FOUR SQUARE
ORGANICS Seasonal Fruit and Vegetables calendar 2014
January Apples Broccoli
avocadoes
Celery
Sweetcorn
VEGETABLE: Beans, Beetroot, Broccoli, Cabbage (green), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Cherries, Lemons, Mandarins, Nectarines, Watermelon, Orange, Peaches, Pears, Plums, Raspberries,Strawberries, Sweetcorn, tangelos.
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Hearty chicken and avocado salad Serves: 4 Time to make: 45 mins
3/4 cup pearl barley 2 stalks celery, Sliced
INSTRUCTIONS Step 1 Cook barley following packet directions. Drain, rinse in cold water and set aside. Step 2 Meanwhile, heat a chargrill pan to a high heat. Spray chicken with oil and cook for 3-4 minutes each side until cooked. Remove from pan and allow to cool.
1/3 cup Lemon juice
Step 3 In a large bowl, combine spinach, cabbage, celery and snow peas. Toss through cooked barley. Slice chicken in thick slices and sprinkle with sumac (if using). Arrange on top of salad with avocado. Drizzle over lemon juice and serve.
2 cups shredded Red cabbage
100g baby spinach
500g skinless chicken breast fillets, Halved horizontally
1/2 medium avocado, sliced
100g snow peas, shredded
Shopping list
1 teaspoon sumac (optional)
FEBRUARY Capsicums
Mushrooms
Apricots
Eggplants
RASPBERRIES
VEGETABLE: Beans, Beetroot, Broccoli, Cabbage (green), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Cherries, Lemons, Mandarins, Nectarines, Watermelon, Orange, Peaches, Pears, Plums, Raspberries,Strawberries, Sweetcorn, tangelos.
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Barbecue vegetable medley Serves: 4 Time to make: 25 mins
1/3 cup sun-dried tomatoes in water, roughly chopped
300ml reduced-fat Cream
INSTRUCTIONS Step 1 To make sauce, use a stick blender or food processor to blend sour cream and tomatoes until well combined. Place in a bowl. Cover and refrigerate until needed. Step 2 Heat a barbecue hotplate to a medium heat. Spray both sides of eggplant slices with oil. Cook for 2-3 minutes on each side or until golden and tender. Transfer to a large plate. Cover to keep warm. Step 3 Spray mushrooms, asparagus and capsicum with oil. Cook mushrooms for 3-4 minutes on each side or until tender and golden. Transfer to a large plate. Cook asparagus and capsicum for 2 minutes on each side or until tender.
Olive oil spray 8 large flat mushrooms
2 medium eggplants, trimmed, thinly sliced lenghtways 2 bunches asparagus, trimmed
Step 4 Layer 1 eggplant slice, mushroom, asparagus and capsicum on each serving plate. Repeat another vegetable layer. Top with a dollop of sauce and sprinkle with chives. Serve immediately.
Shopping list
2 red capsicums, deseeded, quartered
2 tablespoons finely-chopped fresh chives
MARCH Cherries
CUCUMBER
GARLIC
PEACHES
STRAWBERRIES
VEGETABLE: Broccoli, Brussels Sprouts, Cabbage (green), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Squash. FRUITS: Apples, Banana, Limes, Mandarins, Watermelon, Peaches, Plums, Raspberries,Strawberries, Sweetcorn, tangelos.
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Almond and cherry crunch muffins Serves: 12 Time to make: 30 mins
1 cup self-raising flour
2 eggs
INSTRUCTION Step 1 Preheat oven to 180ยบC. Line a 12-hole muffin tray with 12 cupcake cases. Step 2 In a bowl, beat eggs and sugar until fluffy and pale. Stir in oil and vanilla. Carefully fold in sieved flour, baking powder, baking soda, ground almonds and apple sauce. Step 3 Place washed cherries on kitchen paper, dab off excess water and cut in halves. Fold into muffin mixture. Step 4 Fill cupcake cases two-thirds full then sprinkle with sliced almonds. Bake in oven for 15-20 minutes until springy to touch. Leave in tray to cool for 5 minutes. Remove and place on a cake rack until completely cool. Store in an airtight container for 2-3 days.
1/2 cup sugar
1 teaspoon vanilla essence 75g glace cherries
1/2 cup unsweeted apple juice
1 teaspoon baking soda
50ml rice bran oil
70g ground almonds
Shopping list
30g sliced almonds
April kumaras
Kiwi fruits
Watermelon
Parsnip Butternut Squash
VEGETABLE: Beans, Beetroot, Broccoli, Brussels Sprouts, Cabbage (green), Cabbage (red), Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Cherries, Kiwi Fruits, Lemons, Mandarins, Nectarines, Watermelon, Orange, Peaches, Pears, Plums, Strawberries, Sweetcorn, tangelos.
