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Market Update 5th August 2020

Flavoursome Strawberries are a good source of fibre. Between June and October, approximately 33% of Australia’s strawberry harvest comes from Queensland. For a quick dessert enjoy roasted Strawberries with Waffles & Ice-cream 

Grown around Innisfail, Papaya is deliciously refreshing, in good supply and is one of the best sources of protective carotenoids and rich in vitamin C. It is also a good source of fibre and aids digestion. Papayas are the perfect breakfast fruit served with Granola and Coconut. 

Ruby-fleshed juicy Blood Oranges have a rich raspberry-like citrus flavour.  They’re smallish in size compared to Navel oranges. Choose firm Blood Oranges that feel heavy for their size.  Try this easy and scrumptious salad;

https://fredsfruit.com/blogs/recipes/fennel-and-blood-orange-salad-insalata-di-finocchi-e-arance-rosse

Tropical Pineapples are tangy and sweet. Toss Pineapple pieces into a stir-fry with pork and vegetables. For a quick dessert; warm chunks of Pineapple in butter and brown sugar then serve with a dollop of cream. 

Make the most of Blueberries customers! They are currently inexpensive and plentiful. 

Quality Hass Avocados are super value at Fred’s One Stop Shopping. Avocados creamy texture and buttery-nutty flavour work deliciously with Tomatoes, Ham, Prosciutto, Green Onions, Lemon and Pepper. 

Tangelos are a cross between a Grapefruit and a Mandarin hence making  sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates an excellent juice content. 

Smooth and creamy Queensland Bananas are top value. Make a delicious smoothie by blending a peeled banana with 2 cups milk, a small tub of Blueberry Yoghurt and a few Strawberries. 

Build up your immunity with Brussels Sprouts; they are jam-packed with vitamin C! For something a little different, finely shred Brussels sprouts and stir-fry with diced Bacon, Pine Nuts and Garlic. 

The natural goodness of Chinese Cabbage shines in Winter. Sautéed, steamed or tossed in a hot wok, this easy-to-prepare vegetable requires minimal cooking. 

Versatile carrots are a thrifty buy when feeding a family. Enjoy carrots raw and julienned, then sprinkled into a salad. Intensify the sweetness of carrots by roasting halved carrots with a sprinkling of Harissa, then toss with Currants, Coriander and crumbled Feta for a super tasty salad. 

Celery is a good buy and healthy choice. Select firm, pale green celery with crisp stalks and fresh-looking leafy tops. Avoid celery with split or damaged stalks. 

Snow-white Cauliflower stars in the kitchen and is a must during cooler weather. This hugely adaptable vegetable tastes delicious roasted, braised, fried, mashed and steamed. Have you tried making a pizza base from cauliflower? 

Winter is the peak season for Celeriac. This tasty root veg packs loads of flavour and is ideal for adding chopped to soups, casseroles and roasts. Team celeriac with potatoes to make a creamy mash. 

Orange-fleshed Sweet Potato, aka Kumara is good value this week. Delicious mashed, diced, roasted or baked whole until soft after which, the centre can be scooped out and filled with kumara, cheese, tuna, avocado or lentils. This Kumara, spinach & bacon hash with eggs & feta dish is ideal for a late supper or breakfast;

https://fredsfruit.com/blogs/recipes/kumara-spinach-and-bacon-hash-with-eggs-and-feta

Beetroot really comes into its own in Winter. Select bunches with small to medium-sized bulbs with crisp, green leaves. Roast or boil whole beets then serve diced Beetroot in Winter Salads.  

Broccolini is highly nutritious and a superb choice for winter cooking. Select bunched Broccolini, with crisp, vibrant green stems. Store in the crisper section of the fridge for 2-3 day in a plastic bag to maximize its freshness 

Antioxidant enriched Kale is a thrifty buy this week at Fred’s One Stop. Sauté chopped Kale in olive oil and chopped garlic to serve as a side dish or add to your favourite juice to kick start your day with 100% of your daily requirements of vitamins A, C & K. 

Zucchini, with its mild tasting attribute makes them extremely versatile for combining with a myriad of flavours when creating tempting home cooked meals

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