Artichokes
Have a delicate nutty flavour. They can be added to stews, casseroles and soups.
Storage: Store in for fridge for up to one week.
In Season: Available all year round.
Nutritional: Low in saturated fat and very low in cholesterol. Good source of vitamin C, magnesium, phosphorus and potassium, dietary fibre, vitamin K, riboflavin, folate and manganese.
Asparagus
Is great with French or Vinaigrette dressings or simply add to a salad. Serve hot or use in soups, quiches, stir fry and savoury dishes.
Storage: Will keep in the fridge for 5-7 days.
In Season: Asparagus is available from Spring to Summer.
Nutritional: Vitamins C & E.
Bean Shoots
Are grown from Mung Seed and are used in all types of salad fresh.
Storage: In the fridge for one week.
In Season: Available all year round.
Nutritional: Vitamin C.
Beans – Flat
Also known as Italian flat beans or Roman beans, this variety is quite flat and long in appearance. The pods are pale green in colour, and are picked when the seeds are still immature and soft, allowing the pod and beans to both be eaten. Flat beans are quite full-flavoured, making them good for use in casseroles and soups in winter, as well as on their own or in salads in summer.
Storage: Store in the fridge for up to 5 days.
In Season: all Year round.
Nutritional: Good source of dietary fibre, protein, phosphorus, copper, manganese and folate.
Beans – Snake
The snake bean is a legume cultivated to be eaten as green pods and is also known as the yard long bean, asparagus bean and chinese long bean. The crisp tender pods can be eaten both fresh and cooked.
Storage: Store in the fridge for up to 3 days in a plastic bag.
In Season: all Year round.
Nutritional: A good source of protein, vitamin A, thiamine, riboflavin, iron and potassium. They are a very good source of Vitamin C, folate, magnesium and manganese.
Beans – Yellow
The yellow succulent bean is valued for the crisp flesh of its pod and the flavour of the seed inside. Serve hot as a vegetable, plain or dressed, or serve cold in a salad.
Storage: Store in the fridge for up to 5 days.
In Season: Yellow Beans are available all year round.
Nutritional: Vitamins A & C, iron, fibre and folate.
Beetroot
Beetroot is a root vegetable with dark purple skin and firm flesh. It has a rich, earthy flavour with a mild, bitter edge.
Storage: Store in the fridge for up to 10days.
In Season: Available all year round.
Nutritional: Excellent source of folate.
Broad Beans
Are tender with a sweet, mild flavour. They can be added to salads and soups, or pureed into spreads and served as appetizers.
Storage: Store in the fridge for up to 5 days.
In Season: Available in Winter and Spring.
Nutritional: Low in fat, cholesterol and sodium. Good source of dietary fibre, protein, phosphorus, copper, manganese and folate.
Broccoli
Is a member of the cabbage and cauliflower family. A very versatile and healthy vegetable. Great in soups, omelettes, stir fries and with pasta.
Storage: Store in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: Vitamins A , C & E, folate, fibre, calcium & iron.
Broccolini
Is sometimes confused with baby broccoli, but it is a variety of broccoli with long stalks and freer heads.
It can be used in stir-fries, salads, crepes, casseroles, soups or omelettes.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Low in fat, no cholesterol, high in calcium, fibre, iron, magnesium, Potassium, riboflavin, thiamine, magnesium, Vitamins A, B6 & C.
Brussel Sprouts
One of the healthiest of all vegies, brussels sprouts are closely related to cabbages and broccoli.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round – best in Winter.
Nutritional: Vitamins A & C, fibre, phosphorous, & iron.
Cabbage – Chinese
Otherwise known as Wombok has green curly leaves with a mild sweet flavour. Can be finely shredded or torn into bite size pieces to be used in stir fries or chow mien. Add raw to coleslaw and salad. The crisp white stalks can be used like celery.
Storage: Whole cabbages will keep in a cool, well ventilated place for two weeks. Cover cut cabbage in plastic wrap and store in the fridge for up to 6 days.
