Swapyour way - Swap It, Don`t Stop It WA

Swap your way
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B
owlfuls of yoghurt studded with pretty poached rhubarb and
plums, figs wrapped in prosciutto, and served in the chilly but
sunny outdoors to have with friends, what’s not heavenly about
the autumn season? As the cold weather arrives, so do golden sweet corn,
fennel and pumpkins.
I want to present rustic trays of roasted vegetables to my family for lunch,
and scatter the table with autumn leaves as decoration. For me, autumn is
the perfect time to really focus on my health, and that’s so much easier with all
the fruits and vegetables that come with the season.
Apple pie, that stalwart Autumn pudding, is swapped for hot stewed apples,
spiced with cinnamon, a sprinkling of sugar, and a spoonful of low fat yoghurt
to add a pleasing cold and creamy contrast. I love roasted cauliflower, served
with a couple of pan-fried whiting fish fillets, and a drizzle of olive oil instead of
butter for good measure.
Autumn for me is the time when the weather finally opens up and lets me out
more. Gone are those oppressively hot days and there’s a chance to go for a long
walk in daylight hours, hang out with friends and kick a ball around, as well as
visit all the fabulous producers’ markets we’re so lucky to have here in Australia.
I could spend my entire weekend wandering from market to market, happily
picking out in-season mushrooms and persimmon, pomegranate and parsnips,
and then gather friends together for a fantastic Autumnal feast.
Awesome Autumn
Step up your swapping in Autumn to ensure you’re well in front when winter blows in.
It’s time to enjoy this changing season in all its glory – from making the most of those
lingering warm days to embracing the briskness in the air when you’re out and about.
It’s also time to think like a swapper and make some seasonal swaps when it
comes to selecting fruit and vegetables. Make the most of what’s in store
now to add freshness and interest to your family menus – and ensure you
snaffle a bargain or two along the way.
Kate Gibbs
Journalist, Author and Cook
DID YOU
What’
s
in
in
KNOW?
AUTUMN?
While precise seasonal availability may vary from month to month
and between regions. Here is a good guide to Australian produce
that’s at its prime in autumn and generally readily available
across the country.
enagers
th adults and te
For good heal
of fruit
ast two serves
le
at
t
ea
ld
ou
sh
of vegies a day.
and five serves
r fair share of
Kids need thei
too.
fruit and vegies
Fruit
•_
•_
•_
•_
Apple
Apricots
Avocado
Custard Apple
•_
•_
•_
•_
Figs
Kiwifruit
Mandarins
Oranges
•_
•_
•_
•_
•_
Capsicums
Carrots
Cauliflower
Cucumber
Eggplant
•_
•_
•_
•_
Passionfruit
Pears
Persimmon
Plums
•_ Pomegranate
•_ Rhubarb
•_ Quince
Vegetables
•_ Beans
•_ Broccoli
•_ Brussel
Sprouts
•_ Cabbage
•_
•_
•_
•_
•_
Fennel
Mushrooms
Onion
Parsnips
Pumpkin
•_
•_
•_
•_
Spinach
Sweet corn
Sweet potato
Tomato
Focus
on
flavour
Brussel Sprouts:
These guys have a poor reputation, largely due to
childhood memories of being fed seriously soft, overcooked
vegies. It’s time to give them a second chance.
Parsnips:
A favourite soup ingredient, but there’s a lot more to this
humble root vegie than meets the eye – slice it , dice it,
roast it, mash it, puree it.
Choose: tight, compact heads with blue/green colour.
Store: in an airtight bag in the fridge. Use as soon as possible.
Use:
boil or steam for 4-7 mins depending on size;
or, microwave in a covered dish with 2tbs water on HIGH
for 4-5 mins until tender, stirring after two mins to ensure
even cooking. Great in stir fries, frittatas and all short time
cooking dishes. Use when just tender not soggy!
Choose: firm, white, small parsnips with no signs of softness.
Store: in an airtight bag in the fridge.
Use as soon as possible.
Use:
Variety is the spice of life, so why not shake up the family
menu and swap a familiar vegie with something new.
Here’s five of the best in season in autumn.
Mushrooms:
A real all round vegie that makes a great
companion for every meal – breakfast, lunch
and dinner.
boil or steam for 8 mins; or, microwave in a covered
dish with 2tbs water on HIGH for 5-6 mins until
tender, turning after 3 mins to ensure even cooking.
