Place the stock, milk and garlic in a large pot and bring to a boil over high heat.
Add in the broccoli, onion and potatoes. Bring to a simmer, place the lid on, and then turn the heat down to medium high and cook for 20 minutes or until the broccoli is soft.
Remove the pot from the stove. Puree using a stick blender or food processor, until smooth.
Add in the cheesea handful at a time, stirring after each addition until cheese is mostly melted. Season with salt and pepper.
To serve, ladle soup into bowls. Garnish with cream and top with extra grated cheese, if desired.
Looking for a warm healthy dessert? Baked pears are an easy treat that you can serve with yogurt, cream or ice cream. Top with your favourite nuts and get creative with your spices. Experiment today using this great recipe.
Preparation time : 45 minutes
Serves : 4
Ingredients :
60g (1/2 cup) raw macadamia nuts, coarsely chopped
Preheat the oven to 200C. Peel the pears, cut into quarters and remove the core. Transfer to a baking dish.
Combine the white sugar, brown sugar, water, ginger, cinnamon and cardamom in a saucepan, stir over low heat until the sugar has dissolved. Bring to the boil and cook for 3 minutes. Add the orange juice and bring to the boil. Pour over the pears.
Bake for 30 minutes or until the pears are tender, stir occasionally.
Serve warm or cold with the yoghurt. Sprinkle with the nuts.
Tip:If leaving pears whole for a stylish alternative, make sure that the pan is deep enough to cover the pears with juice whilst baking.
This classic one-pan dish is full of flavour, fresh veggies, and involves minimal clean up (winning!). You’ll immediately impress with this quick, tasty dish!
Add the basil, garlic, yeast, olive oil, pine nuts, and salt to a food processor. Pulse until smooth. Taste and season with more salt if needed.
Add a tablespoon or two of water to thin out the consistency if desired.
Keep leftovers stored in a jar or airtight container in the refrigerator for up to 1 week.
For the Gnocchi and Veggies:
Preheat your oven to 200°C. Lightly grease a large casserole dish.
Add the gnocchi, zucchini, tomatoes, onion, and pine nuts to the casserole dish. Drizzle the olive oil over the top and add ¼ cup of the pesto. Use a spoon to mix the veggies and gnocchi well in the oil and pesto. Spread the mixture evenly across the dish.
Place the baking dish in the middle of the oven. Bake for 20 minutes, until the tomatoes are bursting and the gnocchi exposed at the top is slightly crispy.
Stir in the remaining ¼ cup of pesto and serve, topped with fresh basil.
Capsicum, carrot and spring onion are the vegetable stars in this delicious Mongolian Beef! Served alongside steamed white rice, this dish is perfect for cool winter nights around the table with loved ones
1/3 cup spring onions, thickly sliced + extra to serve
Method :
Place the diced beef in a bowl, add cornflour and stir to coat.
In a medium bowl, combine the sauce ingredients, stirring until it is well combined. Set aside.
In a large pan, heat 1 tbsp olive oil with the butter over a medium-high heat. Add the carrot and capsicum, then sauté until the vegetables have softened slightly. Remove the vegetables from the pan and cover to keep warm.
Add the remaining 1 tbsp olive oil over a high heat. Once hot, add the diced beef and cook for around 2 mins per side.
Once done, add the vegetables back into the pan, along with the spring onion.
Pour in the sauce and stir to coat the meat and vegetables. Turn the heat down to medium-low and cook until the sauce has thickened – around 3-4 mins.
Serve the mongolian beef on a bed of steamed white rice and top with additional sliced spring onion.
These little parcels of joy will surprise and delight all who are lucky enough to try one! Meet our Pear & Raspberry Hand Pies, filled with fresh Pear and Raspberries from your local Fruit and Veg shop.
Add the raspberries, pear, sugar, and cornflour to a pot and stir.
Cook contents of pot over a medium heat until the mixture is bubbly. Mash the fruit a little with a fork, then set aside to cool.
Preheat oven to 180C and line a large tray with baking paper.
