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Market Update 11th March 2020

Figs are fabulously sweet and well-priced this week at Fred’s!

Figs team equally well with savoury foods such as Nuts, Meats and Cheeses. For something a little different, try adding Figs to your next homemade pizza, teamed with Prosciutto and Feta Cheese

Our Australian Apple harvest is well underway across the country. New-season varieties fresh include Royal Gala, Fuji, Delicious, Jonathon, and Granny Smith. Remember to store your apples in the crisper section of the fridge as it maintains their crunchy texture

Piel de Sapo Melons (aka Christmas Melons) are super sweet and great value. Be sure and wash melons before cutting to ensure no soil is on the rind.

Good-flavoured Rockmelons continue to be reasonably priced at Fred’s One Stop

William Pears available until late Autumn. They are fast ripening and ideal for poaching.  Add some firm slices to a salad or simply wash and savour as a good healthy snack

The Persimmon season has begun customers. Sweet Persimmon also known aka Fuji Fruit look similar to a Persimmon however, unlike Traditional Persimmons, they can be eaten hard and crisp. Their attractive tangerine coloured flesh makes for a tasty addition to a salad or cheese board

Tangy Limes are plentiful and very affordable right now. To maximise the volume of juice you get from a Lime, roll each Lime between the palm of your hand and the benchtop - this loosens the fibres prior to cutting and juicing

Whole Seedless Watermelon makes for a thrifty purchase this week!

Premium quality Table Grapes are plentiful this week. Select from Black Muscat, Natural Sultana, Thompson seedless, Crimson Seedless

Attractive ruby-coloured Pomegranates contain jewel-like seeds bursting with juice and flavour. Sprinkle Pomegranate seeds over a range of dishes and use the juice for salad dressings or marinades. This antioxidant enriched fruit compliments lamb, duck and chicken dishes

If you enjoy flavoursome Plums customers, then don’t miss out on our Autumn Giants, Sugar Plums, Tegan Blue and October Sun that are all in season

New season Australian-grown Sheppard Avocados are the best eating avocado at this time of the year. These pear-shaped Avocados with their smooth green skin, possess a buttery flavour. The advantage of this variety of Avocado is that it does not brown (oxidise) once cut

Banana are versatile and make the ideal on-the-go snack due to the fact that Carbohydrates found in Bananas have a low glycaemic index which means, they are absorbed slowly into your system and are extremely filling, giving you sustained energy. The perfect Pick-Me Up!

Tropical Papaya is luscious tasting and plentiful. Start your day with a large wedge of this vitamin enriched fruit enhanced with a drizzle of Lime juice

Now for the Veggies!

Eggplants are a standout this week for Value and Quality at Fred’s. Time to serve up a platter of barbecued Eggplant with minted Yoghurt and Pomegranate. Alternatively, why not try crumbed Eggplant with a minted Tzatziki or bake some Eggplant layered with tomato sauce and three cheeses

Brown onions are top value at Fred’s One Stop. For a milder oniony flavour, tasty Leeks are a good choice.

The price of Lebanese Cucumbers has eased a little. Telegraph cucumber are reasonably priced

Lengthy bunches of Snake Beans offer a cheaper option to the more traditional Green Beans. Add Snake Beans to Salads, Curries and Stir-fries

Versatile Carrots are top value and make the perfect ingredient to build a meal around. They taste delicious whether raw in salads, crunchy in stir-fries, pureed in soup, or caramelised in a casserole

With broccoli prices still up this week, Broccolini makes a good alternative

Kumara, with its orange flesh and rich creamy texture, is delicious roasted. To be savoured hot or cold in a salad, or a Couscous dish. Spice Kumara up with a little grated Ginger, Cumin or chopped Coriander to make it extra tasty

Leafy and nutritious Kale is a popular choice for Green juices, Stir-fries or for adding shredding and adding to Frittatas and Omelettes. Add a bunch to your shopping list this week

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