Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They have been used throughout history in a medicinal context to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Leaves can be eaten raw, cooked or used to make tea.
The vibrant red colour of strawberries is due to large amounts of anthocyanidin, which also means they contain powerful antioxidants and are thought to protect against inflammation, cancer and heart disease.
Delicious red or green apples, locally sourced - available each
Eating apples can be eaten with the skin on – just wash thoroughly first.
Store them in a perforated bag in the fridge. For longer term storage you can wrap each one in newspaper and arrange in a single layer, folded side down, in a wooden box or wicker basket and keep them somewhere cool and dark. Check each one regularly to make sure they haven’t gone rotten – one rotten apple will spoil the whole lot.
Although it’s technically a fruit, the mild-flavoured avocado is also used as a vegetable.
Prepare them using a small, sharp knife. Run a blade all the way around the avocado, from top to bottom. Make sure you cut in till the blade meets the stone. Twist the two halves in opposite directions to separate them. To remove the stone, ease it out with a spoon or, using a firm, swift action, stick the length of a sharp knife into it and lever out. Avocado flesh discolours rapidly on exposure to the air: to prevent this, brush with lemon juice.
Avocados are best used raw, not cooked. Halve, stone and serve with olive oil and and balsamic vinegar or vinaigrette, or fill the hollow with prawn cocktail. Mash with tomatoes, garlic and chillies to make the classic Mexican dip, guacamole; or slice thinly with tomato and mozzarella drizzled with olive oil to make an Italian tricolore salad.
Price is per kg
All bananas are extremely nutritious; rich in potassium, riboflavin, niacin and fibre, and the rapid energy boost given by their high sugar levels means that they’re a great snack.
Store them In a fruit bowl. Putting bananas in the fridge will make the skins go black and everything else in the fridge smell of banana.
Mashed they can be used to make banana bread or served with single cream and sugar. Pureed for smoothies.
You could also bake them for 20 minutes in foil with the juice of half a lemon, a little butter, a couple of tablespoons of muscovado sugar and a splash of rum or cognac.
Barbecue them for 10 minutes (make a small slit in the skin first) then split open and served with cream.
Peeled, halved bananas brushed with lemon juice, sprinkled with sugar and grilled until soft go very well when served with gammon or fish.
Price is per 125g punnet.
Blueberries are a nutrient-packed berry that imparts lots of juice when cooked and ideal for cakes, cheesecake and sauces.