In Season: Available all year round.
Nutritional: Vitamin C and fibre.
Cabbage – Plain
With smooth and tightly packed leaves, this vegetable looks similar to a soccer ball. Popular in many dishes such as salads, soups and casseroles.
Storage: Whole cabbages will keep in a cool, well ventilated place for two weeks. Cover cut cabbage in plastic wrap and store in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: Vitamin C and fibre .
Cabbage – Red
Usually denser than the green cabbage, the Red Cabbage’s most distinguishing feature apart from the colour, is its peppery flavour. Popular in many dishes such as salads, soups and casseroles.
Storage: Whole cabbages will keep in a cool, well ventilated place for two weeks. Cover cut cabbage in plastic wrap and store in the fridge for up to 5 days.
In Season: Available all year round. Nutritional: Vitamin C and fibre.
Cabbage – Savoy
A large, ball-shaped cabbage that’s distinguished by its wrinkly leaves.Popular in many dishes such as salads, soups and casseroles.
Storage: Whole cabbages will keep in a cool, well ventilated place for two weeks. Cover cut cabbage in plastic wrap and store in the fridge for up to 5 days.
In Season: Available all year round.
Nutritional: Vitamin C and fibre.
Capsicum
Are a very versatile vegetable. Slice capsicums and use them raw in salads, cooked in kebabs, sprinkled on pizzas, stir fries or added to casseroles. Also delicious stuffed, roasted, barbequed or char-grilled.
Storage: Store in the fridge for up to 12 days.
In Season: Available all year round.
Nutritional: Excellent source of Vitamin C .
Carrots – Dutch/Baby
Are smaller and sweeter than a standard carrot with the same nutritional benefit. Sold in a bunch with the tops on.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Vitamins A & C and fibre.
Carrots – Purple
Are deep purple in colour. They should be cooked separately as the purple colour will colour surrounding food.
Storage: In the crisper section of the fridge..
In Season: Available all year round.
Nutritional: Vitamins A, B1, B2, B3, B6, C
Carrots
Can be enjoyed as a snack or use whole, sliced, diced, julienned or grated in casseroles, soups, salads or cakes.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Vitamins A & C and fibre.
Cauliflower
Is most commonly used as a side vegetable, either boiled or steamed, and often served with a cheese sauce. It can also be cut into small raw florets and served with dip along with other vegetable crudités, or in salad and stir-fry. Cauliflower is great in soups, vegetable pie and lasagne.
Storage: Store in an airtight container in the fridge for a short time.
In Season: Available all year round.
Nutritional: Vitamin C and iron.
Celeriac
Is a variety of celery. When cooked has a mild flavour similar to celery. May be served raw or cooked.
Storage: Store in the fridge for up to 7 days.
In Season: Available March to September.
Nutritional: Vitamin C, iron and fibre.
Chickory
Has a relatively bitter flavour. The young leaves can be used in salads, and the root can also be boiled and eaten like a vegetable. The roots can also be ground and used in coffee.
Storage: Store in the fridge for to one week.
In Season: Available all year round.
Nutritional: Low in saturated fat and very low in cholesterol. Good source of thiamin, niacin, zinc, riboflavin, folate, dietary fibre, vitamins A, C, E, B6 & K.
Chillies – Green
Are very mild in flavour, unlike the small birds eye chillies. Their mild flavour allows them to be used fresh in salads and salsas. As well as used in sauces, stir fries and other Asian dishes.
Storage: Store in the fridge for up to 12 days
In Season: Available all year round.
Nutritional: Excellent source of Vitamin C .
Chillies – Banana
Are mildly spicy. They are widely used in Asian, Mediterranean, Middle Eastern and Mexican cuisines. The seeds contain heat, if you want less spice remove some seeds.
Storage: Store in crisper for up to two weeks or freeze in ziplock bag for up to six months.
In Season: Available all year round.
