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Market Update 1st April 2020

Crunch into a new season apple. Select from Jazz, Kanzi, Royal Gala, Golden Delicious, Red Delicious, Fuji, Granny and Pink Lady for $3-$8 a kilo, depending on the variety. To maintain the juicy, crisp, texture of apples at home, remember to store them in the refrigerator.

At Fred’s we have good supplies of flavoursome, good to eating Rockmelon available.

Pomegranates are available mid-autumn until late winter. The dynamic colour, tangy nectar and abundant seeds of the pomegranate have made it a symbol of love and plenty. It is only the sweet - tart flavoured seeds and juice that are edible.

Shepard Avocados with their creamy, smooth and nutty taste are a top buy at Fred’s One Stop. A good source of vitamin B6, this vitamin has many functions and is especially important during exercise when it plays a role in changing amino acids into glucose to provide energy to the muscles Try this rainbow salad with avocado dressing.

Fibre enriched Pears are here to be savoured ed during the cooler months. Harvested mature and firm, Pears should be ripened at room temperature until they yield to gentle pressure at the stem end.

If Olives are your thing, then try pickling our own. You can pick up a kilo of Green Kalamata Olives from Fred’s.

New season Ruby Red Grapefruit are attractive and sweet to eat. Add segments to a salad and team with shredded Fennel, Rocket or Baby Spinach leaves. Ruby star grapefruit are $4-$6 a kilo. Add grapefruit segment to a salad like this tasty pink grapefruit, rocket and pine nut salad to serve with chicken.

Extra juicy North Coast grown Limes are still available.

Supplies of New Season Imperial Mandarins from QLD are started this week.

Broccolini has long tender, edible stems with small broccoli florets and is jam-packed with nutritional goodness.

Versatile Eggplants are available in a range of varieties in Autumn. Choose from Lebanese Eggplant, Standard Eggplant and Small Round Baby Eggplant.

Add some goodness and delicious crunch to your stir-fries by adding a bunch of Choy sum or Pak Choy.

Versatile, mild flavoured leeks are ideal for flavouring soups, casseroles, flans, pies and vegetable dishes. Combine Leeks with Cheese, Cream, Bacon, Tomatoes, Potatoes and Mushrooms. Try leeks as an alternative to onions. Tip: Split and fan leeks, then wash, under running water to dislodge and soil.

Autumn is the perfect time to use Mushrooms with seasonal favourites like Chestnuts, Pumpkin, Leeks or Asian Leafy Greens. Team with Jumbo Flats or mild flavoured Button Mushies in Omelettes or alternatively, sauté sliced Mushrooms over crisp toasted and top with a poached egg.

Fennel is a crisp, root vegetable with a delicate aniseed flavour that complements lamb and seafood, fennel also teams deliciously with pears and plums. Serve thinly sliced fennel as an accompaniment to a hot curry or simmer in vegetable stock and serve with chicken.

Good news in that Whole Pumpkin prices have eased.

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