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Market Update 17th June 2020

Celery is an economical, healthy and discreetly delicious vegetable. 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 

Beetroot, with its rich earthy flavour is delicious when roasted and blended into a soup. It has an amazingly rich colour and is jam-packed with flavour 

Leek adds a subtle onion flavour and teams well with other vegetables. Use leek instead of onion in soups, like this Leek, fennel and zucchini soup, or add to casseroles or frittatas. Choose leeks that have crisp long white stems with bright green tops

What Celeriac lacks in looks, it certainly makes up for in flavour and versatility. Celeriac has a delicate celery flavour and starchy texture which makes it ideal for creating a heavenly mush or creamy soup 

Fennel is a versatile vegetable that can be added to Salads and Curries or served Roasted. Try something a little different with this flavour-packed dish; Fennel, Tomato & Italian Sausage Spaghetti 

Brussels Sprouts are not just good value right now, they are ‘Top of The Class’ for all-round nutrition, supplying dietary fibre, potassium and a range of vitamins (A, C, E and four of the B complex vitamins) Cook Brussels Sprouts until a vibrate green colour, never to olive green 

Cauliflowers flourish in the cold weather and this week Snow White Cauliflowers are well priced at Fred’s. Microwave, steam, stir-fry or boil Caulies until just tender for the best flavour. Warm up with a tasty Cauliflower and Bacon Soup 

Smooth and creamy Hass avocados are the perfect accompaniment to Spicy Potato Wedges or a Chilli Con Carne 

Supplies of Queensland Strawberries are on the increase. Enjoy a strawberry dessert, like this mouth-watering Rhubarb & strawberry meringue pudding Adding sliced strawberries to your porridge in the mornings for an added boost of Vitamin C, Folate and Fibre to your diet 

Make the most of the quality Lemons that are available in Winter by making a delectable lemon flavoured dessert such as a Lemon Meringue Pie 

Custard Apples with their soft, white pulp, is deliciously sweet and a good source of Vitamin C. African Pride and Pink Mammoth are the main varieties grown in Australia 

Naturally sweet Pears are a choice buy at Fred’s One Stop with Josephine, Packham and Beurre Bosc Pears from which to choose. Our Stewed Apples and Pears with Protein Porridge is a tasty way to start the day and, it is simple to prepare! 

Kiwifruit are in season with both the traditional Green flesh variety and Gold Kiwifruit now available. Rich in Vitamin C, one Gold Kiwifruit supplies more than twice the recommended daily intake. Kiwifruit provide Potassium, Fibre and Folate 

Nothing beats freshly-squeezed Navel Orange juice for flavour!

Be sure to pick up some top quality Navel Oranges from Fred’s this week

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