Apples – Bonza
Are a medium to large, flat-rounded apple with a bold red blush, which overlays green to yellow coloured skin. They have a distinct, sweet flavour and firm, juicy white flesh. These apples can be eaten on there own or used in salads and desserts.
Storage: Keep Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Golden Delicious
Popular in tarts and pies, can also be caramelised for cakes and muffins.
Storage: Keep Golden Delicious Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium & cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Granny Smith
A hard apple with a crisp tart flavour perfect for baking, freezing, salads, sauces and pies.
Storage: Keep Granny Smith Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Jonathan
Are small in size makes it a great snack and a favourite with children.
Storage: Keep Jonathan Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Pink Lady
Have a beautiful pink blush and a refreshingly sweet champagne like taste. Excellent in salads, sauces and pies.
Storage: Keep Pink Lady Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Red Delicious
A medium to large apple with a medium sweetness and crisp white, juicy flesh. Great in Salads.
Storage: Keep Red Delicious Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Royal Gala
Medium in size with a sweet flavour, ideal for pies, sauces and salads.
Storage: Keep Royal Gala Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Sundowner
Perfect for baking and a great eating apple.
Storage: Keep Sundowner Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Braeburn
A unique combination of sweet and tart flavour, great in pies, salads and sauces. Medium to large in size.
Storage: Keep Braeburn Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apples – Fuji
This medium sized apple is slightly sweeter than other varieties and is great in salads, pies, sauces. Can also be frozen.
Storage: Keep Fuji Apples crisp by storing in the fridge.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Apricots
Are delicious when eaten fresh or can be used in desserts, poached, stewed or pureed in jams, chutneys, pickles, compotes, salads or sorbets They are lovely accompaniments to meats and poultry.
Storage: Firm apricots will ripen if stored at room temperature for a few days. Once softened, store in the crisper section of the fridge for 2 to 3 days
In Season: Apricots are available November to February.
Nutritional: A good source of vitamins A & C, fibre, calcium, phosphorus, thiamine and iron.
Avocado
This sweet creamy fruit is widely used for dips and spreads. Great with salads, chicken and as a healthy substitute for butter, margarine and mayonnaise on sandwiches.
Storage: An unripe avocado will ripen between 4 – 7 days. Once ripe will keep in the fridge for a few days.
In Season: Avocados are available all year round.
Nutritional: High in protein & carbohydrate. Rich in fibre, potassium, Vitamin C, B & E.
Bananas
Are long and thin in shape, with bright yellow skin when ripe. Their flesh is soft and white. Bananas are great as energy-packed snacks on their own, or used in salads and desserts. Over-ripened bananas are perfect for cakes, pancakes, muffins and loaves.
Storage: Store as room temperature to continue ripening process. Do NOT store in the fridge.
In Season: All Year Round.
Nutritional: A good source of vitamins A & C, antioxidants, fibre and Potassium
Bananas – Lady Finger
Are shorter and more plump than regular bananas. Their skin is bright yellow and their flesh is creamy-white. They don’t discolour as quickly as other bananas, so are good for use in fruit salads. Their sweet flavour means they’re often eaten as they are or used in desserts.
Storage: Store as room temperature to continue ripening process. Do NOT store in the fridge.
In Season: All Year Round.
Nutritional: A good source of vitamins A & C, antioxidants, fibre and Potassium.
Strawberries
Are the most popular and readily available berry in Australia. Their skin is very thin, and is covered in tiny seeds. Strawberries are pinkish-red in colour, with lusciously sweet and juicy flesh. Strawberries are delicious eaten fresh as they are, or they can be used in salads, drinks and in both cooked and fresh desserts.
Storage: Strawberries are best eaten as soon as possible, however they can be stored in the fridge for 2-3 days.
In Season: All year round
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Bitter melon
Their skin is a bright lime green, and covered in small lumpy scales. Inside, the flesh is white with small pale green to red coloured seeds. Bitter melons are an acquired taste, as they do have a very bitter flavour. Both the skin and the flesh are edible. They are usually cooked in stews, curries and soups, or stuffed then baked or steamed.
Storage: Store bitter melons in the crisper section of your fridge for 3 to 5 days. .
In Season: Available all year round.
Nutritional: Low fat, low sugar, salt free, good source of vitamin, contains vitamin C.
Blueberries
Are a fantastic accompaniment for a fruit or cheese platter or cooked in compote, blueberry pie or summer pudding.
