If you dig into your recipe books you will find the name of Mediterranean greens known as ‘arugula’ or known in Australia as rocket. For those that love learning the species name – Eruca sativa of the mustard family and the reason it has a peppery flavour. [pronounction]

Eating ‘real food’ and especially greens we know provides great fibre. There are a number of benefits eating rocket. Great to see mainstream medicine promoting more about nutrition and a good discussion is here if you wish to know more – Medical News Today. 

They mention:

Leafy greens contain an antioxidant known as alpha-lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.


Fruit and Rocket Salad

Potato and Rocket Pizza

Rocket pesto

Rocket and parmesan frittata


Fruit and Rocket Salad

Fruit and Rocket Salad
Recipe Type: Salad
Author: Harvest Hub
Serves: 4
  • 1 apple & 1 pear, orange and apple, nectarine and mango,
  • 100gms of rocket
  • 1 fistful each of nuts (walnuts and almonds) or if nut free use seeds such as pumpkin or sunflower seeds
  • 1 tbs of parmesan cheese, grated or shaved)
  • 3-4 tbs olive oil
  • 1 tbs lemon juice
  • salt and freshly ground black pepper
  1. Leave on or remove skin of fruit as needed. Slice the fruits and pour the lemon juice on them, to prevent discoloration. Place the rocket in a salad bowl. Drizzle with extra virgin olive oil just to coat.
  2. Add the salt and black pepper and toss well. Scatter the nuts or seeds. Serve with parmesan cheese on top.
  3. Hint: Avoid soaking the salad so keep the dressing for adding separately.

Potato and Rocket Pizza

Potato and Rocket Pizza
Recipe Type: Pizza
Author: Harvest Hub
Serves: 3-4
  • 1 quantity Basic pizza dough – see recipe below
  • 2/3 cup rocket mixed with cashew and parmesan
  • 1/2 tbs olive oil
  • 350g potatoes, unpeeled
  • olive oil cooking spray
  • 50g rocket
  • [b]For the Pizza dough:[/b]
  • 1 cup warm water
  • 1 tbs honey
  • 1-1/2 tbs olive oil
  • 1 tbs dry milk
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 2 cups flour (All purpose)
  • 1 cup semolina flour
  • 1 tbs corn meal
  • 3 tsp yeast
  1. Preheat oven to 200°C. Grease a 30cm round pizza tray.
  2. Place base on prepared tray. If Using fresh dough roll dough into a 30cm round. Place on prepared tray. In a food processor put 1/2 tbs oil, rocket, cashews and parmesan and blend.
  3. Spread with rocket dip. Thinly slice potatoes. Place, in a single layer, overlapping slightly, over dip. Spray potatoes with oil. Sprinkle with salt and freshly ground black pepper. Bake for 15 to 20 minutes or until pizza base is crisp.
  4. Top with rocket and serve
  5. [b]
  6. To make Pizza dough[/b]
  7. Either make in the bread machine. Remove when done, put dough in a greased bowl and cover. Rise in warm area till ready to roll out.
  8. If by hand, mix water with yeast (wait 5-10 minutes). Add all other ingredients and mix, add yeast. Mix till forms a dough ball. Remove and knead 8-10 minutes. Then put in greased bowl, cover & rise. Roll out and put in pan sprinkled with a little corn meal.

Rocket pesto

Rocket pesto
Recipe Type: Sauce
Author: Harvest Hub
Serves: 4
  • 1-2 bunches rocket
  • 90gms toasted almonds
  • 1 lemon, juice
  • 1/4 cup parmesan cheese
  • Olive oil
  • Salt and pepper
  1. Place ingredients into a food processor with enough olive oil to form a coarse paste. Season to taste with salt and pepper.

Rocket and parmesan frittata

Rocket and parmesan frittata
Recipe Type: Frittata
Author: Harvest Hub
Serves: 4
  • 7 large eggs
  • 1 leek, a finely sliced
  • rocket leaves, roughly chopped
  • ½ cup parmesan, grated (keep some for grilling)
  • salt and pepper
  • 1 tbs olive oil
  • fresh rocket to serve
  1. In a bowl crack eggs then beat adding rocket leaves and parmesan. Season with salt and pepper. Turn on grill high heat.
  2. In a fry pan heat 1 tbs olive oil adding leek and sweat 1 minute and add mixture. To have all egg cook lift edges with a spatula and let the egg run into the space. When near finished put some additional parmesan on top, cover handle with alfoil and pop under grill and watch closely while lightly browning the top and the cheese melts. Serve with fresh rocket





Kiwi – Did you know  ??????

…….. if you have a kiwi in the morning it is an ‘engine starter’?  Fibre, fibre, fibre.

Loads of kiwi in this week’s bag.  Better than oranges for Vitamin C. Fives time better.

It’s a natural immune booster . So get into them and help reduce those colds and flu. Anything else in it? Almost the alphabet in vitamins and other good stuff.

  • A? Did we say,”Eh or A?” Vitamin A good for skin, bone, teeth.
  • B6? B1? B2?  Nooooo B6. Great when breastfeeding.
  • EEEEEEEE …. So exciting. Twice the amount found in avocados/ half the calories.
  • Ffffffibre…..fibre. Keeps the engine running smoothly.
  • K? Did we say, “K?” Yep, Vitamin K which helps with blood clotting.

