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Market Update 29th July 2020

It’s hard to beat the taste of a juicy peeled Navel Orange served with a handful of Cashews. For a little variety to your meals, add Navel Orange segments to winter salads, dressings and puddings 

Rhubarb is well priced and in good supply 

Few fruits exceed the amount of Vitamin C found in Kiwifruit (a whopping 120% the recommended daily intake. Kiwifruit are also great for digestive health with 9% RDI fibre.  Kiwifruit helps to feed the good bacteria in our gut while keeping us regular 

There’s an Apple to suit everyone’s taste at Fred’s One Stop with varieties such as Delicious, Royal Gala, Granny Smith, Golden Delicious and Pink Lady 

Pears are naturally sweet and juicy hence perfect for roasting, poaching and baking. Select from Packham, Beurre Bosc and Corella varieties 

Flavoursome Strawberries are a good source of fibre. This week at Fred’s One Stop we have some premium quality Strawberries.  Some of the most memorable desserts ever created include Strawberries, like these easy to make Strawberry & rhubarb crumbles;

Avocados are jam-packed with vitamins such as B1, B2, B3, C and E and despite their creamy texture, Avocados provide valuable fibre 

Supplies of antioxidant enriched Blueberries from Caboolture and Coffs Harbour are delicious eating. Blueberries are delicious on cereals and in smoothies 

Make the most of late winter Lemons. Juice and lemon zest add flavour to marinades, cakes and steamed puddings. Try making your own Preserved Lemon. Select Lemons that feel heavy for their size as this indicates good juice content 

Creamy mashed Potatoes are a family favourite when served with a winter casserole. 5 kilo bags of Brushed Potatoes and Washed Potatoes are good value 

Mild sweet tasting Leeks are ideal for flavouring Casseroles and winter soups. 

The quality of our nutritious Brussels Sprouts is superb right now. Roasted with other vegetables they taste delicious 

Add Baby Spinach leaves to an omelette or combine with toasted Pine Nuts, crispy Bacon and Shaved Parmesan. Drizzle with Olive Oil and Lemon juice, toss gently and serve 

Stir-fries made with fresh produce are ideal for busy people. Toss a medley of Asian Leafy Greens such as Bok Choy, Gai Lum and Choy Sum with marinated Beef or Chicken for a super healthy meal 

Fennel is a top buy! For texture and flavour add sliced Fennel to rich Meat or Chicken casseroles. Pan-fry with fish or thinly slice and toss shredded Fennel into a salad with parmesan. The feathery leaves of Fennel can also be used in recipes instead of Dill 

Premium snow-white Cauliflowers are well priced. For something a little different, cut a head of Cauliflower into large slices to make Cauliflower steaks then pan-fry or roast until tender. This flavoursome Cauliflower, Spinach & Chickpea Curry is perfect for a meatless meal;

Zucchini are incredibly versatile and mild tasting. They are suitable for combining with a myriad of flavours when creating delicious meals

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