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Kumara and bean burgers 4 slices sourdough bread, toasted
Serves: 4 Time to make: 30 mins
1 cup canned cannellini beans, drained and rinsed
INSTRUCTIONS Step 1 Mash the beans. Step 2 Heat olive oil in pan, add the grated kumara and cook for 4-5 minutes or until soft. Add this mixture to the beans in a bowl, then add the red onion, chilli flakes and garlic. Step 3 Lightly beat the egg yolks and combine with the bean and kumara mixture.
1/2 teaspoon chilli flakes
2 tablespoons olive oil
2 eggs, separated
Tomato,cheese and cucumber slice
Step 4 In another bowl, whisk the egg whites together, fold into the kumara mixture, then form into 4 patties and place on a baking tray.
1 red onion, finely chopped LETTUCE LEAVES
Step 5 Preheat the grill and coat the upper side of the patties with cooking oil spray. Cook patties under the grill for 3-4 minutes or until golden, then turn over, coat with cooking oil spray again and grill the other side for a further 3 minutes, or until golden.
Shopping list
Step 6 Place lettuce leaves on the slices of toasted bread, top with burgers and finish with mayonnaise, tomato, cheese and cucumber slices.
COOKING OIL
600G KUMARA (ABOUT 2LARGE KUMARA), PEELED AND GRATED 4 TABLESPOONS LIGHT MAYONNAISE OR SWEET CHILLI SAUCE
MAY Cabbage (green)
Limes
Mushrooms chokos
Onions
VEGETABLE: Beans, Beetroot, Broccoli, Brussels Sprouts, Cabbage (green), Cabbage (red), Chokes, Cucumber, Capsicums, Carrots, Tomatoes, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Marrows, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Kiwi Fruit, Lemons, Mandarins, Nectarines, Tangelos.
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Chilled lime flan Serves: 8 Time to make: 15 mins
100g digestive biscuits
INSTRUCTION Step 1 Preheat oven to 160째C. To make base, crush biscuits to a powder. Add sugar and mix. Add spread and mix together. Press firmly into the base and sides of an 18cm flan dish. Bake for 8 minutes. Remove from oven and set aside to cool.
50g reduced-fat spread, melted filling
150ml thick greek yoghurt flan base
Step 2 To make filling, combine yogurt, condensed milk, lime juice and zest and mix well. Add gelatin to hot water and stir to dissolve. Add to filling mixture and combine.
Shopping list
Step 3 Pour filling into base. Chill for 2-3 hours or overnight until firm. Decorate with extra thin lime slices and lemon zest.
150ml light condensed milk
1 tablespoon castor sugar
2lemons, juice and zest
June Cauliflower
Apples
Spinach
Radishes
Leeks
VEGETABLE: Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Tomatoes,Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Kiwi Fruit, Mandarins, Nectarines, Orange, Sweetcorn, Tangelos.
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Warm spiced cauliflower salad Serves: 4 Time to make: 40 mins
1 head cauliflower (1kg), chopped in florets
INSTRUCTIONS Step 1 Preheat oven to 200°C. Place cauliflower and chickpeas on an oven tray, spray with oil and sprinkle with cumin, tossing to coat. Roast for 20-30 minutes until cauliflower is browned and tender, with some crispy dark brown edges. Step 2 Blanch or microwave silver beet for 1-2 minutes until tender. Step 3 Combine cauliflower, chickpeas, silver beet and olive oil in a large bowl. Mix well. Season with salt and pepper. Transfer to a serving plate and sprinkle over goats’ cheese.
1 teaspoon ground cumin 400g can chickpeas, drained, rinsed 2 tablespoons crumbled goats’ feta cheese 2 tablespoons extravirgin olive oil
salt and pepper, to taste
Shopping list
4 cups chopped silverbeeet leaves, stalk discarded
July Spring onion
Pumpkin Swedes
Potatoes Watercress
VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Kiwi Fruit, Lemons, Mandarins, Nectarines, Tangelos.
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Lamb, watercress and beetroot salad Serves: 4 Time to make: 30 mins INSTRUCTIONS Step 1 Heat oven to 200째C. Place potatoes in boiling water for 5 minutes then drain. Place beetroot and potatoes on a baking tray. Drizzle with olive oil and season. Cook for 20-25 minutes. Add tomatoes for final 5 minutes of cooking.
400g baby potatoes
6 tablespoons oil-free french dressing
Step 2 Meanwhile, spray lamb with a little olive oil. Season. Sear in a non-stick pan for 8 minutes until still pink in the middle. Rest in pan and set aside. Step 3 In a bowl, place roasted vegetables and watercress. Add dressing and toss lightly.
2 medium beetroot, trimmed, cooked, thinly sliced
2 cups cherry tomatoes 2 tablespoons olive oil
Step 4 Slice lamb and add to salad. Sprinkle Parmesan on top and serve.
