Market Fresh Report - Week Ending 20th October

Spring broad beans are a seasonal favourite. Apart from being a tasty and versatile legume, broad beans are a source of protein, iron and B group vitamins making them especially valuable for those who choose a vegetarian diet

Versatile and mild-tasting English spinach is delightful to eat cooked or raw and this week is a bargain

Pale, aromatic bulbs of fennel are delicious eating and fantastic value. linked in

Tropical tasting papaya from the Mossman area of far north Queensland

Smooth-fleshed succulent rockmelons are a great thirst-quencher. It’s important to wash the melon rind before cutting into wedges and serving. Serve chilled rockmelon wedges at any time of day.

Seedless watermelon is a choice buy this week.

Bunches of premium quality and ultra-thrifty Victorian grown asparagus is in peak supply. Make the most of the extremely adaptable and super nutritious vegetable.

Start your day with smacked avocado on toast, topped with sliced tomato. Hass avocados are available and provide a wonderful range of nutrients.

Versatile late-season lemons are a kitchen essential. Lemon juice and zest add flavour to marinades, cakes, steamed puddings or use lemons and garlic when roasting chicken to boost the flavour. Select lemons that feel heavy for their size, this indicates good juice content.

Quality Camerosa and Fortuna strawberries from Western Australia are a tasty buy

Enjoy superb tasting and extra juicy navel and blood oranges

Zucchinis are a good buy this week. Mild in flavour and extremely versatile, zucchini is colourful, low carb, gluten-free and contains fibre. Create from fresh zucchini pasta-like noodles by thinly slicing zucchini or use a spiralizer

Broccoli is a year-round favourite that is a powerhouse of nutrients and a very good source of fibre. This week broccoli is coming from two states. Premium Victorian broccoli , is rich in colour, tight and has a week’s shelf life.

Early season Northern Territory mangoes are top-notch, despite the cooler spring weather. Over the next month, Darwin Growers will be in full production. This year’s mango harvested of Kensington Pride and R2E2 mangoes are plentiful and flavoursome

Super nutritious and brimming with antioxidants fresh blueberries are sweet and plump. Enjoy blueberries as a low kilojoule snack, no preparation required, just rinse in cold water

Bananas make the ideal quick snack, as the carbohydrates found in bananas has a low glycaemic index which means it is absorbed slowly and is extremely filling giving you sustained energy.