Cut the just thawed puff pastry sheet into 8 squares. Next, add a dollop of the raspberry and pear filling in the middle of each square and brush the edges of each square with some water.
Fold each square over to form a triangle and crimp the edges of the triangles slightly with a fork.
Combine the egg and 2 tbsp of water with a fork, then brush the tops of the hand pies using a pastry brush.
Transfer the hand pies to the lined tray and bake in the oven for 22-25 mins, or until they’re golden brown.
Once done, remove tray from the oven and allow the hand pies to cool slightly before transferring them to a wire rack. Once the hand pies have cooled to room temperature, sift over the icing sugar, then serve!
Roast your vegetables in the oven. Once cooked and soft, place the cooked vegetables in a bowl.
Season very generously with salt and pepper and ¼ cup vinegar (or enough to generously coat the veg). Let stand for 15 mins before adding ½ cup olive oil. Add more of each if needed, sticking with the correct proportions (2 parts oil to 1 part vinegar).
Add your chosen herbs and flavour enhancers.
If planning to eat within the week, place all ingredients into clean jars, removing air bubbles by stirring with a spoon. Top with more oil and vinegar so the veggies are completely submerged. Refrigerate.
If wanting to preserve for longer, simply remove any fresh ingredients (i.e. herbs and raw garlic). Note: Keep jars refrigerated at all times.
3pm is such an awkward time for food. You don’t want to eat too much because dinner isn’t that far away, but if you’re hungry, you’re hungry! We have the perfect snacks that will satisfy your afternoon cravings, but won’t spoil your dinner.
This Grilled Eggplant Sauce pairs perfectly with gnocchi. This dinner will warm you right up from the inside out as the weather starts to cool. Grab your blanket, put on your fluffiest socks, sit back and delve into this ultimate comfort dish!
Preheat the oven to 200°C. Place a large sheet of baking paper over a baking tray.
If frozen, slightly defrost your puff pastry sheet. Use a fork to liberally pierce the puff pastry.
Toss the apple slices in a large bowl with the lemon juice and brown sugar. Place the apple slices on the puff pastry however you prefer, but ensure the pieces are slightly overlapping.
Bake the tart in the oven for around 40 minutes, or until the edges of the apples and puff pastry are a dark golden brown.
Transfer the tart to a serving board or plate.
Note: Feel free to brush over your favourite jam or preserve on top of the cooked tart for an even sweeter treat.
Fruit Platters – a Delicious and Nutritious Option!
Do you want a healthy and nutritious option for your next event? Look no further than Zone Fresh’s delicious fruit platters. Our online supermarket offers a wide variety of fresh produce that’s perfect for every occasion, from corporate events to backyard barbecues.
Unlike traditional party food that’s often high in calories and low in nutrients, fruit offers a healthy alternative that’s both delicious and satisfying. At Zone Fresh, we pride ourselves on sourcing the freshest and highest quality fresh produce available. Our platters are no exception because they feature a colourful array of seasonal fruits that are both visually appealing and packed with nutrients. Our platters are a great way to add a healthy and delicious option to any event, without sacrificing taste or presentation.
Impress your guests with healthy options
Impress your guests with our meticulously crafted platters with the freshest and highest-quality fruit available. With a range of essential vitamins and minerals, our fruit platters help boost immunity, aid digestion and promote overall well-being.
Whether you’re hosting a business lunch or a family gathering, everyone will enjoy platters of fresh fruit, just brimming with local goodness. Platters are the perfect way to add a touch of elegance and sophistication to your occasion, without breaking the bank. Choose Zonefresh’s fresh platters for your next event and experience the benefits of a delicious and nutritious catering option.
Online fresh food mart
Our online fresh food mart is stocked with a range of fresh produce, making it easy for you to select the best platter for your event and budget. Why race to the store and fight for parking when you can enjoy our fresh produce delivered right to your door? Buying online is easy when you trust the source of your fresh produce!
Events catering
We understand that events catering can be stressful, which is why online ordering is such a huge benefit. Whether you’re looking for a small, seasonal fruit platter for an afternoon BBQ, large fruit and cheese platter for a corporate event or a gourmet antipasto platter for a birthday, Zone Fresh has the right platters for your needs.
