quinces Raspberries Strawberries Tayberries

HERBS

Basil Basil Mint Calendula Coriander Dill French Tarragon Galangal Italian Parsley Kaffir Lime Kunzea Lemon Grass Lemon Thyme Mint Nasturtium Native Pepper Leaf Oregano Parsley Rosemary Sage Thyme

HONEY

Honey

NUTS & SEEDS

Hazelnuts (cracked, raw, butters) Linseeds

Walnuts (cracked, raw, butters, pickled)

VEGETABLES

Asian Greens & Vegetables (buk choy, chinese broccoli, chinese cabbage, choy sum, dwarf buk choy, mustard greens, tatsoi, tong ho) Asparagus Beans (broad, bush, green, shoots) Beetroots Black Winter Truffles Broad Beans Broccoli Brussel Sprouts Bush Beans Bush Peas Cabbages (green, red, green savoy) Capsicums (all colours) Carrots (chantenay) Cauliflowers Celery Chards Chillies Chives Corn Cucumbers Edible Flowers Eggplants Fennel Garlic Garlic Chives Green Peas Kales (baby, purple, curly, flat) Leeks Lettuces (head, salad mix, mizuna) Micro Greens Mix Mushrooms (lions mane, oyster, pink oyster, shimeji, shitake, woodear) Onions (brown, white) Pea Tendrils

Potatoes (bismark, king edwards, mozart, nicola, pink eye, purple congo, ruset, Tas gourmet,) Pumpkins Radishes Rhubarb Ricoto Chillies Rocket Shallots Silverbeets Snow peas Spinach (baby) Spring/Summer Micro Greens Sprouts (alfalfa, fenugreek, lentil, sunflower, wheatgrass) Squash Sugar Snap Peas Swedes Tomatoes (cherry, heritage, large, snacking, truss) Turnips Wasabi Zucchini

DAIRY

Cow’s Dairy (milk, yoghurts, butters, soft cheeses, hard cheeses, mould cheeses) Goat’s Dairy (yoghurts, soft cheeses, hard cheeses, mould cheeses) Sheep’s Dairy (yoghurts, soft cheeses, hard cheeses, mould cheeses)

OILS

Canola Oil Cold Pressed Extra Virgin Olive Oil

CONDIMENTS

Black Garlic Chutneys Fruit Jams Kimchi (beetroot, chinese cabbage, green cabbage and kale)

Enjoy Tasmanian seasonal food every day.

For more inspiration visit eatwelltas.org.au This is a guide to Tasmanian seasonal foods that are likely to be available. Not all foods may be available for a variety of reasons.

Available all year-round Frozen Be quick ! # Limited availability + Peak availability

Pickled Vegetable Condiments Table Olives

GRAINS & LEGUMES

Buckwheat Flour Buckwheat Kernels Plain Flour Quinoa Quinoa Flour Rolled Oats Self-raising Flour Spelt Flour & Kernels

SEAFOOD

Giant Crab Southern Rock Lobster Australian Salmon (wild catch) Banded Morwong Blue-eye Trevalla Blue Grenadier Blue Mackerel Flathead (various) Flounder (various) Jackass Morwong Latchet Pink Ling Red Mullet Salmon (farmed) Southern Garfish Ocean Trout (farmed) Silver Warehou (spotted trevally) Trumpeter - Stripey Tuna Whiting - Eastern School Wrasse Eel Abalone Commercial Scallop Gould's Squid Mussels Oysters Octopus Sea Urchin Roe Southern Calamari Gummy Shark

S um m e r – IN TASMANIA –

JANUARY

FRUIT Apples (vista bella) Apricots Avocados Blackberries Blackcurrants Blueberries Boysenberries Bramble Berries Cherries Feijoa Gooseberries Greengages Lemons Limes Nectarines Peaches Plums Quinces Raspberries Strawberries Tayberries

HERBS

Basil Basil Mint Calendula Coriander Dill French Tarragon Galangal Italian Parsley Kaffir Lime Kunzea Lemon Grass Lemon Thyme Mint Nasturtium Native Pepper Leaf Oregano Parsley Rosemary Sage Thyme

HONEY

Honey (blackberry, leatherwood, meadow, prickly box, tarkine wilderness, Tasmanian manuka)

NUTS & SEEDS

Hazelnuts (cracked, raw, butters) Linseeds Walnuts (cracked, raw, butters, pickled)

VEGETABLES

Asian Greens & Vegetables (buk choy, chinese broccoli, chinese cabbage, choy sum, dwarf buk choy, mustard greens, tatsoi, tong ho) Asparagus Beans Beans (broad, bush, green, shoots) Beetroots Black Winter Truffle Broccoli Brussel Sprouts Cabbages (green, red, savoy) Capsicums (all colours) Carrots (bunched, chantenay) Cauliflowers Celery Chard (swiss, rainbow) Chillies Chives Corn (fresh, baby, sweet) Cucumbers Edible Flowers Eggplants Fennel Garlic Garlic Chives Green Peas Kales (baby, curly, flat, purple) Leeks Lettuces (head, salad mix, mizuna) Micro Greens Mix Mushrooms (lions mane, oyster, pink oysterm, shimeji, shitake, woodear) Onions (red, brown) Parsnips Peas (bush, green, tendrils, sugar snap)

