Try some of the more unusual fruit and veg in season this month – and check out the latest healthy products on the shelves.
Cumquats are small fruit that look like a tiny orange. They can be eaten straight from the tree, but tend to be too tart for many people. Unlike oranges, the rind is very sweet, while the flesh is acidic and sour – similar to a lemon. Cumquats are mainly used in jams, marmalades and preserves. You can use the zest or juice in winter baking, or as the base for vinaigrettes or dressings. Cumquats are nutritionally similar to other citrus fruits and are high in fibre and vitamin C. If you’re keen to try growing your own plants or fruit trees, cumquats could be a good place to start as they are readily available from most nurseries and can be grown in a pot on your balcony. They're in season from July to September, so it's a good time to try them!
Looking for an alternative to beef roasts this winter? Why not try using kangaroo mini roasts? Kangaroo meat has a comparatively low fat content to other meats, which is good from a health perspective – but means it can dry out during the cooking process, so be careful not to overcook it. There's around 430kJ and 1.5g total fat per 100g lean kangaroo, compared to lean beef which has around 600kJ and 5.0g total fat per 100g. Try marinating kangaroo mini roasts in garlic, rosemary or pepper, or fruity flavours such as plum. To cook an average 800g mini roast, place onto an oven tray and cover with foil. Cook in a pre-heated oven at 200°C for around 25–30 minutes, then remove foil and cook uncovered for another 10 minutes. Remove roast from oven, wrap in foil and leave to rest for a further 10 minutes before serving. Cooking times can vary based on the thickness of the cut.
When you think carrots, do you think orange? They can be purple too! Why not try the smaller Dutch varieties in both orange and purple? Available all year, Dutch carrots are a versatile root vegie. They can be sliced, halved, julienned, grated or served whole. Grated together, purple and orange Dutch carrots are perfect for revamping a traditional cake or salad. They also make a tasty snack when eaten raw. Choose fresh, ripe and brightly-coloured Dutch carrots and store in the crisper of your fridge. You can find orange Dutch carrots at Woolworths stores nationally. Purple Dutch carrots are available at Woolworths stores in Queensland and Victoria. Dutch carrots are also sold at Perfection Fresh's market stands in Sydney, Melbourne, Brisbane and Perth.
Products to try in August
Almond Breeze almond milk
New Almond Breeze milk is dairy-, soy- and peanut-free, and is fortified with calcium. However, it's much lower in protein than soy milk (0.4g vs 3.0g per 100ml). Almond Breeze comes in original and unsweetened varieties – try the unsweetened variety to reduce both sugar and kilojoules.
Brookfarm power and gluten-free porrij
A mix of grains, almonds, flaxseed and macadamias make this porridge high in protein, fibre and omega-3. Due to the nuts, it has 816kJ per 50g serve, but the protein (7.2g per serve) and fibre (5.4g per serve) means you’ll be satisfied. Brookfarm porrij also has a gluten-free variety.
Uncle Toby’s Bodywise Heart Wellbeing bars
This new addition to the Bodywise range is a cranberry and raspberry flavoured muesli bar that contains 1g of beta glucan per bar (3g of beta glucan per day can help lower your cholesterol absorption). You’ll also get 2.8g fibre and only 445kJ per bar.
Products selected by HFG dietitian Zoe Wilson based on nutritional merit.