Simply browse the selection on our Brisbane grocery store and online supermarket, place your order and you’re done! We’ll take care of the rest, delivering your platter directly to your event location, ready to be enjoyed by your guests.
Corporate events
Weddings
Baby showers
Backyard barbecues
Bridal showers
Brunch parties
Sports events
Family gatherings
Charity events
School events
Picnics
Birthday parties
Graduation parties
Holiday excursions
Bridal expos
Art exhibitions
Trade shows
Fitness events
Fundraisers
Cocktail parties
Fresh produce from local growers
In addition to being a healthy and nutritious option, our fruit platters are also a great way to support local growers and businesses. At Zone Fresh, we are passionate about supporting local producers and sourcing the freshest produce available. By choosing our fresh produce, you can feel good knowing that you’re supporting local businesses and enjoying the best produce available.
Order Today!
So next time you’re in need of event catering, consider a healthy and delicious option with Zone Fresh’s fruit platters. Our online supermarket makes it easy to order and enjoy fresh produce at any time of the year. From small family gatherings to large corporate events, we have the perfect platter for every occasion.
Our new Pumpkin Mac and Cheese is a healthier take on the classic. Bye bye cream… hello creamy pumpkin! It’s deliciously creamy and cheesy, AND it only has 8 ingredients! Easy – tick! Healthy – tick! Delicious – tick!
Preparation time : 15 minutes
Serves : 4
Ingredients :
2 cups pureed pumpkin
2 tsp garlic, minced
½ tsp salt, plus more to taste
¼ tsp pepper, to taste
2 tbsp butter spread
1 cup milk
1 cup grated cheese
1 packet of pasta
Method :
1. Cook pasta according to package directions.
2. Add pureed pumpkin, garlic, salt, pepper and milk to a medium pot and bring to the boil.
3. Lower the heat. Stir in the butter spread and grated cheddar until they have melted completely.
4. Stir through cooked pasta and divide between serving bowls.
Note: The sauce thickens as it cools so if you prefer a thicker sauce, this recipe is best consumed the next day.
To make pumpkin puree, simply peel and dice a butternut or kent pumpkin. Place diced pumpkin into a large pot, cover with water and bring to a boil. Continue to cook on a low boil, until the pumpkin is tender. Drain, then place the steamed pumpkin in a blender, and blend until smooth. If it’s struggling to blend, add a dash of water.
Trust us when we say our new Pumpkin Pancakes are mouthwateringly good! They’re so delicious that we think they’ll appear frequently on your breakfast menu!
1 cup plain white flour (or you could use wholemeal)
1 tbsp baking powder
½ tsp cinnamon
¼ tsp nutmeg
¼ tsp salt
1 cup milk of choice
⅓ cup pumpkin purée (see notes on how to prepare this)
1 egg
2 tbsp maple syrup + additional to serve
½ tsp vanilla extract
2 tbsp coconut oil, melted
Cream or yoghurt, to serve
Pumpkin seeds, to serve
Method :
In a medium mixing bowl, combine the flour, baking powder, cinnamon, nutmeg and salt.
In another bowl, combine the milk, pumpkin purée, egg, maple syrup, vanilla extract and melted coconut oil. Then pour the wet ingredients into the dry ingredients, stirring until all big lumps are gone.
Heat a non-stick pan over a medium-low heat with a light spray of cooking oil. Once the pan is hot, scoop 1/3 cup of the pancake batter into the pan. Cook the pancake for 2-3 mins, or until small bubbles start to form on the surface. Once ready, flip the pancake and cook on the opposite side for 2 mins, or until the pancake is a light golden brown.
Repeat step 3 with the remaining pancake batter, adding more spray oil to the pan, if needed. Note: You may need to turn the heat down on the stove slightly as you move further into the cooking process to avoid burning any pancakes.
To serve, stack the pancakes on two (or three) plates and top with a dollop of cream or yoghurt. Drizzle over some maple syrup and sprinkle over some pumpkin seeds.