Nutritional: Low in fat, cholesterol & salt. High in vitamins A, C, K, B6, potassium, copper, manganese, fibre, thiamine, riboflavin, niacin, folate, iron and magnesium.
Chokoes
Are a member of the gourd family. They are great in pies, soups & casseroles. Suitable for chutneys & jams.
Storage: Store in fridge for up to 14 days.
In Season: Available July to December.
Nutritional: Excellent source of vitamin C and good source of dietary fibre.
Corn
Can be eaten raw or cooked. Serve corn on the cob topped with butter and pepper. Corn can be used in fritters, soups, relishes, casseroles and salads.
Storage: Store in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: Vitamin C, folic acid, phosphorus, thiamine and fibre.
Eggplant – Baby
Usually sweeter, the finer flesh of this young member of the eggplant family is very tender and contains less seeds than larger varieties. The flavour it offers is subtle with a melting consistency. Eggplant may be sliced and fried, baked, boiled, steamed or grilled. Eggplant is very good when stuffed with meat or sautéed in olive oil.
Storage: Store in the fridge for up to two weeks.
In Season: Available all year round.
Nutritional: Vitamin C, potassium, fibre and carbohydrates.
Eggplant
May be sliced and fried, baked, boiled, steamed or grilled. Eggplant is very good when stuffed with meat or sautéed in olive oil and cooked with plenty of tomato paste. Eggplant can be baked, scalloped and topped with cheese, creamed mushrooms or sour cream. Incorporate eggplant into salads and dips.
Storage: Store in the fridge for up to two weeks.
In Season: Available all year round. Nutritional: Vitamin C, potassium and fibre.
Endive
Is also known as curly endive or frisee. It has a relatively bitter flavour that pairs well with meat and
other rich ingredients. It has a crisp texture and strong flavour. Use it fresh in salads or cook it as you would spinach.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Good source of fibre, vitamin C & folate plus vitamin A, potassium & iron
Spinach – English
Has a delicate flavour. Excellent in stir fries, dips, sauces, omelettes, pies and frittatas.
Storage: Store unwashed in fridge for up to one week.
In Season: Available all year round.
Nutritional: Excellent source of vitamin C, folate, beta-carotene and dietary fibre.
Eschallots
Are strong and rich tasting. Their flavour is similar to onions and garlic.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Low in saturated fat, cholesterol and sodium. High in Vitamin A, Vitamin B6, manganese, vitamin C, folate and potassium.
Fennel
Raw, braised or roasted, fennel is flavoursome and versatile. It has a distinctive liquorice flavour and sweet aroma. Bulbs can be baked or eaten raw, and the leaves chopped and used in salads, dressings and marinades.
Storage: Store in the fridge for up 3 days.
In Season: Available from March to October.
Nutritional: Vitamin C and iron.
Mushrooms – Flat
Have an intense flavour. They are a very versatile and healthy vegetable. Great in salads, soups, omelettes, stir fries and with pasta.
Storage: Store in the fridge in a paper bag for up to 7 days.
In Season: Available all year round.
Nutritional: Low in fat, sugar, salt, contains riboflavin and a good source of niacin.
Ginger
Is a root vegetable with a fresh, spicy, zingy flavour similar to Ginger. It is used in many Asian cuisines not only is it used for its taste, as well as its health giving benefits.
Storage: Store wrapped in fridge for up to two weeks.
In Season: Available all year round.
Garlic shoots
Are the long green stems which cut off garlic bulbs. They have a more mild garlic flavour which allows them to be used fresh in salads and stir- fries dips and vinaigrettes.
Storage: Store in the fridge for up to 3 days.
Nutritional: Low in saturated fat, cholesterol and sodium. A good source of calcium, phosphorus and selenium and a very good source of vitamin C, vitamin B6 & manganese.
Garlic
Has a strong flavour which mellows with cooking. It adds a distinctive, pungent taste and aroma to a wide range of savoury dishes around the world, particularly from Mediterranean and Asian countries.
Storage: If kept in a dark, dry, well ventilated place garlic can last for several months.
