In Season March – your vegetable guide for the month

In Season March – your vegetable guide for the month

 


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 & FETA SALAD

ASPARAGUS AND BRIE SALAD WITH HAZELNUT, CRANBERRY DRESSING

CHARGRILLED ASPARAGUS AND TARRAGON SALAD WITH SPIRALIZED LEMON

CHAR-GRILLED ASPARAGUS, MIXED LEAF & GOATS CHEESE SALAD WITH TOASTED WALNUT, ROSEMARY AND CHARDONNAY VINEGAR DRESSING

KALE & ASPARAGUS SALAD

Artichoke

HOW TO PREPARE ARTICHOKES…

FRESH ARTICHOKE HEARTS WITH WILD ROCKET & DILL

MEDITERRANEAN ARTICHOKE SALAD WITH PARMESAN DRESSING

Avocado

MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA
MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA

AVOCADO AND PRESERVED LEMON

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

GREEN TABBOULEH SALAD

INDIAN CHICKEN SALAD

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

Black Eyed Beans and Roasted Beetroot Salad with Lime Chilli Dressing
BLACK EYED BEANS AND ROASTED BEETROOT

 

SIMPLE BEET SALAD RECIPE

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

THAI RED CABBAGE SLAW

RED CABBAGE AND FENNEL SALAD WITH TOASTED HAZELNUTS AND RASPBERRY MAYO

RAINBOW SALAD WITH LEMON MUSTARD DRESSING

HORSERADISH SLAW

APPLE SLAW

ASIAN SEED SLAW

Capsicum

ROASTED CAPSICUM WITH HONEY MUSTARD DRESSING AND MACADAMIAS

RAINBOW CAPSICUM AND ROCKET SALAD

GREEN CAPSICUM SALAD

SUMAC SALAD

BLACK EYED BEANS AND TOMATO SALAD WITH BASIL CAPER VINAIGRETTE

AVOCADO WITH SMOKED PAPRIKA DRESSING

MIXED SALAD WITH SUN-DRIED TOMATO DRESSING

THAI CHICKPEA & CORN SALAD

MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA

HARISSA PASTE

BULGUR WHEAT SALAD RECIPE

ASIAN SEED SLAW

ROASTED SUMMER VEGETABLES WITH MUHAMMARA & SMOKED CHEESE

SUMMER SQUASH & ZUCCHINI SALAD WITH PEARL BARLEY & HERBS

Celery

GREEN TABBOULEH SALAD

MIXED LEAF AND CELERY SALAD WITH TURMERIC VINAIGRETTE

CELERY, CHICKPEA AND TOMATO SALAD

CELERY, CANNELLINI BEANS AND DILL SALAD

Corn

THAI CHICKPEA & CORN SALAD

GRILLED CORN SALAD RECIPE

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

GREEN TABBOULEH SALAD

INDIAN CHICKEN SALAD

THAI PRAWN SALAD

ASIAN PURPLE MINT SALAD WITH ASIAN GREEN GODDESS DRESSING

RAINBOW SALAD WITH LEMON MUSTARD DRESSING

TZATZIKI RECIPE

BLACK LENTIL & TOMATO SALAD

SUMAC SALAD

MIXED SALAD WITH SUN-DRIED TOMATO DRESSING

MEXICAN BEAN SALAD RECIPE WITH AVOCADO SALSA

ITALIAN BREAD SALAD “PANZANELLA”

TRADITIONAL GREEK SALAD RECIPE

AVOCADO AND PRESERVED LEMON

MIXED SALAD WITH HARISSA DRESSING

Eggplant

JAPANESE EGGPLANT SALAD

BULGUR WHEAT SALAD RECIPE

ZA’ATAR EGGPLANT SALAD

ROASTED SUMMER VEGETABLES WITH MUHAMMARA & SMOKED CHEESE

Kale

KALE & ASPARAGUS SALAD

KALE, ROASTED CHICKPEAS & POMEGRANATE SALAD

Lettuce

 

RAINBOW SALAD
RAINBOW SALAD

ASPARAGUS & FETA SALAD

INDIAN CHICKEN SALAD

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

SALAD WITH MANGO DRESSING

HERB TABBOULEH

WINTER LEAF SALAD

SPIRALIZED CARROT SALAD

GRILLED CORN SALAD RECIPE

MIXED SALAD WITH HARISSA DRESSING

PINEAPPLE PROSCIUTTO SALAD

CHAR-GRILLED ASPARAGUS, MIXED LEAF & GOATS CHEESE SALAD WITH TOASTED WALNUT, ROSEMARY AND CHARDONNAY VINEGAR 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 PEA SALAD
MINTY PEA SALAD

MINTY PEAS AND PROSCIUTTO SALAD WITH PROVOLONE

Potatoes

GRANDAD’S POTATO SALAD

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

BLACK LENTIL & TOMATO 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

ZA’ATAR EGGPLANT SALAD

MEDITERRANEAN ARTICHOKE SALAD WITH PARMESAN DRESSING

THAI PRAWN SALAD

RAINBOW SALAD WITH LEMON MUSTARD DRESSING

SUMAC SALAD

GREEN CAPSICUM SALAD WITH TOMATOES 

ITALIAN BREAD SALAD “PANZANELLA”

TRADITIONAL GREEK SALAD RECIPE

MIXED SALAD WITH HARISSA DRESSING

Zucchini

Summer Squash & Zucchini Salad with Pearl Barley & Herbs
SUMMER SQUASH & ZUCCHINI SALAD

ZUCCHINI NOODLE, CHERRY TOMATO AND FETA SALAD

INDIAN BROWN RICE SALAD

BULGUR WHEAT SALAD RECIPE

SHAVED FENNEL SALAD RECIPE

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.

 

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