Note:To make pumpkin puree, simply peel and dice a butternut or kent pumpkin. Place diced pumpkin into a large pot, cover with water and bring to a boil. Continue to cook on a low boil, until the pumpkin is tender. Drain, then place the steamed pumpkin in a blender, and blend until smooth. If it’s struggling to blend, add a dash of water.
Garlicky Cauliflower Steaks… oh yes, they’re scrumptious beauties! This is the simple side dish you’ve been looking for and it definitely won’t disappoint.
Preheat oven to 200C, and line a large baking tray with baking paper.
In a small bowl, combine the olive oil, garlic, and dried herbs.
Place the cauliflower slices in a single layer onto the lined tray, then brush each slice with the olive oil mixture on both sides. Season with salt and pepper, to taste.
Place tray in the oven and bake until the cauliflower steaks are golden brown, around 20-25 mins, flipping them at the halfway mark.
Serve immediately while the cauliflower steaks are still warm, sprinkled with grated Parmesan. Enjoy!
Dinner in a flash ⚡️ Our vegan greens tray bake is packed-full of green goodness, and packs a punch with fresh chilli and zesty lime. Serve alongside rice or noodles for an easy dinner, ready in 20ish!
Place the broccolini in a large bowl and cover with boiling water. Allow to sit for 2 mins, then drain well.
Place the broccolini into a large roasting pan along with the sliced zucchini, half the chopped chillies, ginger, turmeric, garlic, salt and pepper, and coconut milk. Mix well.
Bake in the oven for around 25 mins.
Remove from the oven, scatter over the cashews, then return pan to the oven for another 5 mins, or until the cashew nuts are lightly toasted and the vegetables are cooked through.
Taste and season with lime juice and additional salt and pepper if required.
To serve, top with the chopped spring onions and the remaining chillies. Serve alongside freshly cooked rice or noodles if desired.
Baking doesn’t get much better than this! Mushroom and Leek are front and centre on our new tart and believe us when we say that this one won’t last long once it’s out of the oven.
2 leeks, halved lengthwise and sliced into thin half-moons
400g button mushrooms, sliced into 1-inch pieces
Salt & pepper, to taste
90g cheese of your choice, grated
Method :
Preheat oven to 210°C, and line a tray with baking paper.
Place the puff pastry sheet onto the lined tray. Using a knife, very lightly score the pastry, leaving a 1cm border around the outer edge.
Melt the butter in a large pan over a medium heat. When bubbling, cook the garlic and thyme for 1 min before adding the leeks. Cook until the leeks begin to soften.
Add the mushrooms to the pan and cook until they’re soft. Once done, carefully drain the mushroom mixture in a strainer.
Spoon the mushroom mixture onto the pastry, within the border. Season with salt and pepper.
Bake the tart in the oven for 15 mins. Next, remove the tart from the oven and sprinkle over the cheese of your choice. Place tart back in the oven for around 5 mins, or until the cheese has melted and the pastry is golden brown.
Once finished, remove the tart from the oven and allow to cool for 5 mins before slicing. Enjoy while it is still warm!
Cauliflower is the star of the show in our NEW Cauliflower Fried Rice! Packed full of delicious veg like carrot and capsicum, this 15 minute dish is an easy dinner option for when you’re tight on time!
Shred cauliflower using a grater or by pulsing some roughly cut pieces in a food processor. Note: the shredded cauliflower should resemble reasonably small grains of rice.
Heat 1 tbs sesame oil in a large pan over a low-medium heat. Add the chopped carrot and garlic and cook until fragrant, 3-5 mins.
Then add the cauliflower, peas, and remaining 1 tbs sesame oil to the pan. Cook, stirring constantly, to cook the cauliflower until it is a soft texture (but not mushy).
Make a well in the middle of the fried rice, turn the stove heat to its lowest setting, then add the beaten eggs. Stir gently and frequently, until the eggs are cooked.
Stir in the soy sauce and spring onions, then you’re ready to serve!
Consider hump day sorted with this easy Brussels Sprouts & Blue Cheese Pizza ? Sprouts and Blue Cheese truly is a winning combo. We may be biased but you have to try this!
