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Market Update 14th October 2020

Naturally sweet Queensland-grown Honeydew Melons are in season. Honeydews make a sensational dessert for the diet conscious. Enjoy melon all natural or combine with Passionfruit, Ginger, Tropical Fruits or Berries to create sensational desserts for the family! 

Add fresh pink Grapefruit to your Spring Salads. Combine the refreshing, tangy juice of Grapefruit with extra virgin olive oil to make a salad dressing. Try this fresh Pink Grapefruit, Rocket & Pine Nut Salad with Chicken;

Pink or red-fleshed Papaya is a delightful tasting Tropical Fruit with a superior flavour to its yellow-fleshed cousin. Papaya varieties, can be found in three forms small and oval-shaped, large and round or long and narrow. 

Super nutritious and brimming with beneficial antioxidants, Sweet plump Australian-grown Blueberries are the ideal low kilojoule snack. Just rinse in cold water and they’re ready to eat! Supercharge your Breakfast with Blueberries with these easy serving suggestions

  • Layer blueberries with muesli, toasted coconut and vanilla yoghurt
  • Sprinkle blueberries over pancakes with fresh ricotta and a drizzle of maple syrup
  • Add a handful of blueberries to your favourite breakfast smoothie
  • Team Blueberries with Strawberries, Papaya & Oranges in a vitamin C enriched fruit salad topped with a dollop of plain Yoghurt. 

Bananas are a naturally sweet storehouse of Carbohydrates, Vitamins and Fibre. The ever-popular Cavendish Banana is a great all-rounder whilst the smaller sweeter Ladyfinger variety is ideal for Fruit Salads. 

Warmer weather signals a plentiful supply of luscious Mangoes. Brimming with vitamins, calcium and a rich source of fibre and potassium, Mangoes are an all-time favourite. 

Sweet and juicy Strawberries are a winner with kids. Rich in vitamin C, the tiny seeds in Strawberries also provide fibre. Serve strawberries for breakfast, lunch or snacks. Pop a handful into school lunchboxes or treat the family to Roasted Strawberries with Waffles and Ice-cream. 

The tantalising taste of Tomatoes are a weekly essential on most household shopping lists. For super value this week, we recommend Cherry Tomatoes and if you what to add more colour to your meals, go for Kumato variety or the Tomato Medley. 

Aussie Asparagus is a top buy at Fred’s! Add trimmed spears to a Risotto, blanch and toss in a Spring Salad with Broad Beans, or simply or toss in a hot wok with King Prawns and Crushed Garlic. 

Nothing tastes more delectable than fresh spring Beetroot! Cut into fine julienne strips and sprinkle over a salad just prior to serving. Beetroot adds a vibrant colour, sweet flavour and crunchy texture. Currently great value at Fred’s! 

Premium quality Lebanese Cucumbers represent good value this week at Fred’s One Stop. Whip up a fresh and tasty cucumber, garlic & yoghurt dip to serve with Chicken or Lamb. 

Victorian grown crisp, crunchy Celery is a top Spring buy and tastes delightful raw or cooked. Team Celery with Chicken, Rockets and a Lemon Mayonnaise for a light lunch. 

There is no excuse for serving a boring salad this spring. Try pepper flavoured watercress teamed with avocado, crispy bacon and a yoghurt dressing. Watercress contains a powerhouse of nutrients, including Iron, Beta Carotene, and Vitamins B, C and E. 

In season for a very short time, delicious broad beans are a source of protein and iron, making them especially valuable for those who choose a vegetarian diet. Choose firm green broad beans with plump rather than bulging pods. Smaller young pods house the most-tender beans. As a guide, 1 kg Broad Beans yield about 250g (1 cup) shelled beans. 

Fresh and tasty Bok Choy is delicious steamed or tossed in a hot wok. Be sure to select bunches with crunchy pale stems and fresh-looking green leaves. 

Broccolini is a cross between broccoli and Chinese kale; this vibrant green veggie is a source of beta carotene as well as vitamins C, A and E. There’s no wastage because both the stem and small florets are edible. Brush broccolini with crushed garlic and olive oil paste then char-grill or barbecue until lightly charred and serve. 

Premium handpicked green beans from Gympie are a good buy and have a shelf life of 5 to 7 days. Alternatively, the machine harvested Green Beans are cheaper however, they should be used within 2-3 days of purchase for maximum quality. Try this tasty and easy recipe of Asparagus & Green Beans with Chilli & Cashews;

Vibrant tangerine-fleshed fresh turmeric is a root (rhizome) that has a unique mustardy ginger flavour with a peppery kick. It adds a vibrant golden yellow colour to dishes and is sometimes called ‘poor man’s saffron’. The fresh root contains curcumin, which may have anti-inflammatory and anti-cancer properties. Use fresh turmeric instead of dried ground turmeric in recipes. Simply substitute 2 tsp fresh grated turmeric (about 3cm of the root) for 1 tsp ground turmeric. Try our Orange, carrot, mango & turmeric juice. 

Versatile and affordable Zucchini are currently in good supply. Add mild-tasting Zucchini to a Spaghetti Bolognese, Frittata, Pasta dishes, Meat Loaf, Muffins, Cakes or Burger Patties.

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