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Market Update 11th November 2020


Naturally sweet and irresistible Strawberries, Blueberries Raspberries are in good supply with the good news also being that the BLACKBERRY SEASON has also started! 

It’s time to sink your teeth into a ripe golden and white-fleshed Peaches and Nectarines from the North Coast of NSW, Peats Ridge (Hawkesbury area), South Australia and Victoria. 

Apricot Season is short but sweet and early supplies of New Season Apricots are now available at Fred’s. The best eating Apricots are bright in colour and firm to touch. Make the most of these versatile fruits that taste delicious Char-grilled, Poached, Stewed or Baked. 

Mangoes are irresistibly sweet and tangy right now. Kensington Pride Mangoes are in short supply until the Mareeba harvest commences. Add sliced mango to a Thai inspired prawn salad, or team with blueberries to make a healthy and satisfying Mango & Blueberry smoothie. Select from Kensington Pride, Calypso and R2E Mango varieties at Fred’s One Stop. 

Despite the fact that they have a creamy texture, Bananas contain no fat at all and make an ideal snack. When Bananas start to develop a brown freckled appearance on the dulling yellow skin, this indicates that they are at prime ripeness and all the starch content has changed to sugar hence, they are at their sweetest. Enjoy Aussie-grown Bananas this week. 

Versatile Limes have a rich tangy flavour, are less acidic than Lemons but still provide a generous boost of Vitamin C. As supplies increase, Lime prices are easing. Limes are the perfect pairing in this Lime syrup coconut cake or this Lime-marinated fish with Cucumber & Avocado Salad. 

Add Aussie Pineapples to your fruit bowl and meals this week. Sweet and tangy Pineapples work well in both sweet and savoury dishes. Add some Pineapple to a Curry, Pizza topping or try this delicious cake Byron Bay Banana, Pineapple & Macadamia Cake.

Refreshing and flavoursome Rockmelon is a thrifty buy. For a tasty Salad combination, add some Rockmelon with Feta or Haloumi Cheese. 

Pop a punnet or two of Cherry Tomatoes in your shopping trolley this week. Delicious raw in a Salad or enjoy the rich sweetness that cherries tomato brings, to a pasta dish. 

Truss Tomatoes are bursting with quality and taste! For maximum flavour ripen your Truss Tomatoes to a rich red colour by storing them at room temperature. 

Bursting with vitamin C, Papaya is a delicious Australian-grown Tropical Fruit is a seasonal favourite however prices are up a touch as supplies are currently limited. Papaya flesh continues to ripen once picked. Leave for a few days at room temperature to allow the skin to lose its greenish tinge. Ripe fruit has a golden yellow skin and will yield to gentle pressure around the stem. Once cut, cover with plastic wrap and refrigerate. Once cut, Papaya is best eaten within 2 days.

Premium hand-picked Green Beans from Gympie have a 5-7 days shelf life and are a good buy this week at Fred’s One Stop. Alternatively, the cheaper machine-harvested Green Beans are best-used within 2-3 days of purchase for maximum quality. 

Victorian-grown Celery is good value and adds a refreshing crunch to this Rainbow Veggie & Chickpea Salad with Avocado Dressing.

Asparagus is a winner for value, taste and versatility! Its delicate nutty flavour can be enjoyed raw or cooked, hot or cold and Aussie spears team deliciously well with Seafood, Veal, Prosciutto, Chicken and Steak. 

The peppery flavour of Watercress combines deliciously with Walnuts, Cucumber and sliced Nectarines to make a flavoursome salad. Watercress is rich in vitamin C is well-priced this week at Fred’s One Stop. 

With their delicate peppery or mustard-like crisp Radishes are ideal for adding a boost of flavour and colour to a Spring Salad. 

Refreshing and crunchy Lebanese Cucumbers are a bargain! 

Sweet flavoured Kumara is low in G.I. tastes delicious when roasted then served hot or cold in a Salad. Kumara is top value at Fred’s One Stop! 

Pick up a large bunch of Green Onions (noted for their delicate onion flavour) this week to add to Salads, Scrambled Eggs, Pasta dishes or Sandwich fillings. Did you know that if you are following a FODMAP diet or if you are sensitive to onions, using the green tops of green onions is a fabulous onion substitute? 

New potatoes (Chat Potatoes). Take your potatoes to a new flavour level, by adding the flavours of lemon, mint & feta to them. 

Carrots are a thrifty and versatile vegetable that can be enjoyed raw or cooking. If served or microwaved carrots are your go-to veggie side dish try this fresh idea to add a burst of flavour to your carrots Sweet-glazed carrots with currants.

Recipe Ingredient


  • Posted on by Sue Khamu

    fantastic update – fresh from FREDS – LOVE ALL THESE SUMMER FRUITS

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