In season March… try leafy and nutritious kale, new season Sheppard avocados that have a creamy texture and a skin that does not go brown - ideal for your salads. Sweet potatoes (kumara) are extremely nutritious providing a good source of vitamins A, C and fibre and are perfect roasted in salads.
VEGETABLES
Asian Greens (Amaranth, Bok Choy, Chinese or Oriental Celery, Choy Sum, Chrysanthemum Greens, Gai Lan, Tatsoi); Avocado; Beans: Green; Beetroot; Broccoli; Brussel Sprouts; Cabbage; Capsicums; Celery; Chilies; Corn; Cucumber ; Eggplant; Kale; Lettuce ; Mushrooms; Okra; Onions; Peas; Spinach; Squash; Sweet Potato (Kumara) ; Tomatoes ; Zucchini;
FRUIT
Apples; Bananas; Dates; Fig; Grapes ; Honeydew; Kiwi Fruit; Lemons; Limes; Mangoes; Mangosteens; Mulberries; Nectarines; Oranges (Valencia); Passionfruit; Peaches; Pear (Beurre Bosc, Red Sensation, Williams Bon Chretien, Winter Nelis); Plums; Pomegranate ; Quinces; Rhubarb; Rockmelon; Strawberry; Tamarillo;
HERBS
Basil; Chervil; Chives; Continental Parsley; Coriander (Cilantro); Curry Leaves; Dill; Horseradish; Lemon Grass; Lime Leaves; Marjoram; Mint; Oregano; Parsley; Rosemary; Sage; Tarragon; Thyme; Lemon Thyme
See below for recipe links for each…
Asian Greens
ASIAN PURPLE MINT SALAD WITH ASIAN GREEN GODDESS DRESSING
Asparagus
ASPARAGUS AND BRIE SALAD WITH HAZELNUT, CRANBERRY DRESSING
CHARGRILLED ASPARAGUS AND TARRAGON SALAD WITH SPIRALIZED LEMON
Artichoke
FRESH ARTICHOKE HEARTS WITH WILD ROCKET & DILL
MEDITERRANEAN ARTICHOKE SALAD WITH PARMESAN DRESSING
Avocado
MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA
ROCKET AND AVOCADO SALAD WITH SEEDS
RAINBOW CHARD, AVOCADO SALAD & MANDARIN SALAD WITH MANDARIN LIME VINAIGRETTE
ORANGE & AVOCADO SALAD WITH THYME VINAIGRETTE
AVOCADO WITH SMOKED PAPRIKA DRESSING
MIXED SALAD WITH SUN-DRIED TOMATO DRESSING
MEDITERRANEAN ARTICHOKE SALAD WITH PARMESAN DRESSING
Beans - Green & Snake
SAUTÉED GREEN BEAN, HAZELNUT AND ORANGE SALAD
GREEN BEAN, MILLET & ZA’ATAR SALAD
SNAKE BEAN & RED CAPSICUM SALAD WITH SLIVERED ALMONDS
Beetroot
ROASTED BEET SALAD WITH HONEY MUSTARD DRESSING
BEETROOT WITH LEMON, FENNEL SEED VINAIGRETTE AND WALNUTS
BLACK EYED BEANS AND ROASTED BEETROOT SALAD WITH LIME CHILLI DRESSING
Cabbage
RED CABBAGE AND FENNEL SALAD WITH TOASTED HAZELNUTS AND RASPBERRY MAYO
RAINBOW SALAD WITH LEMON MUSTARD DRESSING
Capsicum
ROASTED CAPSICUM WITH HONEY MUSTARD DRESSING AND MACADAMIAS
RAINBOW CAPSICUM AND ROCKET SALAD
BLACK EYED BEANS AND TOMATO SALAD WITH BASIL CAPER VINAIGRETTE
AVOCADO WITH SMOKED PAPRIKA DRESSING
MIXED SALAD WITH SUN-DRIED TOMATO DRESSING
MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA
ROASTED SUMMER VEGETABLES WITH MUHAMMARA & SMOKED CHEESE
SUMMER SQUASH & ZUCCHINI SALAD WITH PEARL BARLEY & HERBS
Celery
MIXED LEAF AND CELERY SALAD WITH TURMERIC VINAIGRETTE
CELERY, CHICKPEA AND TOMATO SALAD
CELERY, CANNELLINI BEANS AND DILL SALAD
Corn
MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA
Cucumber
WATERMELON RADISH & CUCUMBER RIBBON SALAD WITH LIME MINT VINAIGRETTE
CHINESE CUCUMBER AND SESAME SALAD
