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Fresh Food Club - What's in season?

"ideas on the freshest produce this season coupled with gourmet recipes for the freshest produce in town

What's fresh?


Apart from being delicious and versatile, apples are good for your health, and emerging research shows that eating apples is associated with healthier gut bacteria. Winter is the perfect time to make the most of Pink Lady, Fuji and Kanzi, Jazz and Red Delicious apples as a healthy snack, or cook up homemade pies, tarts, strudels, crumbles, and muffins with Golden Delicious or Granny Smith varieties.


Juicy, white-fleshed Packham pears are flavoursome and a thrifty buy


For super value, you can't go passed thirst-quenching Imperial, Royal Honey Murcott, Empress and Daisy mandarins from the Riverland

Why not try...


Quality rhubarb is delicious at this time of year. Wash thoroughly and slice. Add to a pan with a little water and sweeten with honey or rice syrup. Rhubarb teams deliciously with other fruit such as apples, strawberries, pears, oranges, and mandarins.


Everyone loves bananas; they are smooth, creamy and an excellent source of vitamin B6 and C. Did you know that one banana provides almost 30% of your daily vitamin C requirements?


Add a few avocados to your shopping list this week. They are super nutritious, and research shows adding avocado to a salad can increase your ability to absorb goodies from other colourful ingredients five-fold. (e.g.lycopene from red tomatoes and beta carotene from orange carrots). Leave firm, unripe Hass avocados to ripen at room temperature. They're ready to eat when they yield to gentle pressure at the stem end.


Start your day with a tasty Papaya Breakfast Bowl, perfect for boosting your vitamin C and A.


Radishes have a crisp texture and mild mustard flavour. They are ideal for creating a quick pickle to serve with tacos, burgers and salads. TO PICKLE RADISHES thinly slice a bunch, place in a bowl and add 2 tablespoons of caster sugar and s red wine vinegar and a pinch of salt; marinate for 10 minutes, and they are ready to use.


Watercress makes a refreshing change to lettuce; the leaves have a slightly peppery flavour and combine deliciously with flavours like tomatoes, smoked fish, potatoes, lamb, citrus, and pear, but have you tried using it in a stir-fry. Here is a quick idea! Team watercress with avocado, and a yoghurt dressing to make a tasty salad. Watercress is a powerhouse of nutrients, including iron, beta carotene, B vitamins, C and E.


One of the most popular all-round onions, brown onions have an intense, sharp flavour when used raw but develop sweetness with cooking as the volatile oils are converted to sugar. Use brown onions for casseroles, soups, stocks, risotto and for making caramelised onions.

Bean sprouts

Bean sprouts are delicious in stir dishes, Vietnamese-style salads and spicy laksas. They add texture, taste and flavour


One of the healthiest greens, vibrant curly leaf kale is a good source of vitamin C and folate, vitamin E, vitamin K and beta carotene, which the body converts to vitamin A; kale also contains iron, calcium and potassium. Choose bunched with crisp deep green leaves. Refrigerate in a plastic bag in the crisper and use within 2 to 3 days of purchase.


Don't let the humble mushroom fool you – hidden beneath its creamy white dome is a powerhouse of natural flavour and goodness, including vitamin D, B vitamins and antioxidants. Fill a paper bag with mushrooms to enjoy a tasty Mushroom, leek & parmesan risotto or warming Mushroom, leek and thyme soup.

Brussels sprouts

Super-healthy antioxidant-rich purple Brussels sprout are a great buy this week. Try roasted with olive oil, garlic and breadcrumbs for extra flavour and crunch.


Turn the humble pumpkin into a star performer this week. Serve roasted pumpkin hot or add cold to a salad. Roasted pumpkin adds sweetness to a curry, risotto or pasta dish. Select from Butternuts, Jarrahdale, and Jap pumpkin.


The delicate aniseed flavour and crunchy texture of fennel complement fish, chicken, lamb, pears and citrus. For a quick starter or salad, combine shredded fennel with shaved parmesan, crisp slices of pear and watercress.