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Red Beetroot 101

Red Beetroot

The beetroot (Beta vulgaris) is a common root vegetable that that grows as a round bulb with a leafy top poking out above the soil. The beetroots stand out from other root vegetables due to their dark red colour.

In recent year the Beetroot has made a grand comeback and been crowned a ‘superfood’ due to its high levels of antioxidants, which give them their rich purple colour. Beetroots are also an excellent source of iron, fibre, vitamin A, C and a range of B vitamins.

Historically the humble beetroot was generally used for dyes and natural medicinal purposes to aid in lowering triglyceride levels in the blood and enhance sexual performance.

Today, beetroots are inexpensive and most often used for dips and salads. The root can also be made into beet juice, which is popular for detoxification juicing. Beets need to be washed and the greens removed prior to cooking; they don’t have to be peeled.


Red beets may be the most familiar variety, but beets come in a rainbow of colours. Yellow, white, and even candy-striped (with red and white concentric circles) beets are available in specialty markets. Sugar beets are used to make table sugar.






Health Benefits

The leaves and roots of beetroots are packed with nutrition including antioxidants that fight cell damage and reduce the risk of heart disease.  They’re one of the few vegetables that contain betalains, a powerful antioxidant that gives beets their vibrant colour.  Betalains reduce inflammation and may help protect against cancer and other diseases.

Beetroot bulbs have many helpful paint compounds that reduce inflammation and protect cells from damage. Some of the other health benefits of beetroot include↓

Storage & Cooking Tips

Flavour, Texture & Pairing

 Beetroot has a sweet, rich earthy flavour, with a firm texture, ideal for pairing with sweet, fresh flavours.  

Use beetroot to transform classic dishes like past or risotto into eye-catching but simple main course

Links to some fabulous recipes

Expand your tastebuds and head to or for amazing beetroot recipe ideas.

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Turnip 101


Turnips are one of the most underrated vegetables. A versatile and nutrient-dense root vegetable, the humble turnip can be incorporated to bolster many dishes and prepared in a variety of methods, mashed, fried, grilled etc. 


Turnips come in many shapes, colours, and sizes. In certain parts of the world, “turnips” are also referred to as rutabaga (swede), Jicama (yam bean/sweet turnip) or Daikon (Radish).

The common and widely available turnip in Australia is the Purple Top or Star Turnip.  Both are creamy white in colour with a lovely purple,  red or greenish upper part where the taproot has been exposed to sunlight. Like swedes, turnips are a root vegetable and a member of the mustard family (genus Brassicaceae).

Here are some of the varieties of turnips!

Health Benefits

Turnips are a cruciferous vegetable with multiple health benefits.

They boast an impressive nutritional profile, and their bioactive compounds, such as glucosinolates, may support blood sugar control, protect against harmful bacteria, and provide anticancer and anti-inflammatory effects.

Both the roots and greens can be eaten and are quite nutritious, making them a great addition to a healthy diet.

Storage & Cooking Tips

Recipe Cards

Links to some fabulous recipes

Expand your tastebuds and head to or for amazing Turnip recipe ideas.

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Silverbeet 101


Silverbeet also known as Swiss Chard, Seakale Beet and Rainbow Chard depending on the colour.   Silverbeet is a delicious powerhouse full of vitamins and minerals, such as iron and magnesium, but it is not just a healthy vegetable. It adds a pleasant crunch to pies, quiches, stews, curries, and pasta, as well as a welcome addition to salads.



As with some vegetables, Silverbeet comes in a variety of colours including Yellow, Red, White, and Purple, all the colours of Silverbeet.


The white variety of silverbeet is often mistakenly referred to as spinach, silverbeet is identifiable by its stems, stalks and the veins on its leaves.

Health Benefits

Silverbeet is a healthy source of iron, vitamins K, A and C and calcium. It is full of antioxidants and the vitamins within it help to prevent inflammation. Silverbeet contains potassium, which helps to maintain blood sugar levels plus a high fibre content which is helpful in reducing blood cholesterol. It is very beneficial for skin health due to the role that vitamins A and C play in the production of collagen. The presence of magnesium promotes hypertension and cardiovascular disease. It is also beneficial for anaemia, because of its iron content. Silverbeet also contains B complex vitamins, which can relieve fatigue and depression.

NB: Silverbeet contains oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones.