Super in soups, casseroles, side dishes and baked
dishes. Try it mashed with a little skim milk or baked
in chunks with pumpkin and potatoes to accompany
a roast.
Choose: fresh, firm mushrooms (not withered) with good colour.
Store: in a brown paper bag in the fridge.
Use:simply wipe with a damp cloth before use.
Raw mushrooms can be added to salads and
sandwiches; grill mushrooms on the BBQ; pan-fry as a
side dish with a drizzle of olive oil or dash of skim milk;
or, add to a range of meals including stir fries,
casseroles, pastas and omelettes and frittatas.
Fennel:
This bulbous, fern fringed vegetable is a bit of a
mystery to many. Fact is, it’s easy to use, really
versatile and has a great aniseed flavour.
Choose: firm white fennel with fresh green leaves.
Store: in an airtight bag in the fridge. Use as soon as possible.
Use: Rhubarb:
Another childhood favourite that gets a limited showing
these days. Easy to grow at home, but watch out for the
leaves which are toxic if eaten.
Choose: crisp, firm, long, brightly coloured stalks.
Store: in an airtight container or plastic bag in the fridge.
Use: wash and cut stems only. Stew in a saucepan of
water with a little sugar or artificial sweetener,
simmering gently until softened. Use with oats in
a healthy crumble, in wholemeal muffins or as an
accompaniment to grilled or roasted meats.
slice and add raw to any salad; cut into quarters and
pan-fry with a little olive oil and garlic; or, add to
soups, casseroles and pasta dishes by following the
recipe instructions.
from Australia’s Swappers
Have you checked out the Swap of the Week Poll on the Swap It, Don’t Stop It Facebook page yet?
It’s where Australia’s swappers are sharing their great swaps. Take a tip from other true blue Aussies and try these Swap It friendly ideas:
• Swap apple pie with stewed apple and light custard; sliced
apple with a sprinkle of cinnamon; apple pie flavoured low fat
yoghurt; or, a small slice of apple pie.
• Swap French toast with a poached egg on wholegrain toast;
wholemeal toast with avocado and tomato; scrambled eggs
topped with light cream cheese and smoked salmon; rye
bread toasted with ‘mooshed’ banana and a drizzle of honey;
or, Spanish omelette.
• Turn spaghetti carbonara into a meal fit for a Swapper by
using a lighter cream alternative such as light evaporated milk;
swap fatty bacon in the sauce with reduced fat bacon; or, swap
plain pasta for wholemeal pasta. You could also bypass the
carbonara completely and swap it for pasta with a tomato
based sauce or swap a large plate for a small plate and fill up
on salad.
• Shape up a cheese toastie by swapping
the bread for a wrap or half a wholemeal
English muffin; swap full fat cheese for
low fat or light cheese; or, swap butter
on the outside for a quick spray of
the sandwich press with light
cooking spray.
• Swap sausage rolls for homemade sausage rolls
with lean mince and veggies; lean chicken
enchiladas with healthy fillings; vegie quiche;
sushi rolls; san choy bow (crispy iceberg
lettuce wrapped around savoury mince);
or, Vietnamese rice paper rolls.
Swap sitting for moving
• Make the most of the autumn leaves – grab a rake , tidy up the
yard or take the family to a park full of deciduous trees. Hop, skip
and jump and enjoy that seasonal crunch underfoot.
• If the days are starting to get cooler in your state, think
about an indoor exercise option such as swimming in
a heated pool, yoga or Pilates, dance lessons
or join a mall walk – many of the larger malls
host walking groups in the mornings before
the shops open.
• Plan your walks or jogs around the daylight hours
you may find evenings still work in early autumn
(especially in states with daylight savings) and mornings
may be best as the days get shorter.
Food images from
Healthy Food Fast Cookbook ©,
State of Western Australia, 2010.
Reproduced with permission.
• Really get stuck into super fresh seasonal produce –
walk around a farmers market or round up the kids and
find a ‘pick your own’ farm or orchard. A quick internet
search will point you in the right direction.
• Plan ahead for winter – if you have an open
fire, now’s the time to stock up on wood.
You may be able to collect your own in
some areas (check local regulations). If not,
order a home delivery and throw yourself
into stacking it, ready for winter.
• Autumn means footy – swap
watching football for playing a
game of backyard footy with
the family or joining a
local club.
Like Swap It on Facebook
for more great tips and ideas like these each week
when we feature the Swap of the Week poll.
Go to australia.gov.au/swapit