In Season: Available all year round.
Nutritional: Low in saturated fat, cholesterol and sodium. A good source of calcium, phosphorus and selenium and a very good source of vitamin C, vitamin B6 & manganese.
Kale
Is a form of cabbage. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium
Storage: Store kale in a plastic bag in the fridge for a few days. The longer you store the stronger the flavour becomes.
In Season:
Nutritional: A good source of vitamins K & C, calcium and fibre.
Potato – Kipfler
Are German in origin. They have yellow flesh with a nutty taste. Suitable for steaming, braising, boiling or used in salads.
Storage: Store in a cool, dark, well ventilated place.
In Season: Available all year round.
Nutritional: Low in saturated fat, cholesterol and sodium. Good source of vitamin C, vitamin B6, potassium and manganese.
Kohlrabi
The taste and texture of Kohlrabi are similar to those of a broccoli stem or cabbage heart, but milder and sweeter. It can be used raw in salads, sautéed, steamed, stuffed or oven roasted.
Storage: If Storing in the fridge, remove leaves (but keep the leaves as they can be eaten.
In Season: all Year round with peak season June/July.
Nutritional: Low in saturated fat & cholesterol Vitamin C and protein
Leeks
Related to onions, Leeks are grown for their fleshy stem and delicate,
sweet onion flavour. Great in quiches, omelettes, pies and soups.
Storage: Store in the fridge for up to 1 week.
In Season: Available all year round.
Nutritional: Vitamin C and iron.
Onions – Brown
Brown skin and creamy flesh, they are usually strongly flavoured and are suitable for cooking.
Storage: In a cool, dark, well-ventilated place, in open tray.
In Season: Available all year round.
Nutritional: Contains vitamin C and fibre, very low salt, low sugar, fat free.
Potato – Brushed
The most widely available variety of potato, round to oval in shape, with white skin and flesh. All purpose – good for boiling, baking, mashing or frying.
Storage: Remove from plastic bags and store alone in a cool, dark, dry place away from onions. Do not refrigerate or store for longer than necessary or potatoes will turn green and go soft. In either case, discard.
In Season: Available all year round.
Nutritional: Fat free, low sugar, contains fibre, salt free, good source of vitamin C.
Mushrooms – Button
Are white to pale in colour and have a mild earthy flavour. They are a very versatile and healthy vegetable.
Great in salads, soups, omelettes, stir fries and with pasta.
Storage: Store in the fridge in a paper bag for up to 7 days.
In Season: Available all year round.
Nutritional: Low in fat, sugar, salt, contains riboflavin and a good source of niacin.
Onions – Spanish/Red
Purplish-red flesh varying in flavour. Used raw in salads, as well as being cooked.
Storage: In a cool, dark, well-ventilated place, in open tray.
In Season: Available all year round.
Nutritional: Contains vitamin C and fibre, very low salt, low sugar, fat free.
Onions – Spring
Are really miniature versions of the all-purpose onion we use year round. They offer freshness and juicy sweetness that dry, year-round onions lack. Very popular in Asian cooking such as stir fries.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Low in Saturated Fat, and very low in Cholesterol. A good source of Vitamin C, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fibre, Vitamin K, Riboflavin, Folate and Manganese.
Onions – White
Popular cooking onion. Used in herbed, spicy dishes because of its clean, tangy flavour. Sometimes eaten raw, most often on burgers and in potato or pasta salads.
Storage: In a cool, dark, well-ventilated place, in open tray.
In Season: Available all year round.
Nutritional: Contains vitamin C and fibre, very low salt, low sugar, fat free.
Parsnips
Have creamy white skin with a sweet, nutty flavour. They are related to carrots and suitable for a variety of recipes.
Storage: Store in fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Good source of vitamin C, niacin, potassium, vitamin E and dietary fibre.
Peas
Garden peas are the most common variety of pea. Garden peas come in small pods, with the peas removed from the pod before cooking. Garden peas are typically cooked on their own as a vegetable dish, or added to soups and casseroles.