Storage & Cooking Tips

Pairing & Recipe Ideas

Links to some fabulous recipes

Expand your tastebuds and head to or for amazing Silverbeet recipe ideas.

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Cherry Varieties

Ruby Beauties!

Summer’s most delicious fruit… Cherries are available from November through February, but each variety is harvested at a different time. All varieties are delicious, whether they are rich and sweet, mild, tart, or sour.

Our orchards are home to more than 20 varieties. Check out just some of the most popular varieties here!


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 When it comes to healthy and tasty dinner ideas, stir-frying is a great way to keep things simple at home. Once you learn the basics, you can prepare an unlimited number of delicious dishes to make dinner exciting. 

Stir is up!

As the name suggests, stir-frying is a method of cooking meats and veggies in a frying pan or wok. Traditionally, stir-frying is an Asian-style technique; however, you don’t have to exclusively use Asian ingredients to prepare a great-tasting dinner. It’s a wonderfully flexible dish that can be made either from easy recipes or whatever you have in your refrigerator. 

Benefits to eating  stir fry’s 

(No additional fat or sweetener added)

  • The method of stir-frying ingredients at high temperature minimises cooking time,  and ingredients retain their nutrients, crunch and colour!
  • Stir fry sauces, marinades and flavourings largely consist of healthy ingredients including but not limited to Soy, Oyster, Fish source and ginger, lemongrass and various spice which are all healthy for your digestive system
  • Minimal oil is used resulting in lower fat content, yet still helps the body to absorb micronutrients such as lycopene and alpha- and beta-carotene.
  • People who eat stir-fry’s (high in vegetables) are more likely to meet recommended intakes for vitamins C, E and folic acid.
  • Stir-frying allows you to choose a broad range of ingredients (vegetables and meat) you can have a great mix of essential micronutrients. 
  • Stir-fry’s traditionally consist of non-starchy vegetables which are low in calorie contentment, high in fibre and contain essential vitamins and minerals
  • High vegetable consumption has also been associated with lower rates of pre-menopausal bone loss in women.

Basic steps to create your perfect sit-fry:

In addition to being a simple and easy-to-prepare meal, stir-fry can be cooked in a variety of ways. Here are some tips for making the perfect stir-fry:

1. Get the tools ready. Either a wok or any large shallow pan with a handle and a heat-resistant spatula for stirring.

Woks are traditionally Chinese frying pans that have sloped sides, which you can use to push ingredients from the hotter parts of the pan onto the sloped sides when they are ready.  

A wok is not essential to whipping up a tasty stir-fry. You can still create a delicious meal in a frying pan just be aware to cook your meat separately from the vegetables, and then combine just before adding the sauce. By doing so, you will prevent overcooked vegetables as well as unsafe meat temperatures. In addition, the flavour of the meat will not overwhelm the veggies.

2.  Prepare  sauces, marinades and select your oil (ensure the oil used has a high smoke point)

Nowadays, you can find premade sauces and marinades at any grocery store and some are excellent, though some may contain high levels of sugar and sodium. For example, many brands of soy sauce have around 1000 mg of sodium per tablespoon. A healthy diet should contain 1000-1500 mg of sodium per day and not exceed 2300 mg. Instead, try making your own combination using some of the following ingredients:

Tamarri, Rice wine vinegar, Coconut aminos, Oyster, Sauce, Vegetable or Chicken stock, Lime juice, Fresh ginger, Fresh lemon grass, Fresh herbs, Sesame oil, Peanut Oil

3. Ingredients are prepared and cut according to the cooking method:  protein, Vegetables, aromatics, herbs and spices

For stir-frying, choose tender, quick-frying meats, such as chicken breast, shrimp, boneless pork, or sirloin steak. Maintaining a tender and juicy dish is a key component of stir-frying. If you have difficulty cooking meats like chicken that are prone to drying out, try *velveting or soaking them in a marinating liquid for a few minutes.

*Velveting is a Chinese method of marinating that keeps delicate meat and seafood moist and tender during cooking. Simply coat strips of meat in a mixture of egg white, cornflour, sesame oil and tamari before frying (for a crispy texture) or poaching in simmering water (for a smooth velvet texture). The coating creates a protective barrier that seals in the moisture and also helps prevent the food from overcooking and becoming tough.

Happy cooking!

Try any combination of protein and vegetables with these stir-fry sauces.