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Market Report 8th July 2020

Blood Oranges have become a popular choice. Select Blood Oranges that have a distinct reddish blush on the rind, as they are more likely to have a richly coloured flesh and juice. Grown in the Riverina of NSW and Waikerie in South Australia

Luscious Queensland grown Strawberries bring a burst of sunshine. Strawberries are now in peak supply. Eat straight from the punnet or add to your favourite home-baked goodies. Delicious in crumbles, muffins, pies and puddings, now is the time to cook with this delicious fruit

Sweet and tangy Minneola Tangelos are a bell-shaped citrus have a vibrant orange rind. Fruit can range in size from mandarin size to as big as an orange. Each Tangelo has large juicy orange-coloured segments that are easily separated with few seeds. Tangelos are perfect for juicing or adding segments to a winter salad

Creamy Queensland Bananas are an energy-boosting fruit that is a healthy choice for the whole family. Bananas are perfect for snacks or serve them sliced with your favourite breakfast cereal. They provide are a rich source of energy and B vitamins

Green fleshed Kiwifruit are currently in plentiful supply. Kiwifruit adds glorious colour to winter fruit salads or simply scoop out the flesh with a spoon for the delicious snack

Blueberries are a good buy at Fred’s this week with supplies of antioxidant enriched Blueberries coming from Caboolture and Coffs Harbour

Passionfruit are plentiful and a top buy!

Pineapple is low in kilojoules and rich in vitamin C, it also contains an enzyme that aids digestion, making it an ideal fruit to serve after a heavy meal. Try this for a scrumptious treat;

Naturally sweet Pears are perfect for creating simple elegant desserts or when poached for breakfast

Fresh herbs such as Sage, Oregano, Marjoram, Parsley and Lemon Thyme add flare to Soups, Casseroles and Pasta sauces

Brown onions have a strong, pungent flavour and are ideal for use as a flavour base for winter soups, casseroles and roasting. Sold loose and in pre-packed bags. Make up a French Onion soup to savour with Cheese toast

Fennels, firm, crisp bulbs with a delicate aniseed flavour are a winter favourite that is to be enjoyed both raw or cooked. Shredded Fennel adds a delightful crunch to winter salads. If cooking, enjoy fennel cut into wedges, braised or baked and served with Lamb shanks or a leg of Lamb Try this warming winter recipe;

Celery is economical, healthy and discreetly delicious. Raw celery is crisp, tasty and low in kilojoules. Serve celery sticks with peanut butter, whip up a creamy celery soup or add flavour and fibre to hearty winter soups with Celery

Inexpensive and ultra-versatile Pumpkin has a natural sweetness that teams deliciously with sweet and savoury dishes. At Fred’s we have Jap, Jarrahdale and Butternut Pumpkins both cut and whole. Warm-up chilly winter evenings with a filling Pumpkin Soup

Broccoli is one of the most nutritious vegetables, providing Iron, Potassium and Vitamin C. When exposed to colder temperatures Broccoli heads become tinged with a purple colour so expect to see a bit of purple Broccoli instore this week. Stir-fry Broccoli florets with Garlic, sliced Onion, sliced Rump or Fillet sSeak, Rice Noodles and Oyster sauce. Yummo!

Glossy Red Capsicums from Bowen and Bundaberg are a bargain this week at Fred’s One Stop!

Leafy Silverbeet has large, fleshy white stems and dark green leaves. To maximize flavour and colour, cook rapidly until just wilted. For a quick side dish wilt Silverbeet in a pan over medium-high heat then toss with crumbled Feta Cheese, toasted Pine Nuts and Olive Oil. Season to taste and serve

It is an ideal time to make the most of the seasons Chestnut harvest. Before the season finishes in late August, cook up a kilo of chestnuts, peel and freeze them and that way, you will have them on hand to use when the season finishes

Jerusalem Artichokes have a nutty flavour and a texture similar to that of a Potato. Scrub well and leave skins on for cooking as the skin adds to the nutty flavour. Roast whole washed Jerusalem artichokes until tender with a golden crust. Alternatively, cook Artichokes with Potatoes then mash until smooth. A truly delightful Winter treat!

The natural goodness of cabbage shines in winter. Sautéed, steamed or tossed in a hot wok, these easy-to-prepare vegetables require minimum cooking. Try Cabbage & Leeks with Bacon & Pine Nuts

Select small, even-sized compact Brussels sprouts. Cut in half, quarters or slice Brussels sprouts, cook quickly and never over cook

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