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Spring freshness and scrumptious flavours

Make the most of Spring produce and enjoy the freshness of this season’s tasty delights. Spring brings us citrus bursting with juicy goodness and platefuls of colourful vegetables such as beetroot and rhubarb. Check out our guide of what’s on offer and enjoy these healthy recipes from the Australian Heart Foundation. Not only will you enjoy full flavour, but buying produce that is in season will ensure you get the best quality at the best price.

Spring Delights Throughout Australia

AUS WA NSW VIC QLD
Fruits Fruits Fruits Fruits Fruits
Bananas Avocados Cherries Strawberries Apples
Grapefruit Blueberries Peaches Kiwi fruit
Lemons Figs Plums Vegetables Nectarines
Oranges Honeydew Strawberries Broccoli Peaches
Limes Capsicum Pears
Vegetables Mandarins Vegetables Chillies
Artichokes Mangoes Chinese cabbage Parsley
Asparagus Mulberries Leek Parsnips
Bean shoots Nectarines Lettuce Peas
Beetroot Passionfruit Mushrooms Snow peas
Broccoli Pawpaw Parsley Potatoes
Brusell Sprouts Radish Spinach
Cauliflower Vegetables Tomatoes Zucchini
Fennel Broadbeans
Leeks Cauliflower
Mushrooms Garlic
Peas Kohl rabi
Rhubarb Onions
Silverbeet Parsnips
Spring Onions
Squash
Zucchini

*information sourced from Seasonal Produce
Guides and Brisbane Markets Limited

Beetroot and white bean dip with Dukkah toasts

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Serves 8
Preparation time: 15 minutes
Cooking time: 10 minutes

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Tip To toast the pistachio nuts, stir over a medium-high heat in a small frypan until lightly browned. For a delicious flavour variation, stir through 1 tablespoon chopped mint or coriander.
Tip
To toast the pistachio nuts, stir over a medium-high heat in a small frypan until lightly browned. For a delicious flavour variation, stir through 1 tablespoon chopped mint or coriander.

Ingredients

2 round Lebanese bread*
Olive oil spray*
1 tbs dukkah (or Zatar spice blend)
400g can butter beans, rinsed and drained
450g can whole baby beetroot, drained
1/4 cup plain, unsalted pistachio nuts, toasted*
1 clove garlic, crushed
1/2 cup low fat Greek-style yoghurt
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Instructions

  1. Preheat oven to 190°C (170°C fan-forced)
  2. Cut Lebanese bread into small triangles, spray lightly with cooking spray and sprinkle with dukkah.
  3. Place triangles on an oven tray and bake in preheated oven for 5-7 minutes until crisp and golden.
  4. Process beans, beetroot, nuts, garlic and yogurt in a food processor until well blended.
  5. Transfer dip to a serving bowl and serve with dukkah toasts.

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*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthy recipe ideas, visit www.heartfoundation.org.au/recipes or phone 1300 36 27 87.

 BBQ Salmon Skewers With Crunchy Slaw

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Tips Soak bamboo skewers in water before use to avoid burning
Tips
Soak bamboo skewers in water before use to avoid burning

Serves 4
Preparation time: 10 minutes
Cooking time: 10 minutes
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Ingredients

700g salmon fillet, bones and skin removed (see Tip)
1 tbs brown sugar
1 tsp dried chilli flakes
1/4 tsp ground cinnamon
1 tbs olive oil*
1 tbs freshly squeezed orange juice
Ground black pepper, to season
2 corn wraps, quartered*
Olive oil spray

Crunchy Slaw
1/4 cup low fat Greek-style yoghurt
2 tbs freshly squeezed orange juice
2 tsp cold tap water
1 tsp brown sugar
2 medium carrots, peeled and grated
1/4 small green cabbage, finely shredded
100g snow peas, topped, finely shredded
50g bean sprouts, trimmed (see Tip)
2 tbs flaked almonds*
1/3 cup fresh mint leaves

