so freshautumn 2012 Your seasonal fresh food market magazine!

a reason to be in season

what’s inside!

Spend time with Mum Take part in one of Australia’s biggest charity events with mum

Baked Brunch FrittataSee inside for more delicious seasonal recipes

Autumn’s pick of the crop this season

A not so guilty pleasureWe expose the goodness of cacao

free

so fresh so freshautumn 2012 autumn 2012

a not so guilty pleasure...

It’s that time of year again, when we all give ourselves little allowances and almost inhale half our daily portion of kilojoules in a few cheeky Easter eggs.

However, its not all double chins and the urge to indulge... there is good news for all you chocolate lovers!

Studies have proven dark chocolate is not simply a quick-fix for a broken heart, it quite literally is... good for your heart.*

Now before you run off and grab a bunch of chocolate bars, it’s important to understand that not all types of chocolate are good. On the contrary, I’m talking about the small little bean that goes by the name of cacao. The little bean that is quite bitter, chalky and definitely does not seem like an indulgence. Yet, once we call on sugar, milk and butter we have ourselves a popular delight known as dark chocolate.

Dark chocolate no doubt packs a flavoursome punch and to get the true benefit chocolate lovers need to be eating no less than 70% cacao.

Cacao is actually very rich in a nutrient called ‘flavonoids’, a nutrient which is also abundantly present in fruit and vegetables. When we eat foods that are rich in flavonoids, we benefit from their antioxidant effects.

Flananols are the main type of flavonoid found in

cacao beans and in addition to having antioxidant qualities, research has shown that dark chocolate can have positive influences on vascular health such as lowering blood pressure and widening our blood vessels which improves the flow of blood to the brain and heart. These benefits help reduce potential health problems such as stroke and heart attack risk.

Dark chocolate also carries a stimulant called theobromine, which provokes a ‘feel good’ effect among its consumers - which is probably why we always feel like chocolate is the solution to all our problems!

So, maybe you have learnt a couple of things, and you have come to realise that chocolate may not be as bad for you as you once thought.

At the Belconnen Fresh Food Markets we have plenty of dark chocolate treats to keep your cravings in check. Our stores focus on providing high quality products with fantastic flavour.

The key is to enjoy this delicious delight in moderation as there is yet to be a proven serving size of chocolate that will help you reap the benefits. But what we do know is, next time you enjoy a small piece of dark chocolate - particularly over this Easter break, you no longer need to feel too guilty if it’s only every once in a while.

* Source www.allchocolate.com/health/

Chocolate provokes a ‘feel good’ effect among its conusmers - which is probably why we always feel like chocolate is the solution to all our problems!

The days are slightly shorter, the nights are slightly cooler and the brilliant shades of our leaves begin to deepen into beautiful crimson hues.

As we prepare for the cooler season we find ourselves laden with a plethora of unique and flavoursome produce that really comes into its own.

With Easter closing in very quickly we thought in this edition of So Fresh we would take time to take a look at chocolate from a new perspective and instead of only seeing the negatives, actually uncover the potential health benefits of such a delectable treat!

diary noteseaster6-9 AprilDon’t forget BFFM is the perfect stop to pick up all your fresh fruit and veg to celebrate this Easter holiday with your family. Visit bffm.com.au for holiday trading hours.

learn how to make sausages!7 AprilJoin David Peddle as he walks you through a mouth watering demonstration of how to make your own homemade chocolate sausages.

school holidays13 -30 AprilIt’s time for the kids to relax and take some time off school and be a handful for mum and dad over the next two weeks!

mother’s day13 May

Mother’s Day is drawing near, take time to treat your mum and

head down to the markets to pick up a variety of gifts that are

sure to make her day.

If you would like to download a digital copy of this magazine, send it on to a friend or find more delicious recipes to share with your family - head to our brand new website and check out all we have to offer!

For any suggestions, tips or comments about So Fresh please contact us at info@bffm.com.au

autumn glory what’s happening at the markets this autmun!

have fun this

easter!

so freshautumn 2012

fruitapplebananafiggrapesguavakiwifruitlemon

limemangopassionfruitpeachpearpomegraniteorange

vegetablesbeetrootbroccolibeanscapsicumcauliflowereggplantfennel

leekparsnippotatosilverbeetsquashsweet potatoturnip

pomegranatePomegranate’s are a deliciously rich red fruit originating from Iran. Upon opening a pomegranate, the arils (small seeds) seperate from the membrane and provide a sweet tasty treat. Pomegranates are great to use in cooking particulary in desserts and as a sauce in poultry dishes.

