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Market Update 13th November 2019


Oozing with vitamins and nutrients, Mangoes are an all-time favourite. Kensington Pride is the most well-known and sought-after Mango with its sweet succulent flesh. At Fred’s we also have the Calypso and R2E2 varieties. A mango will yield to gentle pressure around the stem when it’s ripe 

The 2019 Cherry Season has started and although it is only early days, the fruit quality s looking good 

Juicy green-fleshed honeydew melon is honey-sweet and a top buy at $3-$4 each. Picked ripe and ready to eat, it’s best to leave it for a few days at room temperature for its flavour to fully develop. When perfectly ripe, its flesh is succulent and juicy. White-skinned honeydew is the sweetest and contains more naturally occurring sugars than watermelon. 

Sweet nutrient-enriched Blueberries are one of the healthiest snack foods. Low in kilojoules, blueberries are renowned for being high in antioxidants 

Cavendish Bananas are a great all-rounder for carbohydrates, vitamins and fibre. Ideal for T snacking and fruit salads 

Velvety-skinned Apricots are now available. A stone-fruit that is richly flavoured, Apricots will improve as the season lengthens 

Papaya is a sweet, succulent delicious Australian-grown Tropical Fruit. With its healthy, nutritious flesh, the flavour of Papaya is enhanced by a squeeze of fresh Lime juice. Pick up a sweet red-fleshed Papaya from Fred’s this week 

New season white and yellow-fleshed Peaches and Nectarines are now in season. Due to this year’s drier growing conditions, the fruit size on average will be smaller in size yet, the flavour should be more intense 

Add some top-quality Truss Tomatoes to your shopping list. For maximum flavour, ripen tomatoes to a rich red colour by storing them at room temperature 

A great time to snap up Australian-grown Asparagus which is now in peak season. Vibrantly green and with a delicate crunch, Asparagus is one of the best sources of natural Folate 

Tender and juicy Lebanese Cucumbers are a top buy at Fred’s One Stop. Thinly slice into ribbons and toss with smoked salad for a healthy meal 

Extremely versatile Carrots are a thrifty buy. Enjoy them raw julienned and sprinkled into a salad or intensify their sweetness by roasting halved carrots with a sprinkling of harissa, then toss with currants, coriander and crumbled feta for a super tasty salad 

Premium quality Iceberg and Cos Lettuce are a good buy. Use the lettuce cups to make avocado, iceberg lettuce & egg rice paper rolls. Cos Lettuce is ideal for classic Caesar Salad. 

Zucchinis are ideal for making long pasta-like zucchini ‘spaghetti’. A low carb, gluten-free vegetable containing fibre. Created from fresh zucchini, it’s very easy to make using a julienne peeler or a spiralizer. Well priced this week 

Premium handpicked green beans from Gympie have a good shelf life 

Kumara (orange sweet potato) is a good price. Delicious served as a mash or thinly sliced with a layer of cream and sliced spring onions then cooked in a baking dish until tender 

Kale is a rich source of vitamins and nutrients. This crinkly-leafed green also provides iron and calcium. Strip leaves from the stems and chop, then toss in a hot pan with olive oil, crushed garlic, chopped red chilli and a scattering of currants. Heat until the kale wilts, then serve

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