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Instructions

  1. Cut salmon into 3cm cubes. Combine sugar, chilli, cinnamon, olive oil and orange juice in a ceramic dish. Season with ground black pepper. Add salmon and turn to coat. Cover and refrigerate for no longer than 10 minutes.
  2. For the crunchy slaw, combine the yoghurt, orange juice, water and sugar in a large bowl, whisk until well combined. Add the carrots, cabbage, snow peas, sprouts, almonds and mint and toss gently to coat in the dressing.
  3. Preheat barbecue grill on high heat. Thread the salmon onto four long metal skewers or eight bamboo skewers (see Tip). Barbecue salmon, basting occasionally with the marinade for 4-5 minutes for medium, turning occasionally, or until cooked to your liking. Transfer to a tray, cover and allow to stand for 5 minutes.
  4. Spray the corn wraps lightly with oil and barbecue 1-2 minutes each side until warmed through, serve with the salmon and crunchy slaw.

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*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthy recipe ideas, visit www.heartfoundation.org.au/recipes or phone 1300 36 27 87.

Ham and Spinach Filo Pies

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Ham and Spinach Filo PiesServes 4
Preparation time: 15 minutes
Cooking time: 15-20 minutes

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Ingredients

4 sheets filo pastry*
Olive oil spray*
250g low fat cottage cheese*
2 eggs, lightly whisked*
100g reduced fat shaved leg ham, chopped*
1 1/3 cups shredded English spinach leaves
4 green onions, trimmed, thinly sliced
80g reduced fat feta, crumbled
2 tbs chopped dill
1/2 tsp finely ground nutmeg
Mixed salad and lemon wedges, to serve

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Instructions

  1. Preheat oven to 180°C (160°C fan-forced). Cut 1 sheet of filo in half lengthways then into three crossways so you have 6 squares. Lightly spray 4 pie tins or large muffin holes with olive oil.
  2. Lightly spray 1 square filo and place oil side down into pie tin, repeat with remaining 5 squares placing them on top of each other at a slight angle until you have 6 squares covering the base and sides of the tin. Repeat using remaining filo. Place tins onto a flat tray and into oven. Bake 10-12 minutes until light golden.
  3. Combine cottage cheese and eggs in a large bowl. Add the ham, spinach, green onions, feta, dill, nutmeg and freshly ground black pepper, mix until well combined. Pile evenly into the pie tins. Place onto a baking tray.
  4. Bake for 15-20 minutes or until filling is set. Serve warm or at room temperature with mixed salad leaves and lemon.

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*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthy recipe ideas, visit www.heartfoundation.org.au/recipes or phone 1300 36 27 87.

Warm Teriyaki Chicken Noodle Salad

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Tip Mirin is a sweet, low-alcohol wine made from glutinous rice. It’s inexpensive and available in Asian grocery stores or in the Asian section of large supermarkets. It’s great in marinades for stir-fries and salad dressings
Tip
Mirin is a sweet, low-alcohol wine made from glutinous rice. It’s inexpensive and available in Asian grocery stores or in the Asian section of large supermarkets. It’s great in marinades for stir-fries and salad dressings

Serves 4
Preparation time: 30 minutes
Cooking time: 10 minutes
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Ingredients

1 tbs reduced salt soy sauce
1 tbs mirin (see Tip)
3 tsp honey
2cm fresh ginger, peeled and finely grated
3/4 tsp sesame oil
500g skinless chicken breast fillets, trimmed of fat*
2 x 90g packets soba noodles
Olive oil spray*
100g bean sprouts, trimmed
3 green onions, cut in 7cm lengths, shredded
1 carrot, cut into matchsticks
2 tbs pickled ginger, shredded
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Instructions

  1. Combine the soy sauce, mirin, honey, ginger and 1/2 teaspoon of sesame oil in a ceramic dish. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes.
  2. Cook the noodles in a medium saucepan of unsalted boiling water for 2-3 minutes or until softened. Drain and rinse under warm water. Transfer the noodles to a large bowl, add the remaining sesame oil and toss to coat. Cover to keep warm.
  3. Preheat a barbecue plate or large non stick frying pan on medium-high. Spray lightly with oil to grease. Add chicken and cook 3-5 minutes each side or until golden and cooked through. Remove the chicken to a plate, cover and allow to stand for 5 minutes.
  4. Add bean sprouts, onions, carrot and ginger to the noodles. Toss to combine. Cut the chicken into thin slices across the grain and toss through the noodles. Pile into shallow bowls and serve.