Storage: Keep dry and store in an airtight container in the fridge. Use as soon as possible.
In Season: Blueberries are available all year round.
Nutritional: A good source of vitamins A & C, phosphorus, calcium, potassium and iron.
Cherries
Have a deep red skin and sweet, juicy flesh, which encloses a seed. Cherries are best enjoyed fresh on their own, and can be used in salads and desserts, as well as cooked in preserves and chutneys.
Storage: cherries can be stored in a an airtight container in the fridge for up to 5 days. Pull out beforehand as flavour is most enhanced at room temperature.
In Season: November through to February, and sometimes through Winter months.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Coconuts
When matured, coconuts have a fibrous brown husk surrounding hard white flesh, with a thin liquid. Coconuts have a tropical flavour which allows it to be used in both sweet and savoury dishes. Coconuts are good partnered with fish, rice, prawns, chicken and other fruits.
Storage: Store at room temperature for up to 3 months.
In Season: Most of the Year.
Nutritional: A good source of vitamins A & C, antioxidants and dietary fibre.
Custard apples
Have pale green skin with large bumps. They are heart-shaped fruit, with soft white flesh and large, shiny black seeds. Their skin and seeds are inedible, but their custard-like flesh is sweet and creamy. Custard apples are delicious fresh on their own, or used to make pancakes, drinks, ice-creams.
Storage: Dark green custard apples should be allowed to ripen at room temperature until pale green. When ripe, they will yield slightly to gentle pressure. Once at this stage, they’re best stored in the fridge and used within 2 days.
In Season: Between March and August.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Dragon fruit
A roughly football shaped with leathery, leafy red skin. Inside, dragon fruit can either have a white or pink flesh and black seeds, both of which are edible. Dragon fruit tastes similar to kiwifruit, but not as sweet. They can either be scooped and eaten as they are, or used in salads. To enhance its flavour, dragon fruit can be sprinkled with either lemon on lime juice.
Storage: Store Dragon fruits in the fridge for up to 5 days.
In Season: Between October and March.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Figs
Are small, pear-shaped fruit, with thin edible skin and sweet pulpy flesh. Their skin colour can be purple, white, black or red, although the ones we most often see are pale green, ripening to a deep purple. Their flesh is a deep crimson in colour, with tiny edible seeds giving it a slightly granular texture. Figs are delicious on their own, in salads, or in desserts and baking. They also partner perfectly with mozzarella and prosciutto.
Storage: Ripe figs deteriorate quickly, so should be enjoyed as close to purchasing as possible. However, they can be stored in the fridge for 1 to 2 days.
In Season: Between December and May.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Grapefruits – Ruby
(aka Red-fleshed Grapefruit) are very similar to the yellow grapefruit, however its flesh is pink to red in colour. The flesh is juicy and sweet, with a slight citrus acidity. They can be juiced or segmented and used in salads, drinks and sorbets
Storage: store grapefruit at room temperature for up to 7 days or 2 weeks in the refrigerator.
In Season: Most of the year.
Nutritional: Fat, sodium, cholesterol free. They are very high in vitamin C, and fibre
Grapefruit – Yellow
Are very juicy and sweet, with a slight citrus acidity. This allows them to be juiced or segmented and used in salads, drinks and sorbets.
Storage: store grapefruit at room temperature for up to 7 days or 2 weeks in the refrigerator.
In Season: Most of the year.
Nutitional Information: Sodium, Cholesterol and fat free. They are very high in Vitamin C and bioflavonoid, which help protect the body against infections.
Grapes – Black
The most common black grape varieties include Black Muscat (seeded) and Midnight Beauty (seedless) grapes. Black grapes have a rich fruity flavour. They generally have very crisp skin and soft juicy flesh. They are best enjoyed fresh on their own, however they can also be used in salads, cheese platters and desserts.
Storage: Store in and airtight Container in the fridge
In Season: July to January.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Grapes – Green
The most common green, seedless grape varieties include Thompson and Menindee. Green Grapes have a subtle sweet flavour, with a firm and juicy texture. They are best enjoyed fresh on their own, however they can also be used in salads, cheese platters and desserts.
Storage: Store in and airtight Container in the fridge
In Season: Most of the Year
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Grapes – Red Globe
Are large, round grapes with red to dark-red skin. They have crisp skin and juicy, sweet flesh, which is seeded. Red Globe grapes are great enjoyed fresh on their own, added to salads, or used in sweet and savoury dishes.