Heat oven to 220C fan forced and line a baking tray/s with baking paper.
Place the pizza bases onto the lined tray/s.
Mix the oil and garlic with salt and pepper, then toss through the sprouts until well coated.
Spread 2 tbsp of mascarpone over the pizza base, leaving a 1cm border, then scatter over the sprouts. Dot with the blue cheese and the remaining mascarpone, then season with black pepper.
Bake in the oven for 10-12 mins or until the edges are golden and crisp.
“This quick and easy pork recipe is perfect for a mid-week dinner! The fresh KANZI® apple and cabbage slaw is made with Greek yoghurt, making this a healthier version of classic coleslaw.” – Marie Duong, Eats with Marie
In a large bowl, toss together the kaleslaw mix and spring onions. Set aside.
In a separate small bowl or measuring jug, whisk together the lemon juice, apple cider vinegar, yoghurt, mayonnaise and honey. Season with salt and pepper, to taste. Set aside until ready to serve.
Heat olive oil in a frying pan over medium to high heat. Once the oil is hot, add the pork mince, pressing it down into a big thin layer so that it browns evenly on one side. Cook for 2 minutes, or until mostly browned.
Use a wooden spoon or spatula to break the pork up into small pieces then add the Worcestershire sauce, onion powder, paprika and cumin. Season with salt & pepper, to taste then continue to cook until golden brown on all sides, about 3 minutes (little crispy bits are great! Just make sure there is no pink).
To serve, add KANZI® apple and yoghurt dressing to slaw mixture. Toss well to combine then spoon onto tortillas along with the pork. Sprinkle with coriander and sliced green chillies. Serve immediately.
NOTES:
The flesh of a KANZI® is naturally slow to oxidise and stays white for longer than other apple varieties, making them the perfect choice of apple to slice up for salads.
Kaleslaw can be found in the packaged salad section of most major supermarkets, however, any slaw mix or a blend of shredded red and green cabbage may be used.
Wouldn’t mum love some Crunchy Cinnamon French Toast ?
Start mum’s day right with a lovely breakfast ! This breakfast finger food is just divine.
It’s seriously simple, delicious and an easy-make. With the best of the Fresh Bananas, Berries and wholesome cinnamon, our French Toast will have make mum very happy.
Want some extra fun information, this recipe can be made dairy-free according to mum’s preference !
Overnight oats are a delicious (and easy!) breakfast option that is prepared the night before. They’re healthy, loaded with fibre, and will keep you full until lunch. Our recipe below is pretty scrumptious but feel free to top them with your favourite fruits, nuts and seeds!
Combine oats, almond milk, chia seeds and cinnamon in a bowl. Divide the oat mixture into two jars (or bowls). Cover jars and place in the fridge overnight or for at least 6 hours.
To serve, stir the oat mixture and top with yoghurt, banana, figs and pomegranate arils. Sprinkle the pumpkin seeds on top and drizzle over the honey or maple syrup.
Nothing soothes the soul more than a nice warm bowl of soup on a cold night. This 20 Minute Spanish Tomato Soup is the ultimate quick and easy dinner! With capsicum, onion and chorizo all in the mix, it’s packed full with flavour!
These healthy rice paper rolls can be made with the kids. Let them enjoy the process of choosing their favourite ingredients and rolling up the rice paper! The perfect way to encourage fussy eaters.
Chicken preparation –Slice chicken tenderloins lengthwise into 3 strips about 10cm long. Coat with corn flour, dip in beaten egg and coat with gluten free breadcrumbs. Heat a little oil in a shallow frying pan and lightly fry until cooked.
Noodle preparation –Place the vermicelli noodles in a heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften then drain.
Rice paper roll preparation –Soak 1 rice paper sheet in warm water for 10 seconds. Drain on paper towel and transfer to a clean work surface. Place chilli and coriander leaves in the centre of the rice paper roll and top with 2-3 Aussie mandarin segments. Top with a chicken tenderloin, a slice of avocado, spring onion and vermicelli noodles. Fold in ends and roll up firmly to enclose filling.