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*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthy recipe ideas, visit www.heartfoundation.org.au/recipes or phone 1300 36 27 87.

Sticky Date and Pecan Apples

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Sticky-date-and-pecan-applesServes 4
Preparation time: 10 minutes
Cooking time: 40 minutes
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Ingredients

4 large Granny Smith apples, peeled and cored
1/4 cup water
2 tbs maple syrup
2 tbs brown sugar
1/4 tsp ground cinnamon
1 tbs Tick approved margarine spread
1/3 cup dates, chopped
1/4 cup plain, unsalted pecan nuts, roughly chopped*
Reduced fat ice cream or vanilla yoghurt, to serve (optional)
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Instructions

  1. Preheat oven to 200°C (180°C fan-forced).
  2. Cut apples into 1cm slices and place over the base of a large ovenproof dish.
  3. Pour water and maple syrup over apple slices in dish then sprinkle with brown sugar and cinnamon and dot with margarine.
  4. Cover dish with foil and bake in preheated oven for 25-30 minutes until apples are just tender.
  5. Take dish from oven and remove foil covering. Turn the apple slices then sprinkle with dates and pecans and return to oven for a further 8-10 minutes until pecans are lightly toasted.
  6. Serve with reduced fat ice cream or vanilla yoghurt if desired

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*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthy recipe ideas, visit www.heartfoundation.org.au/recipes or phone 1300 36 27 87.

Chicken and Kaffir Lime Salad

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Chicken-and-kaffir-lime-saladServes: 4
Preparation time: 20 minutes

Cooking time: 15 minutes
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Ingredients

2-3 (about 400g) skinless chicken breast fillets*
4 kaffir lime leaves, finely shredded
1 lime, sliced
100g Chinese (mung bean) vermicelli
250g green beans, halved
1 cup fresh coriander leaves
1 cup fresh Thai basil leaves, shredded
4 spring onions, thinly sliced
2 tbs fried shallots

Dressing:
2 tbs fish sauce
2 tbs lime juice
2 tbs brown sugar
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Instructions

  1. Put chicken breast fillets in a large deep fry pan, add the kaffir lime leaves and lime slices and cover with water. Bring to the boil, reduce the heat to a very slow simmer and poach the chicken for 15 minutes or until tender. Drain the chicken, reserving 60ml of the liquid. Allow chicken to cool slightly then shred finely using your fingers.
  2. While the chicken is cooking put the vermicelli in a bowl and cover with boiling water. Allow to stand for 5-10 minutes or until tender then drain well. Cook the beans until tender then drain.
  3. Put the chicken, vermicelli, coriander, basil leaves, green beans, spring onions and shallots into a bowl and toss to combine.
  4. To make the dressing Put the reserved cooking liquid, fish sauce, lime juice and sugar in a jug and whisk well. Pour over the salad and toss to combine.

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Strawberry and Apple Crumble

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Strawberry-and-apple-crumble_3Serves 6
Cooking time: 30 minutes
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Ingredients

3/4 cup plain flour
1/4 tsp baking powder
1/4 cup brown sugar
2 tsp ground cinnamon
60g margarine spread*
1/2 cup rolled oats*
2 tbs sesame seeds
800g can apples
250g strawberries, hulled and halved
Low fat Greek-style yoghurt, to serve

Instructions

  1. Preheat oven to 200°C fan-forced. Lightly grease 1.5 litre (6 cup capacity) ovenproof dish with cooking spray.
  2. Combine the flour, baking powder, sugar and cinnamon in a bowl. Drop heaped teaspoons of the spread into the flour mixture and using your fingertips, rub the spread into the flour until it starts to come together. Add the oats and sesame seeds and continue rubbing together until well combined.
  3. Spoon the apples into the dish. Add strawberries and gently stir to distribute. Sprinkle crumble mixture over the fruit to cover and bake for 30 minutes or until crumble is golden. Serve warm with a dollop of yoghurt.

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