Storage: Store in and airtight Container in the fridge
In Season: December to April
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Grapes – Seedless
The most common red, seedless grape varieties include Flame and Crimson grapes. Red Grapes, with a firm and juicy texture, have a crisp and sweet flesh. They are best enjoyed fresh on their own, however they can also be used in salads, cheese platters and desserts.
Storage: Store in and airtight Container in the fridge
In Season: Most of the Year
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Grapes – White
Have a sweet flavour, with a firm and juicy texture. They are best enjoyed fresh on their own, however they can also be used in salads, cheese platters and desserts.
Storage: Store in and airtight Container in the fridge
In Season: Most of the year depending on variety
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Hairy Melon
A species of wax gourd related to the winter melon, the Hairy Melon is harvested and eaten immature. The “hairs” on the surface are immature wax glands that disappear as gourd matures. It can be diced and used in a number of dishes such as soups and stir-fries. It can also be stuffed and steamed. It is necessary to peel or scrub well to remove the “fuzz” before using.
Storage: Store in a cool dry place.
Nutritional: Vitamin C, potassium, fibre and carbohydrates.
Kiwi Fruit – Gold
Are slightly more oblong in shape and has brow skin which is relatively smooth, with little fur than the green kiwifruit. Their flesh is a light golden colour, with finer seeds and taste slightly more tropical, as well as less acidic. Gold kiwifruit are delicious eaten fresh on their own, or used in salads and desserts.
Storage: Store kiwifruit at room temperature, out of direct sunlight, until they yield slightly to gentle pressure. Once at this stage, store in the fridge for 2 to 3 days
In Season: May through to October.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Kiwi Fruit – Green
Are round to oval-shaped fruit, with thin, furry brown skin. Inside, their flesh is bright green, with an edible white to pale green core and small black seeds. In flavour, the kiwifruit is sweet but acidic, with moist, soft flesh. Kiwifruit are great fresh on their own, but can also be used in salads, desserts and preserves.
Storage: Store green kiwifruit at room temperature, out of direct sunlight, until they yield slightly to gentle pressure. Once at this stage, store in the fridge for 2 to 3 days
In Season: Available All Year Round.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Lemons
Are valued for their many uses in flavouring the food we eat, garnish and for household purposes.
Storage: Lemons can be stored at room temperature for up to two weeks.
In Season: Lemons are available all year round.
Nutritional: Low in fat, cholesterol and sodium. High in fibre, vitamin C & B6, calcium, potassium, copper, thiamine, riboflavin, pantothenic acid, iron and magnesium.
Limes
Can be used anywhere you would normally use lemons. They have the same ability to accentuate the flavours of a meal, while adding their own extra zing. Their distinctive tangy, tart flesh, zest and juice are delicious in both sweet and savoury dishes, particularly Asian foods. Lime juice can also help to prevent fruit from browning.
Storage: Store limes at room temperature, out of direct sunlight, for up to 1 week. Alternatively, store in the fridge for up to 2 weeks.
In Season: All year round.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Lychees
Are small round to oval-shaped fruit, with scaly red to reddish-brown coloured skin. Their flesh is translucent to white in colour, with a sweet, refreshing flavour. The flesh has a similar texture to grape flesh, and surrounds a small inedible brown stone. They are best eaten fresh on their own, or added to salads; and can also be poached in sweet or savoury dishes.
Storage: Store lychees in a plastic bag in the fridge for up to 1 week.
In Season: Between November and March.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Mandarins – Hickson
Are medium-sized fruit, with slightly loose bright orange skin. Their flesh is tender and soft, with a sweet citrus taste. They are easy to peel and contain some small pips. Hickson mandarins are great eaten fresh on their own, added to salads, or used in sweet or savoury cooking.
Storage: Mandarins can be kept in a dark, cool place for up to a week, or in the crisper section of the fridge for up to two weeks.
In Season: May, June and July
Nutritional: High in vitamin C, fibre, antioxidants and beta carotene
Mandarins – Imperial
Are the most popular mandarin variety because they are the first to be harvested each season. They are a golden-orange mandarin which are easy to peel, have very few seeds, and can be enjoyed as a perfect portable snack or in salads.