Sauce –In a saucepan place Aussie mandarin segments, juice, caster sugar and chilli. Bring to boil and simmer on a medium heat until sauce thickens. Strain the sauce through a sieve and pour into a dipping sauce dish add ginger and chilli and finish with a sprinkle of sesame seeds.
Plating –Serve with Aussie mandarin ginger dipping sauce
5cm piece of ginger, peeled and cut into matchsticks
3 cloves garlic, sliced
1 tsp sesame oil
100g baby corn, sliced
1 bunch broccolini, trimmed and cut lengthways
½ bunch choy sum, chopped, stems and leaves separated
4 shiitake mushrooms, sliced
450g hokkien noodles, soaked in cold water
¼ cup soy sauce
¼ cup oyster sauce
Method :
Heat peanut oil in a wok or large frying pan over high heat. Add ginger and garlic and cook for 1-2 minutes until fragrant.
Add pork to the wok and continue to cook over high heat until cooked through. Add mushrooms and cook, stirring until the mushrooms soften.
Remove the mixture from the wok and set aside.
Place sesame oil in the wok followed by baby corn, broccolini, choy sum stems and shitake mushrooms. Cook over high heat for 2-3 minutes or until the vegetables start to soften.
Strain Hokkien noodles then add the noodles to the wok. Toss to combine.
Return the pork and mushroom mixture to the wok with soy sauce and oyster sauce. Toss to combine.
520g pack pre made Coleslaw and crunchy noodle kit, salad and noodles only
1 long red chilli, seeded, sliced (optional)
1 cup coriander sprigs
50g cashews, toasted, chopped
Method :
1. Place the sweet chilli sauce, soy sauce and lime juice in a screw-top jar and shake to combine. Season. 2. Place the salad mix and noodles from the coleslaw kit in a bowl and toss to combine. 3. Add apple, chilli, if using, coriander, half the cashews and half the lime juice mixture to the coleslaw mixture and toss to combine. Transfer to a serving platter. Arrange the chicken on top and drizzle with the remaining lime juice mixture. Sprinkle with the remaining cashews to serve.
The most classic Aussie biscuit is undoubtedly the ANZAC biscuit. Whether you like them chewy or crunchy, these are a delightful treat to get the family involved in baking! These biscuits star rolled oats and coconut for a delicious snack!
Line 2 baking trays with baking paper or reusable baking mat
Mix flour, sugar, coconut and rolled oats in a large bowl.
In a saucepan over medium heat, melt butter and golden syrup together. Once the butter has melted, add baking soda and stir – note that this will fizz up. Remove from heat.
Pour the wet mixture into the flour mixture, and mix to combine.
Scoop out a spoonful of the mixture and roll into balls, then flatten. Place them on baking trays, at least 2cm away from each other.
Bake for until golden brown, 15 minutes for crispy biscuits, or 12 for chewey!
Remove from oven and allow to stand for 5 minutes before transferring to a wire rack to cool.
“KANZI® apples are firm and juicy making them perfect for baking! TheHasselbacktechnique lets the delicious spices infuse through the apple.” – Marie Duong, Eats with Marie
Place the KANZI® apple halves flat side down and cut a slit every 2-3 mm, making sure you don’t slice all the way through the apple. Repeat to the rest of your apple half. Place KANZI® apples flat side down into a baking dish.
In a small bowl mix together melted butter, cinnamon, nutmeg, brown sugar and salt. Use a pastry brush to coat the KANZI® (underneath and on top) with 3⁄4 of the cinnamon mixture.
Cover the dish with tin foil and cook for 20 – 25 minutes or until the apples are tender.
Meanwhile, make the whipped cream – in a large mixing bowl or bowl of a stand mixer, add cream, sugar and vanilla extract. Beat until medium peaks form then set aside in the fridge.
Whipped Cream (makes more than you need):
300ml thickened cream
2 tbsp sugar
1 tsp pure vanilla extract
Make the oat crumb – in a medium bowl, combine the oats, flour, and sugar. Add the cold chopped butter and rub with your fingertips until it looks like chunky sand.
