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Market Update 22nd September 2020

QLD and Northern Territory Seedless Watermelons are flavoursome and extra juicy. Serve chilled wedges as a healthy snack or team diced watermelon with Mint and fried Haloumi Cheese. 

Mangoes from the Northern Territory are sweet and tangy. Add sliced Mango to a salad or feature them as the main course. This Mango, Herb & Chilli Salad with Crisp-skinned Salmon is fresh, healthy and on the table in minutes.

Blueberries are a rich source of Anthocyanins (purported to reduce the risk of disease and the symptoms of ageing) Blueberry Supplies are plentiful right now thus making them a top buy! 

Sweet, juicy Tangelos and available only for a few more weeks. This vibrant Citrus Fruit has 12 large segments, is easy to peel and is perfect for juicing or enjoying as a snack. 

Spring Pineapples are sweet eating. Enjoy them in a Fruit Salad; add them to a Thai-style Curry, a sweet and sour dish, a classic Ham and Pineapple Pizza or team with Spring Fruits for a tasty Dessert Salad. 

Papaya is a delightful tasting tropical fruit with a superior flavour to its yellow fleshed cousin. Pink papaya is available in three forms small and oval shaped, large and round or long and narrow. 

Bananas are naturally sweet and a storehouse of carbohydrates, vitamins and fibre. Team Banana, Mango and honey flavoured Yoghurt together to make a healthy breakfast or dessert. 

With Queensland Strawberries season wrapping up, we now move to Western Australian Strawberries. While both growing areas fruit is eating nicely, if you are looking for shelf life opt for those from WA. 

The Blood Orange season is coming to an end so be sure to pop some ultra-juicy and healthy Blood Oranges in your trolley this week. Add segments of Blood Oranges to sweet or savoury salads 

Time to crunch into premium quality Pink Lady Apples. Pink Lady have a sweet, crisp flavour 

Australian Asparagus is at its best quality and value in spring. Steamed, boiled, barbecued, stir-fried or microwaved spears of Asparagus are tender and tasty 

Broccoli is an excellent source of vitamin A and C. To retain maximum flavour and nutrition, cook Broccoli lightly. Broccoli sprigs are just delightful when blanched and served with dips 

Crisp, young and tender Baby Bok Choy is a top buy at Fred’s! Select bunches with crisp stems and fresh-looking green leaves. 

The pale aromatic bulbs of Fennel make for some delicious eating. Fennel has virtually no fat, and few kilojoules hence is a useful food for those trying to control weight. 

Catch the lively flavours of spring with refreshing emerald-coloured Lebanese Cucumbers. This vibrant vegetable adds a juicy crunch to salads and dips. It teams well with the fresh flavours of Mint and Dill, Tomatoes, Lemon, Sour Cream, Feta and Yoghurt 

Celery is a good source of potassium which has been known to assist in controlling blood pressure and counteracting the adverse effects of too much salt on the diet. Diced, sliced or cut into batons, versatile Celery is delicious eaten raw or cooked. 

Queensland grown Jap Pumpkins are plentiful. Add diced Roasted Pumpkin, to a salad or serve warm in pasta dishes with fried sage leaves or in a salad 

Versatile and mild tasting English Spinach is a TOP BUY this week at Fred’s One Stop. Start your day with a café style breakfast – Roasted Mushrooms with Wilted Spinach & Eggs;

Locally grown Globe Artichokes are now in season. Artichokes have a subtle, sweet and somewhat nutty flavour. Select fresh deep green or purple Artichokes with firm heads and tightly closed leaves. 

If you are looking for a vegetable with a difference it is time to savour Broad Beans. When preparing Broad Beans, simply remove the pods from the shell, then boil or microwave until just tender. Broad Beans have a delicate flavour especially when complemented by flavourings such as Bacon, Fresh Herbs or Garlic.

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