Storage: Mandarins can be kept in a dark, cool place for up to a week, or in the crisper section of the fridge for up to two weeks.
In Season: February through to august.
Nutritional: High in vitamin C, fibre, antioxidants and beta carotene.
Mandarins – Murcott
Are medium-sized fruit with yellow-orange coloured skin. Their skin is glossy, thin and tight-fitting, while the flesh is very sweet. They’re great eaten fresh on their own, added to salads, or used in sweet or savoury cooking.
Storage: Mandarins can be kept in a dark, cool place for up to a week, or in the crisper section of the fridge for up to two weeks.
In Season: July through to November.
Nutritional: High in vitamin C, fibre, antioxidants and beta carotene.
Mandarin – Taylor Lee
Is another Australian bred variety. It is large in size and has relatively few seeds compared to other varieties. Taylor Lee’s are sweet and extremely juicy. Taylor Lee mandarins are great eaten fresh on their own, added to salads, or used in or savoury cooking.
Storage: Mandarins can be kept in a dark, cool place for up to a week, or in the crisper section of the fridge for up to two weeks.
In Season: June and July.
Nutritional: High in vitamin C, fibre, antioxidants and beta carotene.
Mangoes – Kensington Prides
Also known as Bowan mangoes, Kensington Prides have a wonderful aroma, with yellow to orange-coloured skin and a faint pink blush. Kensington Prides are great fresh as they are, or used in salads, sauces, drinks and desserts.
Storage: Store mangoes at room temperature until ripe. Once ripe store in the refrigerator for a few days. NEVER store in a plastic bag.
In Season: November to February.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Mangoes – R2E2s
Are a round mango with firm lemon-yellow, non- fibrous flesh which has a sweet, mild flavour and deep orange skin tinged with an orange-red blush. They are best eaten as they are or used in desserts.
Storage: Store mangoes at room temperature until ripe. Once ripe store in the refrigerator for a few days. NEVER store in a plastic bag.
In Season: November to February.
Nutritional: A good source of vitamins A & C, beta carotene, antioxidants and fibre.
Mangosteens
Have thick, dark purple-coloured skins, which are leathery and inedible. Inside, the mangosteen contains creamy white segments with a delicate, sweet taste, and melt-in-the-mouth texture. Mangosteens are best eaten fresh on their own, or added to fresh salads and desserts.
Storage: Store mangosteen at room temperature for 2 to 3 days. Alternatively, wrap in paper then store in the fridge for up to 1 week .
In Season: Between December and April.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Watermelon
Large and oval to round in shape, watermelon have dark green skin with lighter green stripes. Their flesh is pink to red in colour, with a mixture of black seeds and small, immature white seeds. Watermelon have a mildly sweet and refreshing flavour, making them best used fresh on their own, in salads, or in juices.
Storage: Store whole watermelon at room temperature for up to 1 week. Once cut, wrap in plastic and store in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: High in vitamin C&B1, beta-carotene, potassium and magnesium. .
Honeydews
Are white to yellow in colour, with pale to mid-green flesh and white seeds in their centre. Their refreshing flavours are best enjoyed fresh either on their own, or used in salads, sorbets and drinks.
Storage: Store whole Honeydew melons at room temperature for up to 1 week. Once cut, wrap in plastic and store in the fridge for up to 3 days.
In Season: Most of the year
Nutritional: A good source of vitamins A & C, fibre, calcium, phosphorus, thiamine and iron.
Rockmelons
Are moist and sweet with a apricot coloured flesh and white seeds in their centres. They are delicious eaten fresh on their own, or added to salads and desserts.
Storage: Store whole rockmelons at room temperature for up to 1 week. Once cut, wrap in plastic and store in the fridge for up to 3 days
In Season: Most of the Year.
Nutritional: Fat & cholesterol free. Good source of vitamin A and C, antioxidants and fibre.
Pears – Nashi
Can be eaten fresh or added to salads, cheese platters, meat dishes, juiced or made into a tasty fruity chutney.
Storage: Ripen at room temperature for 3 0 5 days, then store in fridge.
In Season: Available March to November..
Nutritional: Good source of antioxidants, Vitamin C and folate.
Nectarines White
White-fleshed nectarines have a slightly more refreshing flavour than the yellow variety. Like the yellow variety, they have sweet and succulent flesh. They are also delicious in both fruit and savoury salads, pies, tarts and other desserts, or enjoyed fresh on their own.