Copper? A trace element to finish. Copper for bone growth and brain development. This also helps with the formation of healthy red blood cells so increases the immune system.

Antioxidant power??  – yes,yes and yes.

[A definition: Antioxidants are one of the first lines of defense that the body employs to keep free radicals in check and prevent them from causing a domino effect of damage on other cells.] Note there are many different types of antioxidants and so you need a variety of fruit & vegetables to get these.

Simple explanation in a video how antioxidants work:

Kiwis delivers similar effects when it comes to neutralizing free radicals that can damage cells that can cause inflammation and cancer.


Tomato an antioxidant

Tomato Medley cherry 300gTomato an antioxidant

The humble tomato is a member of the nightshade family and is composed of more than 93 percent water. Lycopene is the pigment responsible for the red color of tomatoes and has demonstrated ‘antioxidant’ activity associated with a lowered risk of cancer. Did we use a buzz word?

Antioxidant – what does it mean?

What does antioxidant really mean? In brief: The process is triggered by factors such as bad food choices; bad habits, such as smoking and excessive alcohol; pollution; stress; and lack of exercise.

What happens?

A molecule in the body loses its electron and it becomes a ‘free radical’ which grow uncontrollably and affects the DNA of cells ‘oxidative stress’ and contributes to the onset of cardiovascular disease and premature aging. The body can cope with some free radicals and needs them to function effectively. However, an overload of free radicals has been linked to certain diseases, including heart disease, liver disease and some cancers. Antioxidants scavenge the free radicals from the body cells, and prevent or reduce the damage caused by oxidation.

How to get antioxidants?

Eat a variety of richly coloured fruits and vegetables — the most colourful ones tend to pack the greatest antioxidant punch. Carotenoids: phytochemicals are the fat-soluble pigments abundant in yellow, orange, red and green fruits and vegetables.

Prostate Cancer

Blokes – eat tomatoes which have the antioxidant lycopene, as research has shown it helps diminish development of prostate cancer. Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated blindness in the elderly.

Flavonoids, such as the tea catechins found in green tea, are believed to contribute to the low rates of heart disease in Japan. Red grapes and their products contain an additional antioxidant, anthocyanin, that gives them their intense red-purple color. The onion family–garlic, onions, shallots and leeks contain flavonoids, vitamin C, selenium and sulfur-containing substances. Vegetables such as cabbage, broccoli and brussels sprouts have antioxidant capabilities because of their high vitamin C and flavonoid content.

Cucumbers are members of the pumpkin, zucchini, watermelon and squash family, water based and a powerful antioxidant.

Why eat a variety?

So, taking advantage of a healthy lifestyle means putting some variety into your eating and literally the ‘spices’ in your life have been found to have the highest antioxidant content of all foods – clove, allspice, cumin, cinnamon and ginger (January 2010 edition of the Nutrition Journal) and the aromatic herbs sage, marjoram, rosemary, peppermint, oregano and thyme.


All things Red

 Red Chard All things Red

If you’re looking for lycopene (LIKE-oh-peen), an antioxidant phytonutrient, and flavonoids called anthocyanins then you can’t go past Red Chard and Red

Now stop for a minute if you went ‘Yuk’. These two can be really delicious and we have provided some recipes for you to try. See below. For more on anthocyanins worth a read.

Prostate Cancer Prevention

They also have amazing health benefits being ‘power packed food’ and because they were picked less than 48 hours ago they hold they are very fresh.Research shows that the red in the chard help protect against prostate cancer which accounts for 30% of all new cancers in Australian men.1 in 5 men before they are 85 will most likely be diagnosed with prostate cancer. So gentlemen do eat foods rich in lycopene such as strawberries, raspberries, Watermelons, pink grapefruits,tomatoes and beetroots.


The Red Chard is grown by Michallef in Windsor. Throughout winter and spring, he’ll have least 2 crops, and 3 if it’s a mild winter. We just hope he’ll have enough over the next week to fill our orders, as we don’t any farmers who grow red chard. (Grima brothers grow rainbow chard in 5 colours, but randomly sown so the patch looks like a wildly psychedelic Persian carpet…)


The red cabbage is grown by Steve and Sam Grima in Horsley Park. The outer leaves are a beautiful green and red hue, and if we left them whole, you’d get the outer leaves as well. But they weigh around 3kg each – probably more cabbage than most of us can handle. So we clean off the leaves and cut them in halves and quarters for your convenience.

The purple colouring in red cabbage provides a powerful source of Anthocyanins, and group of Flavonoids (or Antioxidants) that help fight cancer, maintains a healthy heart and reduces weight gain. Use red cabbage to make coleslaw, or bake it with Bonza apples, cinnamon and a splash of red wine.

Recipes – Red Chard

  • Red Chard Stuffed with Ham & Cheese
  • Chickpeas with Red Chard
  • Braised Red Chard – Acelgas Guisadas  
  • Red Chard & button mushroom filo with tomato salsa

Recipes for – Red Cabbage

  • Cabbage Rolls
  • Red Cabbage with Mushrooms and Mandarins

  • Wilted Red cabbage salad