Shopping list
450G lamb fillet
3 cups watercress, tough ends removed
August Oranges
Turnip
Yam
Parsnip
Onions
VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash, Yam. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Tangelos.
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Manuka honey roasted yams Serves: 4 Time to make: 45 mins INSTRUCTIONS
500g red or yellow yams (about 16)
Step 1 Preheat the oven to 200째C. Step 2 Wash and dry the yams. Spread them in a roasting dish and spray with olive oil. Toss to coat. Step 3 Drizzle the honey over the yams and roast in the oven for 30-40 minutes, until the yams are slightly caramelized.
2 tablespoons manuka honey
Step 4 Take them out and toss them once or twice during the cooking time. Step 5 Serve the yams with roast meat, chicken or fish.
Shopping list
olive oil
September Artichokes
Carrots
Spinach
Celery Garlic
VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash, Yam. FRUITS: Apples, Apricots, Avocadoes, Banana, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Strawberries, Raspberry, Tangelos.
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Garlic-ginger vege stir-fry 2 onions, diced or chopped
Serves: 4 Time to make: 15 mins INSTRUCTIONS Step 1 Heat a large, oiled frying pan or wok to a high heat. Add onion. Cook, stirring, for 1 minute.
2 cloves garlic, crushed
Step 2 Add garlic, ginger and chilli. Cook for 2 more minutes until softened. Step 3 Add the remaining vegetables and stir-fry until tender crisp. Serve with lime juice and coriander.
1 teaspoon grated fresh ginger
8 cups mixed vegetables such as bok choy, broccoli, snow peas, mushrooms and bean sprouts
1 medium red chilli, seeded, chopped
1 lime, juiced
Shopping list
1/2 cup chopped fresh coriander, to served
October spinach
capsicums
mushrooms
Marrow
Watercress
VEGETABLE: Artichokes, Beans, Beetroot, Broccoli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silver beet, Spinach, Spring Onion, Swedes, Squash, FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Tangelos.
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Filo, spinach and Egg tart Serves: 3 Time to make: 35 mins
olive oil spray
INSTRUCTION
1 onion, finely chopped
Step 1 Preheat oven to 180째C. Heat oil in a non-stick pan. Soften onion and mushrooms for a few minutes with mixed herbs. Step 2 Add capsicum. Cook for a few more minutes. Stir in spinach. Heat through.
1 cup mushroom, sliced 1 red capsicum, diced
Step 3 Line a lightly greased quiche dish with filo pastry. The sides need to slightly overlap the edge of the dish. Spray pastry with a little oil.
3 cups fresh spinach
Step 4 Add vegetables to pastry. In a bowl, mix eggs together with cottage cheese, milk and parmesan. Add to pie. Bake for 25 minutes, or until set and lightly golden. 4 sheets filo pastry
2 eggs
150g cottage cheese with italian herbs 4 tablespoons grated parmesan cheese
Shopping list
1/4 cup trim milk
November capsicums
tomatoes
lettuce
beans
beetroot
VEGETABLE: Artichokes, Beans, Beetroot, Broccolli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silverbeet, Spinach, Spring Onion, Swedes,. FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Tangelos.
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Stuffed capsicums Time to make: 25 mins
Capsicums (colour of your choice)
INSTRUCTIONS Step 1 Preheat the oven to 180째C. Step 2 Cut the tops off the capsicums. Combine all other ingredients (being generous with the herbs) and stuff firmly into the capsicums. Step 3 Cook for 15-20 minutes, taking care not to blister the capsicum skins.
basil, chopped
rice or couscous, cooked
Parsley, chopped
tomatoes, chopped
Shopping list
feta cheese
december strawberries
kiwi fruits
Cherries
raspberries
avocadoes
VEGETABLE: Artichokes, Beans, Beetroot, Broccolli, Cabbage (green), Cucumber, Carrots, Turnips, Cauliflower, Celery, Courgettes, Cucumber, Eggplants, Garlic, Kumara, Leeks, Lettuce, Mushrooms, Watercress, Onion, Parsnip, Potatoes, Pumpkin, Radishes, Rhubarb, Silverbeet, Spinach, Spring Onion, Swedes, FRUITS: Apples, Apricots, Avocadoes, Banana, Blackberries, Blueberries, Grapefruits, Kiwi Fruit, Lemons, Mandarins, Orange, Strawberries, Raspberries, Tangelos.
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Fruit kebabs Serves: 4 Time to make: 15 mins
2 kiwi fruits
INSTRUCTIONS Step 1Remove fromage frais from fridge to sit before use. Peel kiwifruit. Cut all fruit in bite-sized chunks. Step 2 Divide fruit evenly among skewers.
12 strawberries
Step 3 Place chocolate chips in a pan and heat until melted. Stir in fromage frais and pour into a dipping bowl. Serve with fruit skewers.
1 apple
8-12 cherries
Shopping list
1 large banana