Storage: Store in the fridge.
In Season: All Year round.
Nutritional: Vitamin C, potassium, iron, fibre and carbohydrates.
Potatoes – Pontiac
Have pink skin with white flesh. They are a very good all-purpose potato. This makes them suitable for baking, roasting and mashing.
Storage: Store in a cool, dry, dark and well ventilated place.
In Season: Available all year round.
Nutritional: Low in saturated fat, cholesterol and sodium. Good source of fibre,
potassium, vitamin B6 & C.
Potatoes – Royal Blue
Are quite long, oval-shaped potatoes. They have dusky purple skin and yellow flesh. Their flavour is slightly sweet, and they’re good mashed, roasted, fried or used in salads .
Storage: Store in a cool, dry, dark and well ventilated place.
In Season: Available all year round.
Nutritional: Low in saturated fat, cholesterol and sodium. Good source of fibre, potassium, vitamin B6 & C.
Pumpkin – Butternut
Are pear-shaped, with pale orange-brown skin and brightly coloured orange flesh. They have a sweet, slightly nutty flavour and are particularly good pureed or made into soup
Storage: In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.
In Season: Available all year round.
Nutritional: Low fat, low sugar, salt free, good source of vitamin, contains vitamin C.
Pumpkin – Gold Nugget
Are a small variety, with bright orange skin and yellow flesh. Their flesh is not as highly flavoured as some other varieties, and they’re most commonly stuffed then baked.
Storage: In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.
In Season: Available all year round.
Nutritional: Low fat, low sugar, salt free, good source of vitamin, contains vitamin C.
Pumpkins – Grey
Also known as Jarrahdale pumpkins, grey pumpkins are quite large, with ribbed silver-grey skin. Inside, their flesh is orange and quite sweet. Grey pumpkins are good boiled, pureed, or used to make desserts.
Storage: In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.
In Season: Available all year round.
Nutritional: Low fat, low sugar, salt free, good source of vitamin, contains vitamin C.
Pumpkin – Jap
Have ribbed green skin covered with yellow flecks. Inside, their orange flesh is quite sweet and nutty flavour, and is good roasted, boiled, steamed or stir fried
Storage: In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.
In Season: Available all year round.
Nutritional: Low fat, low sugar, salt free, good source of vitamin, contains vitamin C.
Pumpkin – Gramma
Are a soft fleshed pumpkin, which only makes it suitable for Pie. Gramma pumpkins will disintegrate if boiled or baked.
Storage: In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.
In Season: Available all year round.
Nutritional: Low fat, low sugar, salt free, good source of vitamin, contains vitamin C.
Potato – Sweet Purple
Similar in texture and flavour with red sweet potato. Contains anti-cancer components including anthocyanin and antioxidants.
Storage: In a cool, dark, well-ventilated place, e.g. The potato box.
In Season: Available all year round.
Nutritional: Fat free, very low salt, good source of vitamin A and C, contains niacin.
Potato – Sweet Red
The sweet potato is a crop plant whose large, starchy, sweet tasting tuberous roots are an important root vegetable.
Storage: In a cool, dark, well-ventilated place, e.g. The potato box.
In Season: Available all year round.
Nutritional: Fat free, very low salt, good source of vitamin A and C, contains niacin
Potato – Sweet White
Has a sweet flesh with a drier texture than orange fleshed varieties and more crumbly when cooked, much like a white potato,
Storage: In a cool, dark, well-ventilated place, e.g. The potato box.
In Season: Available all year round.
Nutritional: Fat free, very low salt, good source of vitamin A and C, contains niacin.
Potato – Washed
Creamy-white skin, white flesh, excellent flavour and is best boiled.
Storage: Remove from plastic bags and store alone in a cool, dark, dry place away from onions. Do not refrigerate or store for longer than necessary or potatoes will turn green and go soft. In either case, discard.
In Season: Available all year round.