Storage: Store nectarines at room temperature, out of direct sunlight, until ripened. Once ripe, store in a plastic bag in the crisper section of the fridge for 2 to 3 days.
In Season: Between November and March.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Nectarines
Have sweet and succulent flesh. The yellow-fleshed variety is delicious in both fruit and savoury salads, pies, tarts and other desserts, or enjoyed fresh on their own
Storage: Store nectarines at room temperature, out of direct sunlight, until ripened. Once ripe, store in a plastic bag in the crisper section of the fridge for 2 to 3 days.
In Season: Between December and March
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Orange – Blood
Essentially, the blood orange is an orange that has one important characteristic; it has a crimson-red pigment to its flesh as well as its rind. They are less acidic than other oranges and have a softer flesh. Blood Oranges are one of the most versatile Citrus fruit’s currently available. They can be used as a substitute for most Citrus varieties including Orange, Lemon and Lime and also works well in combination with all Citrus varieties.
Storage: Oranges can be stored at room temperature, in the refrigerator without plastic bags or in the crisper drawer for up to two weeks.
In Season: Between September and November.
Nutritional: High in vitamin C, fibre, antioxidants and beta carotene.
Orange – Navel
Are characterised by the navel-like depression at their base. Their skin is bright orange, with a slightly ‘pebbly’ texture. Navel oranges have sweet and juicy flesh with very few seeds. Their flesh is easy to peel, making them great for kids. Navel oranges are a great choice for eating fresh as they are, or used in salads and desserts.
Storage: Oranges can be stored at room temperature, in the refrigerator without plastic bags or in the crisper drawer for up to two weeks.
In Season: All year round.
Nutritional: High in vitamin C, fibre, antioxidants and beta carotene.
Orange – Valencia
Are thin-skinned oranges with smooth, finely textured skin. They are sweet and juicy with a bright flesh, and ar suitable for snacks, salads, desserts and juicing. Valencia oranges should be firm and heavy for their size.
Storage: Oranges can be stored at room temperature, in the refrigerator without plastic bags or in the crisper drawer for up to two weeks
In Season: November to February.
Nutritional: High in vitamin , fibre and antioxidants.
Papaya
Are oblong-shaped fruit, with a slight curve in their length. Their skin is very thin and smooth, varying in colour from green to yellow. They have brilliant orange-red flesh with hard black seeds in the centre. Papaya, with its sweet, tropical flavour allow it to be eaten fresh on their own, or in salads and desserts.
Storage: Store Papaya in a single layer at room temperature, out of direct sunlight, until they yield to gentle pressure. Once at this stage, store in the fridge for 2 to 3 days
In Season: All Year Round
Nutritional: A good source of vitamins A & C, antioxidants and fibre. Acts as a very good digestive aid.
Passionfruit
Whether you scoop the pulp straight from the skin with a spoon, use it as decoration or cook with it, passionfruit is such a popular fruit. Great with ice cream, cream cheese, banana, mango, coconut, pavlova and yoghurt.
Storage: Passionfruit can be kept at room temperature for up to one week or
refrigerated for two weeks..
In Season: Passionfruit are available all year round, peaking in Summer & Autumn.
Nutritional: Vitamin A & C, potassium, fibre.
Paw Paw
Are a golden and sweet tropical treat. They’re quite large, oval-shaped fruit, with very thin and smooth skin. Their flesh is a deep golden-orange, with black seeds in the centre. They have a sweet, tropical flavour and aroma allowing them to be eaten fresh as they are, in salads, salsas and desserts.
Storage: Store Paw Paw in a single layer at room temperature, out of direct sunlight, until they yield to gentle pressure. Once at this stage, store in the fridge for 2 to 3 days
In Season: Most of the year
Nutritional: A good source of vitamins A & C, antioxidants and fibre. Acts as a very good digestive aid.
Pawpaw – Green
Is commonly used both raw and cooked in many Asian dishes. Its crunchy and juicy texture helps add a different element of flavour and texture in used in salads and curries.
Storage: Store Pawpaw in a single layer at room temperature, out of direct sunlight, until they yield to gentle pressure. Once at this stage, store in the fridge for 2 to 3 days .
In Season: Most of the year.
Nutritional: A good source of vitamins A & C, antioxidants, fibre and Potassium.
