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Market Update 22nd January 2020

What a great long weekend it is going to be as we celebrate both Australia Day on the 26th January and Chinese New Year on the 25th January!

You can’t go past the good value of quality Peaches and Nectarines at this time of year. Golden Peaches which are ideal for preserving have started to arrive at Fred’s. Choose from Yellow and White flesh fruit.

Summer yields a plentiful supply of tangy-sweet Passionfruit. Choose fruit that is heavy for its size.

Crisp and naturally sweet new season Sunraysia grown grapes make for superb eating. The Menindee and Flame Seedless are ideal for packing into a school lunch box or eating as a healthy snack

The next few weeks is peak time for sweet Blackberries. Team with New season Apples for sweet desserts or toss with peaches or nectarines for a quick dessert.

Juicy limes are well priced To get maximum juice from a Lime, warm the fruit in the microwave for 30 seconds or roll firmly on the kitchen bench then juice.

Quality tropical tasting Mangoes continue to arrive at Fred’s. If you’re looking for more delicious ideas for serving mangoes, use in salads, salsas or desserts.

Late summer to autumn is peak season for juicy Red and Yellow fleshed Plums.

Locally grown sweetcorn is one of summer's star vegetables. Add corn to salads, salsas, fritters, pasta dishes, meat patties and rices dishes for colour and sweetness.

Fire up your wok and toss together a quick stir-fry using economical and great tasting Asian Leafy Greens from Fred’s One Stop.

Deliciously different and versatile Okra is excellent when sautéed or fried. Very young, tender pods can be sliced, dipped in egg, breaded with corn meal and fried or try sautéing okra with corn kernels, onion and sweet peppers. Okra can also be steamed, baked, pickled, boiled or stewed.

Eggplants are a superb buy again this week. Fresh, young eggplants do not require, disgorging (salting) unless you intend deep-frying. Cut eggplant into 1 cm slices brush with olive oil and grill until soft and golden. Use in a vegetable lasagne or add to a pizza topping.

Zucchini’s are good value. Add grated zucchini to cakes, pasta sauces and meat loaf or thinly slice lengthwise and add to a salad. They are also delicious slice them in half and cook on the barbecue.

Potatoes from South Australia are plentiful. Whip up a tasty potato salad, made with Desiree, Washed or Brushed Potatoes.

Bullhorn Capsicum are a sweet, mild tasting capsicum that are about 15cm long, with a tapering shape resembling a bull's horn. Available in red, orange, yellow or green colours, bullhorns are sometimes referred to as chillies when in fact, they are sweet, re not hot!

Choose firm, vibrant green Snow Peas this week as they are plentiful and the prices have dropped

When you are firing up the barbie this Australia Day long weekend, don’t forget to cook up a few mushrooms. Apart from being ideal for the vegetarian diet, mushrooms are delicious when served as a side dish. They are filling with the added benefit being, they are low in kilojoules

Golden fleshed Kumara tubers are excellent value at Fred’s One Stop. Add diced and roasted Kumara to a salad, they make delicious wedges or serve roasted Kumara with eggs & Avocado salsa

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