Knead PatisserieDark Chocolate Ganash Tartlet $5.00

a reason to be in season

price pointsave money by buying seasonal fruit and veg! Seasonal produce has a more abundant supply keeping costs competitive.

superior tastefreshly picked produce has a full flavour and is hard to replicate in a hot house or artificial growing environment.

added varietyby eating seasonally you will be adding variety and enriching your diet with a higher nutritional value at the same time.

going greenhelp reduce the fuel costs and carbon footprint involved in transporting and storing out-of-season produce

seasonal guidevisit www.bffm.com.au to check out our detailed and informative seasonal guides to help you pick the right fruit and vegetables for your family

speak upask plenty of questions when you go to visit the markets- our helpful staff are always happy to help

label look-outwhen you are shopping at the markets, always look out for the signs displaying ‘seasonal best’ and ‘local produce’

We always talk about buying fruit and vegetables in season... but have we ever explained why.... these great tips will help you understand why it is important to buy seasonally

fresh profile!

indulgencechocolate

This Easter, Belconnen Fresh Food Markets have an abundance of delicious chocolatey treats to satisfy your taste buds. Check out some of our top picks from our enchanting markets stores.

As Nature IntendedGluten Free Chocolate Cake $5.95

Food LoversMilk and Dark Chocolatecovered nuts, sultanas and coffee beans$7.95 each

Food LoversFancy That Fudge Range from $6.00

Food LoversMilk and Dark Chocolate Eggsfrom $10.00

so fresh autumn 2012

so fresh so freshautumn 2012 autumn 2012

baked brunch frittataingredients (serves 12)

50g butter, chopped

1/2 brown onion, finely chopped

2 x dried bay leaves

1/3 cup plan flour

2 x 1/2 cups of milk

1 1/4 cups grated cheddar

cheese

pinch nutmeg

methodPreheat oven to 2000C/1800C fan forced. Grease a 5cm-deep, 24cm x 34cm (base) baking dish. Line base with 2 long sides of baking paper, allowing a 2cm overhang.

Melt butter in a saucepan over medium heat. Add onion and bay leaves. Cook for 3 to 4 minutes or until onion has softened. Add flour. Cook. stirring, for 2 minutes or until bubbling. Remove from heat. Gradually add 2 cups of milk, whisking constantly until smooth. Return to heat. Add cheese and nutmeg. Cook and stir for 10 minutes or until sauce thickens. Remove from heat. Cook for 10 minutes. Discard bay leaves.

Whisk eggs, cream and the remaining milk together in a bowl. Add parsley, mushrooms and cheese mixture. Season with salt and pepper. Stir to combine. Pour into a prepared dish. Cover with foil. Bake for 40 minutes or until edge start to set.

Meanwhile, heat a non-stick frying pan over medium heat. Cook bacon for 3 to 4 minutes or until just golden.

Remove foil from baking dish. Top frittata with tomato and bacon. Bake for 25-30 minutes or until just set in centre (see tip). Top with parsley and serve with crusty bread and rocket.

tipCover dish loosely with foil if frittata is over-browning during last part of cooking.

10 eggs

300ml thickened cream

3/4 cup chopped fresh flat parsley

leaves

8 middle bacon rashers, trimmed,

chopped

250g cherry tomatoes, halved

3 x large field mushrooms

Crusty bread and baby rocket to serve

slow cookedpoached pearsingredients (serves 4)

1/3 cup caster sugar

1 x cup of apple juice

1 x cup of cranberry juice

4 medium pears, peeled

4 x cloves

1 x vanilla bean, split

Double cream to serve

methodCombine the sugar, apple and cranberry juice over medium heat. Cook, stirring for 5 minutes or until the sugar has dissolved.

Place pears in the bowl of a 5 litre slow-cooker. Pour over syrup. Add vanilla bean and cloves. Cover. Turn slow-cooker to high. Cooked for 1 hour and 30 minutes or until the pears are almost tender, turning halfway through cooking.

Serve the pears drizzled with the cooking syrup and a generous dollop of double cream.

tip Packham, William, Buerre Rose and Gold Rush are four of Australia’s most popular varieties. The Packham and William pear are a medium to large sized fruit available all throughout Autumn and are a perfect variety for poaching.

What are you doing with mum this mother’s day?Join in with families all across Canberra as they take part in one of Australia’s largest charity events to raise money and awaress for breast cancer research.

The Canberra event will be held on Sunday the 13th of May and will involve a 5km or 10km walk or run around Commonwealth Park.

But don’t despair if walking or running isn’t your thing you can always volunteer to help out or support all the competitiors on the day.

Enjoy a day of fun which will include lots of entertainment and activities for the whole family plus lots of great prizes!

Remember to fill in a tribute card to wear on the day in memory of a loved one or with words of encouragement to someone currently undergoing treatment. You can now also add your tribute message to the online tribute wall.

All proceeds from the Mother’s Day Classic are donated to the National Breast Cancer Foundation, a not for profit organisation that promotes and supports research into breast cancer prevention and treatment. Since 1998 the Mother’s Day Classic has raised $10.8 million dollars.

Register online at mothersdayclassic.com.au/register-online

Stroll through the park, pound the pavement and beat your personal best!

register

online

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