Peaches – Golden Queen
Are a medium sized peach with firm rich-yellow skin and deep orange flesh. Golden queen peaches are perfect for cooking and making desserts and preserves.
Storage: Store peaches at room temperature, in a single layer out of direct sunlight. Once ripe, store in a plastic bag in the fridge for 2 to 3 days.
In Season: between January and March.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Peaches – White
Are a summer highlight, delicious on their own, or in salads and desserts. Their soft, velvety furred skin encloses sweet and juicy flesh, which is very refreshing.
Storage: Store peaches at room temperature, in a single layer out of direct sunlight. Once ripe, store in a plastic bag in the fridge for 2 to 3 days.
In Season: Between November and March.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Peaches – Yellow
Are a summer highlight, delicious on their own, or in salads and desserts. Their soft, velvety furred skin encloses sweet and juicy flesh.
Storage: Store peaches at room temperature, in a single layer out of direct sunlight. Once ripe, store in a plastic bag in the fridge for 2 to 3 days.
In Season: Between November and March
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Pears – Buerre Bosc
Are medium- to large-sized pears, with quite thin necks, Their skin is greenish-brown to dark cinnamon-brown in colour, while their flesh is white, juicy and aromatic.
Storage: Unripened Pears should be stored at room temperature for approx 3-8 days. Ripened pears should be stored in the refrigerator for up to 4 days.
In Season: December to February.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Pears – Corella
(a.k.a Forelle Pears), when ripe, will have a yellow skin with a red blush. They are generally small pears, however their size is made up in its sweet taste. Corella pears are suitable for eating on their own or used in salads and desserts.
Storage: store in the fruit bowl until ripe, or if already ripe, store in the fridge until ready to eat .
In Season: April through to August.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Pears – Fragrant
Are a new variety of pear that are sweet, juicy and crunchy in texture, which allows them to be eaten as they are, or in salads. They also have a sweet-honey aroma.
Storage: can be stored at room temperature or in the refrigerator for up to 1 month.
In Season: November through to February.
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Pears – Green
Are medium- to large-sized pears with green skin changing to yellow when ripe. Their flesh is sweet and soft. These pears can be poached, baked or used raw in salads .
Storage: Room temperature in the fruit bowl
In Season: Most of the Year
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Pears – Josephine
Are small and juicy and eaten raw as a quick snack. They can be roasted, stewed and can be used in salads, desserts, preserves and marmalades.
Storage: Pears are best stored in a fruit bowl. Keep away from direct heat & sunlight.
In Season: Available all year round.
Nutritional: very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, and a very good source of Dietary Fibre
Pears – Packham
Are medium to large in size. Its white flesh is firm but juicy with a rich flavour. Packham pears are extremely versatile and are ideal baked, in tarts, poached or for salads
Storage: store in the fruit bowl until ripe, or if already ripe, store in the fridge until ready to eat .
In Season: Most of the Year
Nutritional: Fat, sodium, cholesterol free, antioxidant, fibre, folate, iron, niacin,
phosphorous magnesium, potassium, Vitamins A, B1, B2, C.
Pear – Prickly
Is a cactus fruit. As the name suggest, it has very prickly skin, which encloses a soft seeded flesh. Prickly pears are very sweet and juicy and vary in flavour, depending on the variety. Prickly pears are best eaten on their own, however they can be used in salads and desserts. HANDLE WITH CARE!
Storage: Store as room temperature to continue ripening process. Once ripe store in the fridge, double wrapped in plastic bags.
In Season: January and February
Nutritional: A good source of vitamins A & C, antioxidants, fibre and Potassium.
Persimmons
Are heart-shaped or round fruit with a bright orange/red skin similar to a tomato texture. The flesh inside is very sweet and a pale orange colour. Can be eaten fresh, used in salads or pureed for smoothies etc
Storage: Clean and dry container
In Season: Persimmons are available during the colder months in Australia.
Nutritional: Vitamin C, B2, Calcium and iron.
Pineapples
Cylindrical in shape, pineapples have tough, spiky skin and a cluster of spiny green leaves. Their flesh is sweet, tangy and very juicy. Pineapple is delicious enjoyed fresh on its own, or used in sweet and savoury cooking.
Storage: Store pineapple at room temperature for 1 to 2 days, or place whole pineapple into a plastic bag, leaving leaves exposed, and store in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: Low fat, salt free, good source of vitamin, antioxidants and fibre
Plums – Angelina
Have a dark purple skin colour and a red background. They have firm flesh with a subtle sweet flavour and aroma.
