Try some of the more unusual fruit and veg in season this month – and check out the latest healthy products on the shelf.
Gai choy is an Asian cabbage often used in soups, pickled, eaten as a side dish or added to stews. It’s also known as mustard cabbage, or Chinese mustard. It has a strong, bitter flavour and thick, pale green stems, with broad, slightly crinkled green leaves. When purchasing, look for fresh-looking leaves, with no discoloured or soft patches. Store gai choy in the crisper section of your fridge for 2 to 3 days. To prepare, remove outer leaves, cut ends of stems from remaining leaves and wash in cold water. Gai choy is available all year round, but now is a good time to use it with warming winter meals. Try adding it to a stir-fry, Asian-style soup or curry.
Topside beef roast
A great idea for the slow-cooker this winter, to create comforting, healthy and warm stews, curries or soups. Topside roast is a great value cut that is still a fairly tender piece of meat compared to other cuts from the hindquarter. It is also one of the leanest, with only 4g of fat per 100g when trimmed. You can roast it as a boneless joint or cut as steaks. Topside beef roast is also good for pot roasting as it keeps the joint moist while it cooks. Aim to cook at around 160°C for 30 minutes per 500g (for medium), but if you have time, topside roasts are juicier when slow roasted at 130°C for about 50 minutes per 500g (for medium).
Also known as ‘horned melon,’ kiwano are bright yellow, oblong-shaped fruit with small sharp spikes all over their bodies. Their flesh is bright lime green and jelly-like, with small, edible seeds and a melon-lime flavour. They are native to Africa, but also grown in Australia and elsewhere. Look for bright yellow fruit, with no splits in the skin or discoloured patches. Store in a cool, dry place at room temperature for up to 2 weeks. To prepare, just cut a kiwano in half and scoop out the flesh.
Products to try in June
Fressure Foods All Natural Avocado Spread is great if you can’t find a ripe avocado in the supermarket. Each single pack contains the flesh of one ripe avocado and no additives or preservatives. Try using it on sandwiches as an alternative to butter or margarine.
Philadelphia Extra Light Cream for Cooking is the latest addition to the Philadelphia range, with 85% less fat than regular cream. It can be easily heated, won’t curdle or separate like regular creams and is ideal for using in curries, sauces, pastas or spooned into soups. It has 5g total fat and 3.5g saturated fat per 100ml.
Chobani Greek Yoghurt. You may have noticed this yoghurt on supermarket shelves in NSW, but the good news is that it is soon coming to stores in Victoria and Queensland, too! They are made with only natural ingredients, come in 2% or 0% fat varieties and have the one of the highest protein contents on the market.
Products selected by HFG dietitian Zoe Wilson based on nutritional merit.