Tasty Tangelos - 17 July, 2014

This week’s market basket report is brought to you by Tom’s Superfruits

Vegetables:

Kale- look for frilly green/blue leaves tightly packed. Select fresh and crisp, free from any decay

Parsnips - a good source of vitamin C, dietary fibre and folic acid. Select firm, well-shaped parsnips with smooth skin and no signs of softness. Parsnips should be free of untidy roots, with small to medium sized parsnips being the best quality.

Soup vegetable packs

Red, green and yellow capsicums- have very high levels of vitamin C. Select those of us which are firm, with glossy, unwrinkled skin.

Broccolini - the taste is more intense than a normal broccoli however, is much easier to cook and eat.

Jap Pumpkins– an excellent source of vitamin A and C. A small pumpkin usually between 1 and 3kg with mottled green and yellow skin, golden yellow flesh and a very sweet taste.

Purple carrots- a good source of fibre and vitamin A and have the added benefits of anthocyanin that are great antioxidants.

Fruits:

Tangelos - an excellent source of vitamin C, a good source of dietary fibre, and contain some vitamin A and folic acid. Select tangelos with good colour, reasonably firm skins, heavy for their size to indicate good juice content, and free from blemishes.

Strawberries– a sweet delicate flavour. Choose clean, bright fruits with a solid red colour. They should not look white, blemished, crushed or moist. They are an excellent source of vitamin C, folic acid and dietary fibre

Josephine Pears- a cream to pale yellow flesh, richly flavoured, sweet and juicy. It is ideal for eating fresh or for use in salads and served on cheese platters.

Beurre Bosc Pears– a very good source of vitamin C and dietary fibre. Skin is covered with a brown russet giving the fruit a greenish brown colour which becomes darker as the fruit is maturing. Flesh is white, juicy, with an aromatic flavour

Navel Oranges- large seedless fruit with high juice content. Navel formations at the end of the fruit are rich in flavour. A great source of vitamin C

Hass Avocadoes- The Hass is one of the most popular varieties. It is smallish with a pebbly skin, which ripens to a purple/back colour. It contains a small stone and has dense, nutty, fibre free flesh

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