Fresh Australian Strawberries - Straight from the Farms!

Andrea Han

Packed with vitamin C & K, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

Strawberry health benefits include enhancing cognitive function, treating diabetes, promote heart function, reduces hypertension, help prevent allergies and asthma, improves eyesight, strengthens the immune system, helps prevent cancer, help prevent birth defects, help treat arthritis and gout, and help improve skin quality.

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Fresh from U.S.A - Sweet Sapphire Seedless Grapes

Jamie Lim

Black grapes, velvety colored and deliciously sweet and juicy, can be consumed fresh and raw, dried as raisins or as a juice. Rich in nutrients, black seedless grapes are similar in taste and texture to red or green grapes, but because of their skin color, they have a higher antioxidant content. The U.S. Department of Agriculture recommends between 1 1/2 and 2 cups of fruit each day as part of a balanced diet, and eating black grapes will help you meet that goal.

Anthocyanins are the flavonoid compound that gives black grapes their dark color; the darker the fruit, the higher the anthocyanin content. A natural antioxidant, anthocyanins protect your body from damage from free radicals, produced as your body breaks down food, reducing the risk of cell damage and death and potentially slowing down the aging process. A study published in the 2010 "Annual Review of Food Science and Technology" found that anthocyanins may help reduce inflammation and cancer activity, alleviate diabetes and control obesity.

Nutrition facts: Great Source of Vitamin-A, Vitamin C, Calcium and Iron.

Health Benefits:
– Controls blood sugar
– Improves concentration, memory, verbal and spatial recall
– Improves cardiac health
– Prevents cancers
– Protection against infections and inflammations
– Relieves constipation
– Improves vision
– Maintains long and healthy tresses

How to Select and Store

For the best tasting grapes with high concentrations of antioxidants select those that are fully ripe. Fully ripened grapes are plump and free from wrinkles. They should be intact, firmly attached to a healthy looking stem, and not leaking juice. The area around the attachment should have the same color as the rest of the grape.

Since grapes tend to spoil and ferment at room temperature, they should always be stored in the refrigerator. Loosely wrap unwashed grapes in a paper towel and place them in an airtight container or plastic bag. This way, they'll keep fresh in the refrigerator for up to 5 days.

Tips for Preparing Grapes

Grapes should be washed under cold running water right before consuming or using in a recipe. After washing, either drain the grapes in a colander or gently pat them dry. If you are not going to consume the whole bunch at one time, use scissors to separate small clusters of grapes from the stem instead of removing individual grapes. This will help keep the remaining grapes fresher by preventing the stem from drying out.


RECIPE
 
Greek Yogurt Chicken Salad

Serves 2

Ingredients
2 chicken breasts
3 tablespoons Greek plain yogurt
1 cup seedless grapes, halved
1 celery stalk, finely chopped
1 pinch coarse salt
1 pinch freshly ground pepper
4 cups mixed greens (baby spinach and romaine)
2 tablespoons candied pecans (can be replaced with other nuts)
Method
  1. Bring a pot of salted water to a boil. Add the chicken and poach until cooked through, 15 minutes. Remove from water and let rest on a cutting board for 5 minutes. Give the chicken a rough chop, put it in a bowl and stick it in the fridge for a few minutes to cool.
  2. Bring the bowl out of the fridge, and add the yogurt, grapes, celery and a pinch of salt and pepper. Mix to combine.
  3. Evenly arrange the salad greens among two dinner plates. Top with chicken salad mixture and garnish with candied pecans. Serve immediately!

 


RECIPE
 
Pork Medallions with Parsnips and Grapes

Serves 1

Ingredients
2 teaspoons extra-virgin olive oil
6 ounces pork tenderloin, cut into 3/4-inch-thick slices
Coarse salt and ground pepper
3 small parsnips, peeled and sliced 1/4 inch thick
1 cup seedless red grapes
1 teaspoon fresh rosemary leaves, minced
 

 

Method
  1. In a large skillet, heat oil over medium-high.
  2. Season pork with salt and pepper and add to skillet along with parsnips.
  3. Brown pork and parsnips on both sides, about 5 minutes total.
  4. Add grapes and rosemary, and cover.
  5. Reduce heat to medium-low and cook until pork is cooked through, parsnips are tender, and grapes have just burst, 3 to 5 minutes.
  6. Serve pork with parsnips, grapes, and pan juices.