SPIRAL CUCUMBER & CARROT SALAD WITH LEMON CUMIN VINAIGRETTE
JAMES’ SALAD WITH CUCUMBER, CHILLI & FETA
ASIAN PURPLE MINT SALAD WITH ASIAN GREEN GODDESS DRESSING
RAINBOW SALAD WITH LEMON MUSTARD DRESSING
MIXED SALAD WITH SUN-DRIED TOMATO DRESSING
MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA
ITALIAN BREAD SALAD “PANZANELLA”
TRADITIONAL GREEK SALAD RECIPE
MIXED SALAD WITH HARISSA DRESSING
Eggplant
ROASTED SUMMER VEGETABLES WITH MUHAMMARA & SMOKED CHEESE
Kale
KALE, ROASTED CHICKPEAS & POMEGRANATE SALAD
Lettuce
ASIAN PURPLE MINT SALAD WITH ASIAN GREEN GODDESS DRESSING
RAINBOW SALAD WITH LEMON MUSTARD DRESSING
BUTTER LETTUCE AND STRAWBERRY SALAD WITH LIME, RASPBERRY VINAIGRETTE
ROASTED BEET SALAD WITH HONEY MUSTARD DRESSING
BALSAMIC LEEKS WITH MIXED LEAVES AND WALNUTS
MIXED LEAF AND CELERY SALAD WITH TURMERIC VINAIGRETTE
MIXED SALAD WITH SUN-DRIED TOMATO DRESSING
ASPARAGUS AND BRIE SALAD WITH HAZELNUT, CRANBERRY DRESSING
MIXED SALAD WITH HARISSA DRESSING
MIXED LEAF & CHERRY SALAD WITH HONEYED MACADAMIAS AND BRIE
Mushroom
MUSHROOM & ROCKET SALAD WITH BALSAMIC & ROSEMARY
MUSHROOM & ROCKET SALAD WITH LEMON THYME
OYSTER MUSHROOM & SEMI-DRIED TOMATO SALAD WITH SMOKED CHEESE
Peas
MINTY PEAS AND PROSCIUTTO SALAD WITH PROVOLONE
Potatoes
Squash
ROASTED SUMMER VEGETABLES WITH MUHAMMARA & SMOKED CHEESE
SUMMER SQUASH & ZUCCHINI SALAD WITH PEARL BARLEY & HERBS
Sweet Potatoes
ROASTED SWEET POTATO SALAD RECIPE WITH APRICOTS AND ALMONDS
Tomatoes
FREEKEH CHERRY TOMATO CAPERS & BASIL SALAD
HEIRLOOM TOMATO AND WHIPPED FETA SALAD
ZUCCHINI NOODLE, CHERRY TOMATO AND FETA SALAD
BLACK EYED BEANS AND TOMATO SALAD WITH BASIL CAPER VINAIGRETTE
MIXED SALAD WITH SUN-DRIED TOMATO DRESSING
FRESH MOZARELLA AND TOMATO SALAD RECIPE
BLUEBERRY-BASIL DRESSING ON SPINACH AND CHERRY TOMATO SALAD
MEDITERRANEAN ARTICHOKE SALAD WITH PARMESAN DRESSING
RAINBOW SALAD WITH LEMON MUSTARD DRESSING
GREEN CAPSICUM SALAD WITH TOMATOES
ITALIAN BREAD SALAD “PANZANELLA”
TRADITIONAL GREEK SALAD RECIPE
MIXED SALAD WITH HARISSA DRESSING
Zucchini
ZUCCHINI NOODLE, CHERRY TOMATO AND FETA SALAD
SUMMER SQUASH & ZUCCHINI SALAD WITH PEARL BARLEY & HERBS
As always it is a good idea to shop and cook with Australian seasonal fruits and vegetables as they are so much tastier and have a lot more nutrients packed inside.
Out of season produce may have been grown in artificial environments or sprayed with pesticides. For biosecurity reasons imported produce may be subjected to fumigation.
Eat a rainbow…
Nutrition Australia recommends that we “Eat a Rainbow” which means to eat one vegetable from each of the 5 colour groups that they are categorised in for further details see the Nutrition Australia website.
We have a tradition in our family of getting together once a week at Mum’s house for “Family Dinner Night”. Mum was always responsible for getting the meat and starch side of the dinner organised and it was always my responsibility to do the salads and vegetable sides. It was always a huge production with the dinner table groaning under the strain of the variety of dishes created.