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Market Update 30th September 2020

Lusciously sweet Kensington Pride and R2E2 Mangoes from Darwin are bursting with tropical flavour. Toss sliced or diced Mango with fresh and bright spring veggies to make wholesome flavour-packed salads! 

Team sliced Banana with sliced Papaya and Pineapple for a tropical tasting breakfast. Drizzle with Blood Orange juice and serve with thick Natural Yoghurt and Toasted Coconut. Yummo! 

Super nutritious and brimming with antioxidants fresh Blueberries are sweet and plump. Enjoy blueberries as a low kilojoule snack. 

Strawberries are coming to us from Queensland, Victoria, South Australia and Western Australia. The overlap of supplies means prices are low. Pick up a few punnets to enjoy in Smoothies or for an extra special treat, dip them in chocolate! 

Whip up a family size Rhubarb & Strawberry Meringue Pudding;

Super-juicy, golden fleshed Pineapples are naturally refreshing, versatile and a good source of vitamin C. Kids adore frozen slices of pineapple as a refreshing, tangy treat or add fresh pineapple pieces to a pizza topping or thread onto Kebabs. 

The ruby-red stem of rhubarb turns a shade of pink when cooked. Always eaten cooked and generally sweetened with sugar or honey, rhubarb teams deliciously with Strawberries, Apples and Pears. Tastes superb when served with Rice Custards, Ice Cream, Panna Cotta or Cake. Rhubarb is plentiful and a good buy this week at Fred’s One Stop.

Sweet red-fleshed Papaya tastes delicious! Kick start your day with a tasty Papaya Breakfast Bowl, perfect for boosting your Vitamin C and A levels. 

Seedless Watermelon is picked ripe and ready to eat. For the best flavour ensure Whole Watermelons have a pleasant aroma and feel heavy for their size. Cut watermelon should have a vibrant even-coloured crimson flesh. 

Fennel is fantastic value! The aromatic bulbs of Fennel make for some delicious eating. Fennel has virtually no fat and few kilojoules, making it an ideal ingredient for those trying to control weight. Add to fresh and bright salads and toss through a flavoursome dressing. 

Versatile and easy to use Broad Beans are now in season. Remove Bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with Lamb, Chicken, Mushrooms, Feta, Potatoes, Mint and Artichokes. 

Time to indulge in premium quality Asparagus. Make the most of the really adaptable and super tasty green spears to add a touch of elegance to your meals. Try this tasty recipe;

Leafy Asian Vegetables nutritious and quick to cook. Spring is a fabulous time of the year to enjoy Bok Choy, Gai Lum, Choy Sum, Gai Choy and Pak Choy. Steamed or stir-fried, Asian Vegetables team well with Chicken, Seafood, Pork or Beef. Pick up a few bunches this week.  

Broccoli is a year-round favourite! A powerhouse of nutrients and a very good source of Fibre. Premium Broccoli is rich in colour, tight and has a week’s shelf life. 

Iceberg lettuce represents superb value. Serve cut into wedges for the perfect way to gather a tasty dressing. 

Lebanese Cucumbers are firm, crunchy and thin-skinned. Add them to salads, whip up a dip or use them in rice paper vegetable rolls. Cucumbers will deteriorate much faster when stored with Apples, Stone fruit or Bananas.  Keep Cucumbers and fruit in separate areas of the fridge 

Snow white Cauliflowers are firm and flavoursome. Add florets to Curries, Combine with Broccoli in a stir-fry, serve topped with a Cheesy Sauce made with Ricotta, Mozzarella and Parmesan. 

Warm weather has yielded a bountiful supply of English Spinach and Silverbeet. This vegetarian Silverbeet, Feta & Ricotta Pie great for taking on a picnic or enjoying on a meatless Monday. 

Eggplant is a good value. Did you know that eggplant, is a good source of vitamin B6 that plays a role in biochemical reactions in the body, including contributing to energy metabolism? 

Zucchini prices are lower this week. Five reasons you should make Zoodles (zucchini pasta).

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