If you’re experiencing the mid-winter blues and need a pick-me-up, now’s a great time to explore the great variety of fresh fruit and vegetables your local independent retailer has on offer.

Our pick of the week is Rockmelon from Clare, North Queensland. Available year-round, Rockmelons contain more than 90% of water and are rich in nutrients. A great source of vitamins A and C, and potassium, Rockmelon as part of a balanced diet can help lower the risk of coronary heart disease, stroke and gout. For a healthy and delicious breakfast creation, try our Sweet Quinoa and Rockmelon Bowls.

Apples out of Stanthorpe are in great supply this week. From Royal Gala to Red Delicious and Granny Smith, you’ll find a wide variety at your local fruit and veg shop. Low in carbohydrates, they’re a great back-to-school lunchbox snack.

Paw Paw and Papaya from Mareeba and Innisfail are widely available at your local independent retailer. Both part of the Carica species, they’re often assumed to be the same fruit with two different names. Papaya has red flesh, an oval shape and sweet flavour, whilst Paw Paw has yellow flesh, a rounder shape and mellow banana-like taste.

Pineapples from Bundaberg are in good supply right now. A great defence against colds, 100g of Pineapple contains nearly 80% of the recommended daily intake of vitamin C. When choosing Pineapples, look for and a firm shell. For a quick and easy barbecued starter or dessert, give our recipe for BBQ Pineapple a go.

Mandarins out of Mundubbera are in peak season, so you’ll find them in great supply, quality and variety at your local fruit and veg shop. Beneficial in maintaining a good immune system, Mandarins are versatile fruits that can be eaten fresh, used in salads, desserts or main dishes. Our Mandarin and Spinach Salad is a refreshing dish that’s sure to please.

Green Beans from Bowen have increased in supply and dropped in price this week. High in vitamin K and calcium-rich, they help maintain strong, healthy bones and promote wound healing.

Gatton-grown LettuceSilverbeetBroccoli and Cauliflower have also improved in supply, with prices coming down in recent weeks. Leafy Greens are an important part of a healthy diet, containing vitamins, minerals and fibres that can reduce the risks of obesity, heart disease and high blood pressure.

Okinawan Sweet Potatoes out of Bundaberg are in great supply this week. Often referred to as Hawaiian Sweet Potatoes, they have a beige outer skin, purple flesh and mildly sweet flavour. If you haven’t tried them yet, now’s the perfect time to give them a go.

Choko from Innisfail is in good supply this week. In the same family as Pumpkins and Cucumbers, Chokos are an excellent source of vitamin C and dietary fibre. Try our recipe for Spicy Choko Soup – it’s a prize-winning winter dish.

FennelSpinach Leaves and Carrots from Victoria are widely available this week. Naturally low in calories, they’re great ingredients in salads, soups or stews.

If you’re after meal inspiration or want to learn more about your fresh produce, your local A better choice! independent retailer has handy tips and recipes available. They’re passionate about helping individuals and families in their community access a wide range of fresh and high-quality fruit and vegetables.

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