Credit: Recipe from www.marthastewart.com

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Sweet AUS Kensington Pride Mango

Andrea Han

Kensington Pride is the most popular mango variety grown in Australia. It is grown throughout Australia's subtropical and tropical regions. It is a smallish oval mango with an exceptionally fine, sweet flavour. The skin is pale green which develops to an attractive pale yellow with maturity, often with a red blush. The flesh is a golden yellow colour, quite dense and is largely fibreless. The fruit is classed as medium-large.

‘Bowen’, ‘Bowen Special’ and ‘Kensington Pride’ are all names for the same variety of mango!

The Kensington Pride variety was first discovered in Bowen, a town in Northern Queensland. In the late 1800s, Bowen was known for its lively horse trade. Traders from the British Army in India were known to arrive in Bowen with mangoes and spices. They would give these as gifts to prominent locals. It’s believed that the Kensington Pride variety developed from one such gift, given to Bowen Harbour and Customs Officer, GF Sandrock. The Kensington Pride variety proved to be very popular at the Sydney Markets, and production quickly ramped up in the Bowen area. Consumers increasingly associated Kensington Prides with Bowen, and over time the fruit also became known by the names ‘Bowen Mango’ and ‘Bowen Special.’

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FARM FRESH BLUEBERRIES FROM AUSTRALIA

Jamie Lim

Australian blueberries are prized for their premium quality, delicious flavour and consistency in size. Each year, Australian farmers grow 14,000 tonnes of blueberries with an approximate farmgate value of $A370 million. Australian farmers produce some of the best quality blueberries in the world, grown to meet the country’s high standards.

Blueberries are a delicate fruit and are generally picked by hand in Australia. These antioxidant packed berries often command a premium price over other fruit due to the high costs involved in harvest.

Who would have thought one little fruit could be so good for you? And so tasty? It’s true. A handful of blueberries each day delivers a huge range of health benefits that will make you feel great inside and out. The secret to the success of the humble little blueberry is its stratospheric antioxidant content. Just half a cup of blueberries contains the same amount of antioxidants as:

  • 2 ¼ cups of broccoli
  • 2 ½ cups of spinach
  • 2 ½ cups of corn

As you probably know, antioxidants are one of nature’s wonders that help protect our bodies from a range of diseases and illnesses. How do antioxidants work? Every day, our cells wage a battle against free radicals – unstable oxygen molecules associated with cancer, heart disease and the effects of aging. Dietary antioxidants come to the rescue by neutralising the free radicals and helping to prevent cell damage.


 

Blueberry & Açai Smoothie Bowl

RECIPE (serves 2)
 
2 x 125g punnets blueberries
200g frozen unsweetened açai pulp, coarsely chopped
1 medium frozen banana, peeled & coarsely chopped
1/ 3 cup (80ml) apple juice
1 tablespoon maple syrup, to sweeten (optional)

GRANOLA

1/4 cup (25g) gluten-free rolled oats
2 tablespoons flaked almonds
2 tablespoons coarsely chopped macadamia nuts
1/2 teaspoon ground cinnamon
1 teaspoon coconut oil, warmed
1 teaspoon maple syrup

TOPPING

2 tablespoons finely chopped pistachios
2 tablespoons goji berries
2 teaspoons cacao nibs
 
Method
  1. Preheat the oven to 180 °C.
  2. To make the nut granola, combine all of the ingredients in a small bowl and toss to coat. Spread onto a baking tray. Bake for 10–15 minutes, until golden. Remove from the oven and set aside to cool.
  3. Place one and a half punnets of the blueberries in a blender. Add the açai, banana and apple juice. Blend until smooth and creamy. Sweeten with maple, if desired.
  4. To serve, pour the blueberry and açai smoothie into two wide shallow bowls. Arrange the granola, remaining blueberries and topping ingredients decoratively on top.
  5. Eat immediately.

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GIBB BROS BROCCOLI

Andrea Han

Gibb Bros Broccoli Farm

Gibb Bros Broccoli Farm

Gibb Bros Broccoli Farm

Gibb Bros Broccoli Farm Gibb Bros Broccoli Farm

Gibb Bros Broccoli Farm Gibb Bros Broccoli Farm

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ALL ABOUT AUSTRALIAN AVOCADOS

Andrea Han
How to choose Avocados + Recipes!

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