Nutritional: Fat free, low sugar, contains fibre, salt free, good source of vitamin C.
Radish – White
Is also known as Daikon. It has a sharp bite and very popular in Asian dishes. Great alternative to a potatoes or turnips.
Storage: Store in the fridge for up to two weeks.
In Season: Available all year round.
Nutritional: Low in saturated fat and very low in cholesterol. Good source of riboflavin, vitamin C, vitamin B6, calcium, magnesium, copper, folate and dietary fibre.
Radish
Radish’s delicate pink skin and pure white flesh can lift any salad or sandwich to gourmet heights. Their refreshing yet peppery flavour is a great complement to many different dishes. They can be used in salads, sandwiches and pickles.
Storage: Store in fridge for up to one week.
In Season: Available all year round.
Nutritional: Good source of riboflavin, calcium, magnesium, copper, manganese,
dietary fibre, folate and potassium. Low in saturated fat and very low in cholesterol
Shallots
Are great in salads, soups and stir fries. Often referred to as a spring onion. Similar taste to onions.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Low in Saturated Fat, and very low in Cholesterol. A good source of
Vitamin C, Magnesium, Phosphorus and Potassium, and a very good source of
Dietary Fibre, Vitamin K, Riboflavin, Folate and Manganese.
Spinach
Is one of the most nutritious vegetables you can eat. Suitable for salads, quiches, pies, dips and soups.
Storage: Store unwashed in fridge for up to one week.
In Season: Available all year round.
Nutritional: Rich in fibre, vitamins A, K C, folate, iron, calcium and potassium.
Squash
Is from the same family that includes pumpkin and zucchini. The skin and flesh are edible. Suitable for savoury dishes.
Storage: Store in the fridge for up to 5 days.
In Season: Available in Spring and Summer.
Nutritional: Excellent source of vitamin C and contains dietary fibre.
Swedes
Are a root vegetable with a natural sweetness that is enhanced by cooking. Swedes are great roasted, mashed or boiled.
Storage: Store in fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Low in saturated fat and cholesterol. High in dietary fibre, vitamin c, potassium, manganese, thiamine, vitamin B6, folate, calcium, magnesium & phosphorus.
Taro
Much like the potato, Taro may be prepared in a variety of ways including boiling, frying and baking. It has a sweet nutty flavour.
Storage: Store in a cool dry place.
In Season: Available all year round.
Nutritional: Low in saturated fat, cholesterol and sodium. Good source of dietary fibre, Vitamin E, vitamin B6 and manganese
Turnips
Are a white skinned vegetable that has purple/reddish skin close to the leaves. The Turnip develops a sweet flavour when roasted, they are quite peppery in flavour prior to roasting. Quite often used in soups/stews but can also be boiled and mashed, braised or sautéed.
Storage: Store in crisper for 7-10 days.
In Season: Available all year round.
Nutritional: Vitamin A, C, K and calcium
Zucchinis – White
Are pale green in colour, with flavour almost identical to green zucchinis. With a very thin skin, these zucchinis are very versatile. They can be used in soups, salads, rice dishes, pasta, stir-fries, muffins and cakes. They are best stuffed with rice and mince and pan fried.
Storage: Store in a plastic bag in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: Low in fat, low in sugar, salt free and a very good source of vitamin C.
Zucchinis – Yellow
Are yellow skinned, white fleshed zucchinis, with flavour almost identical to green zucchinis. With a very thin skin, these zucchinis are very versatile. They can be used in soups, salads, rice dishes, pasta and stir-fries
Storage: Store in a plastic bag in the fridge for up to 3 days.
In Season: Available all year round.
Nutritional: Low in fat, low in sugar, salt free and a very good source of vitamin C.
Zucchinis
Are a very versatile vegetable. They can be used in soups, salads, rice dishes, pasta, stir-fries, muffins and cakes.
Storage: Store in the fridge for up to 7 days.
In Season: Available all year round.
Nutritional: Low in fat, low in sugar, salt free and a very good source of vitamin C.