Potatoes (bismark, dutch cream, king edwards, mozart, nicola, pink eye, purple congo, russet, Tas gourmet, Tas cream delight, Tas moon light) Pumpkins (golden nuggets) Radishes Rhubarb Ricoto Chillies Rocket Shallots Silverbeets Snow peas Spinach (baby) Spring/Summer Micro Greens Sprouts (alfalfa, fenugreek, lentil, sunflower, wheatgrass) Squash Swedes Tomatillos Tomatoes (cherry, heirloom, heritage, large, medium, roma, truss, snacking) Turnips Wasabi Wombok Zucchini Turnips Wasabi Watercress Zucchini

DAIRY

OILS

Canola Oil Cold Pressed Extra Virgin Olive Oil

Enjoy Tasmanian seasonal food every day.

For more inspiration visit eatwelltas.org.au This is a guide to Tasmanian seasonal foods that are likely to be available. Not all foods may be available for a variety of reasons.

Available all year-round Frozen Be quick ! # Limited availability + Peak availability

CONDIMENTS

Black Garlic Chutneys Fruit Jams Kimchi (beetroot, chinese cabbage, green cabbage and kale) Pickled Vegetable Condiments Table Olives

GRAINS & LEGUMES

Buckwheat Flour Buckwheat Kernels Plain Flour Quinoa Quinoa Flour Rolled Oats Self-raising Flour Spelt Flour & Kernels

SEAFOOD

S um m e r – IN TASMANIA –

FEBRUARY

FRUIT Apples (akane) Apricots Avocados Blackberries Blackcurrants Blueberries Bramble Berries Cherries Gooseberries Greengages Lemons Limes Melons (rockmelon, watermelon) Nectarines Peaches Pears (williams) Plums Quinces Raspberries Strawberries

HERBS

Basil Basil Mint Calendula Coriander Dill French Tarragon Galangal Italian Parsley Kaffir Lime Kunzea Lemon Grass Lemon Thyme Mint Nasturtium Native Pepper Leaf Oregano Parsley Rosemary Sage Thyme

HONEY

Honey (blackberry, leatherwood, meadow, prickly box, tarkine wilderness, Tasmanian manuka)

NUTS & SEEDS

Hazelnuts (cracked, raw, butters) Linseeds

Walnuts (cracked, raw, butters, pickled)

VEGETABLES

Asian Greens & Vegetables (buk choy, chinese broccoli, chinese cabbage, choy sum, dwarf buk choy, mustard greens, tatsoi, tong ho) Asparagus Beans (bush, butter, broad, green, purple, runner) Bean Shoots Beetroots Black Winter Truffle Broccoli Brussel Sprouts Bunched Carrots Bush Peas Cabbages (green, savoy, red, wombok) Capsicums (all colours) Carrots (bunched, chanetnay) Cauliflowers Celeriac Celery Chard (swiss, rainbow) Chillies Chives Corn (fresh, baby, sweet) Cucumbers Edible Flowers Eggplants Fennel Garlic Garlic Chives Green Beans Green Peas Kales (baby, purple, curly, flat) Leeks Lettuces (head, salad mix, mizuna) Micro Greens Mix Mushrooms (lions mane, nameko, oyster, pink oyster, shimeji, shitake, woodear) Onions (red, green) Parsnips Peas (bush, green, tendrils, sugar snap)

Potatoes (bismark, dutch cream, king edwards, kipfler, mozart, nicola, pink eye, purple congo, russet, salad rose, sapphire, Tas cream delight, Tas gourmet, Tas moon light) Pumpkins (golden nuggets) Radishes Rhubarb Ricoto Chillies Rocket Shallots Silverbeets Snow peas Spinach (baby) Spring/Summer Micro Greens Sprouts (alfalfa, fenugreek, lentil, sunflower, wheatgrass) Squash Swedes Tomatillos Tomatoes (cherry, heirloom, heritage, large, medium, roma, snacking, truss) Turnips Wasabi Watercress Zucchini

DAIRY

OILS

Canola Oil Cold Pressed Extra Virgin Olive Oil

CONDIMENTS

Black Garlic Chutneys Fruit Jams

Enjoy Tasmanian seasonal food every day.

For more inspiration visit eatwelltas.org.au This is a guide to Tasmanian seasonal foods that are likely to be available. Not all foods may be available for a variety of reasons.

Available all year-round Frozen Be quick ! # Limited availability + Peak availability

Kimchi (beetroot, chinese cabbage, green cabbage and kale) Pickled Vegetable Condiments Table Olives

GRAINS & LEGUMES

Buckwheat Flour Buckwheat Kernels Plain Flour Quinoa Quinoa Flour Rolled Oats Self-raising Flour Spelt Flour & Kernels

SEAFOOD

Acknowledgements Thank you to the State Government Healthy Tasmania Grants Scheme for funding the What’s In Season Campaign. We thank Meghan Quill from the Migrant Resource Centre Kitchen for her contribution of recipes. We are grateful to our spring-featured producers, who also contributed recipes. Photography: Eat Well Tasmania & Michelle Crawford Design: Holly Webber

E AT W E L LTA S .O R G . A U #WHATSINSEASON