Storage: at room temperature in the fruit bowl.
In Season: Throughout February.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Plums – Black Amber
A large plum with a deep purple skin and amber coloured flesh. They are full flavoured and aromatic which makes them perfect for eating on their own and used for cooking.
Storage: at room temperature in the fruit bowl.
In Season: Throughout February.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Plums – Blood
Get their name from their rich red coloured flesh. Their skin is a deep red, and is usually covered in tiny green speckles. Blood plums are soft and juicy in texture, with a sweet flavour allowing them to be eaten as they are, or used in fruit salads, pies, cakes, muffins and crumbles.
Storage: at room temperature in the fruit bowl.
In Season: December though to May.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Plum – Sugar
Is petit, egg-shaped fruit with a deep purple, sometimes blueberry coloured smooth thin skin. They also have an amber lime green, tender firm flesh full of true rich and sweet plum flavours that deepen as the fruit ripens.
Storage: at room temperature in the fruit bowl.
In Season: February through to May.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Pomegranate
Whilst appearing to have a tough exterior, inside, they have hundreds of little soft red seeds filled with sweet and tangy juice. Pomegranates can be eaten as a snack, or used to freshen other dishes such as salads and drinks.
Storage: unopened pomegranates can be stored at room temperature for up to one week or in the fridge for 2 weeks. Opened pomegranates should be eaten within 2 days..
In Season: Between November to March
Nutritional: A good source of vitamins A & C, antioxidants and fibre. Good for lowering cholesterol
Quinces
Are a relative of the apple family, and look something like a large, yellow apple. They are usually coated in thin, greyish fur. They are very hard, with firm, dryish flesh. Quinces are hardly ever eaten raw, and are usually baked, stewed or poached. All these processes make the fruit soft, enhance its delicate sweet-tart flavour, and change its colour from white to rose-pink. Quinces contain a lot of pectin, so are also well suited to making preserves.
Storage: Store quinces at room temperature for up to 1 month. Don’t store quinces in the fridge as their aroma will permeate other food items.
In Season: Between March and May.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Rambutans
Are small round fruit with long, deep red tendrils attached to their red skin. Their juicy white flesh is similar to that of lychees, though slightly more tart in flavour, and encloses small inedible stones. Rambutans are best enjoyed fresh in salads or on their own, although they can also be poached in a syrup or added to stir-fries
Storage: Enjoy Rambutans as soon as possible after purchase, or store in a plastic bag in the fridge for up to 5 days.
In Season: Between September and May.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.
Rhubarb
Rhubarb’s raw stalks are crisp with a strong tart taste; most commonly the plant’s stalks are cooked and used in pies and other foods for their tart flavour. Excellent for jams, jellies, pies, poaching and stewing.
Storage: Store in fridge for up to one week.
In Season: Available all year round.
Nutritional: Low in saturated fat and Sodium, and very low in Cholesterol. Good source of Magnesium, and a very good source of Dietary Fibre, Vitamin C, Vitamin K, Calcium, Potassium and Manganese.
Tamarillos
Are an egg-shaped fruit also called a tree tomato. Their colour varies from yellow to red and almost purple. Red is more acidic where yellow and orange are sweeter. Eaten by scooping the flesh from the halved fruit fresh or used in compote, chutney, stews or accompanied with apples in pies/strudel.
Storage: Up to one week at room temperature or up to two weeks in Fridge.
In Season: Tamarillos are available all year round, peaking in Winter & Autumn.
Nutritional: Low in calories and very high in vitamin C, A, B6 & E and iron.
Tangelo
A tangelo is a cross between the grapefruit and the mandarin. The resulting citrus fruit is very juicy, easy to peel and quite sweet, with an underlying acidity. Usually about the size of an orange, with a thinner neck at the top, the tangelo has deep orange coloured skin that is quite thin. Tangelos can be used anywhere you would normally use mandarins or oranges. They’re delicious juiced, used in salads, or cooked in sweet and savoury dishes.
Storage: Store tangelos at room temperature, out of direct sunlight, for3 to 5 days or in the fridge for 1 to 2 weeks.
In Season: Most of the year.
Nutritional: A good source of vitamins A & C, antioxidants and fibre.