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Beetroot is low in fat, full of vitamins and minerals and packed with antioxidants. Can be eaten boiled, roasted or raw. In Eastern Europe, beet soup such as borscht is very popular. In Indian cuisines cooked and spiced beetroot is a common side dish.

The green leafy portion of the beet is also editable served boiled or steamed and a similar taste to spinach.

Our recipe tipAustralian burger with fried egg, beetroot and rocket



These beautiful orange coloured fruits are full of beta – carotene and fibre and Vitamin C when fresh. Can be used in a variety of ways, fresh -sliced and added to cereal or served in green salads and to give a Middle Eastern flavour to chicken or vegetable stews add dried, sliced apricots.

According to researchers, Apricots may help protect eyesight from aging-related damage as they are rich in the carotenoids and xanthophylls.

Our recipe tipSpiced Apricot Chutney



Carrots with their sweet flavour are all-rounders in every chef’s kitchen as they can be served raw or cooked, in sweet and savoury dishes. Young and thin carrots with their feathered greens still attached are especially sweet. While preparing try not to peel off too much of the skin, as most of the nutrients are stored there.

They are high in beta-carotene, which is important in maintaining healthy eyes.

Our recipe tip: Pho Ga



Cherries provide little nutrient content. Cherries are usually enjoyed fresh and raw while cooked cherries can be one of summer’s greatest treats. Their distinctive flavour makes them a good match with most meats. When buying, look for shiny skins and stems still attached with no brown spots.

The wood of some cherry species is used in the manufacture of furniture.

Our recipe tipWhite Chocolate and cherry cheesecake

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