Try some of the more unusual fruit and veg in season this month – and check out the latest healthy products on the shelves.
Broccoflower is a natural hybrid resulting from a cross between broccoli and cauliflower. It has the physical characteristics of cauliflower but its head is psychedelic lime-green and looks like an unusual floral bouquet! Broccoflower's tight florets are the edible part – the crisp green outer leaves aren't eaten. Broccoflower tends to be sweeter than cauliflower and broccoli, with a mild, nutty flavour. It can be eaten raw or cooked and its florets can be blanched, steamed, baked, roasted, sautéed, stir-fried, puréed for soups or dips or used in curries. It is an excellent source of vitamin C and a good source of fibre (3g per 100g). When buying, choose firm, compact broccoflower with tight, brightly-coloured florets. Avoid heads with brown spots or wilted leaves. Refrigerate unwashed and store upside down in a plastic bag to keep it moist, then use within a few days. To prepare, remove the outer leaves, cut into florets and submerge in a bowl of water to wash. Broccoflower is in season from April to November.
Sweet dumpling pumpkins
These miniature pumpkins, also known as sweet dumpling squash, are small like a dumpling (hence the name) with mild, sweet-flavoured flesh. They have pale skin with darker green stripes. They're available all year round and can be steamed, stuffed or baked in single-serve portions – ideal for using in warming winter meals. When buying, look for firm, bright and well-coloured pumpkins.
Kanzi and Greenstar apples
Kanzi and Greenstar are two new Australian-grown apple varieties now available in supermarkets nationwide. Kanzi is a cross between a Gala and a Braeburn apple. It is very crunchy and has an intense flavour with the juiciness of a Gala, and the tartness of a Braeburn. The Greenstar apple is a cross between the Delbarestival and Granny Smith varieties. The Greenstar is a very juicy apple, with a refreshing, very sweet flavour. Try adding one to your work or school lunch or use as a fresh addition to a salad.
Products to try in July
Goodness Superfoods Wholegrain Barley Wraps
New Goodness Superfoods Wholegrain Barley Wraps are high in fibre and low-GI – and can be filled with your favourite lunch ingredients. Each wrap has a huge 10.4g fibre and 5.4g protein, and only 2.2g fat and 437kJ.
Artisse Organic Wholeflakes
contain over 75% wholegrains and now come in a new flavour – Cinnamon Spelt Flakes. They are high in protein and fibre (5.4g and 8.3g per 1 cup serve respectively), low in sugar (less than 1g per serve) and fat. For a balanced brekkie, top the flakes with low-fat yoghurt and some fresh fruit.
ProChef sesame oil spray
We recommend using cooking oil spray to reduce the amount of fat, and therefore energy, that you add to your meals – and now there's a sesame oil spray available. ProChef sesame oil spray is ideal for using with Asian flavours in dishes such as stir-fries and salads.
Products selected by HFG dietitian Zoe Wilson based on nutritional merit.