Oat Crumble Topping:
1/3 cup rolled oats
1 1⁄2 tbsp plain flour
1 tbsp brown sugar
2 tablespoons cold unsalted butter, chopped
Remove KANZI® apples from the oven and brush with remaining cinnamon mixture (try to get it in between the slits!)
Sprinkle the oat topping over the apples and place back in the oven for 10-15 minutes or until golden brown. Serve with fresh whipped cream.
NOTES:
Tip! Lay two bamboo chopsticks on your chopping board with the KANZI® apple (flat-side down) in between. This will help when cutting the slits as you’ll hit the chopstick before cutting all the way through.
Zone Fresh Gourmet Market online fruit and vegetable store specialising in everything fresh, healthy and good for you! One of our standout selections is our range of wonderful fresh fruits and vegetables ready for delivery in Brisbane . Some people, however, find it difficult to incorporate fruits and vegetables into their diets.
There are many reasons why you might not eat enough fruits and veggies, including personal taste, lack of access to fresh produce, cultural or familial dietary habits, and perceived cost or inconvenience. Despite these challenges, it’s important to note there are numerous health benefits from including fresh fruit and veggies as part of a balanced diet.
Health benefits of eating fresh market food
Fresh market food, particularly fruits and vegetables, are essential components of a healthy diet. These nutrient-dense foods provide a wide range of health benefits that can help prevent chronic diseases and maintain your overall well-being. Whether purchased from a local fruit and vegetable store or via Zone Fresh’s convenient fruit and vegetable delivery service in Brisbane, incorporating these foods into your diet can lead to much better health outcomes.
Lots of nutrients!
One of the most significant benefits of eating fresh fruits and vegetables is their high nutrient content. Fruits and vegetables are loaded with vitamins, minerals, fibre and antioxidants, which can help support a healthy immune system and reduce the risk of chronic diseases such as cancer, heart disease and diabetes. For example, leafy greens such as spinach and kale are excellent sources of vitamin K, which is essential for blood clotting and bone health. Additionally, vitamin C, found in citrus fruits and berries, is crucial for collagen production, wound healing and immune function.
Manage your weight
Eating a diet rich in fruits and vegetables can also help manage weight and reduce the risk of obesity. These foods are low in calories and high in fibre, which can help promote feelings of fullness and prevent overeating. A diet high in fruits and vegetables has also been shown to reduce the risk of heart disease and stroke, two of the leading causes of death worldwide.
Optimise gut health
Eating fresh market food can help improve the health of your digestive system. That’s because fruits and vegetables are a source of prebiotic fibre, which feeds the beneficial bacteria in your gut and promotes a healthy microbiome. This can lead to improved digestion, reduced inflammation and better mental health outcomes.
Home delivery!
Despite the numerous health benefits of consuming fresh fruits and veggies, many individuals still struggle to incorporate them into their daily diets. Fortunately, help is at hand because at Zone Fresh Markets, our fruit and vegetable delivery service makes it easy to access fresh produce regularly. This service delivers a range of fresh produce directly to your door, making it a convenient and time-saving option for people with busy schedules.
Tips for making fresh fruits and vegetables more appealing
There are many ways you can include fresh fruits and vegetables into your diet. For example, try adding fresh berries to oatmeal or yoghurt in the morning, packing raw vegetables as a snack or adding a variety of fruits and vegetables into meals throughout the day.
Here are a few more tips on adding fresh fruit and veggies to your diet.
1. Experiment with different cooking methods
One way to make fresh market food more appealing is to experiment with different cooking methods. Steaming, roasting, grilling, barbequing and sautéing are all great ways to add flavour and texture to these foods. For example, try roasting brussels sprouts with garlic and olive oil or grilling zucchini and eggplant with balsamic vinegar. These cooking methods can transform bland vegetables into delicious dishes.
2. Add fresh fruits and vegetables to your favourite recipes
Another way to make fresh fruits and vegetables more appealing is to add them to your favourite recipes. For example, add chopped carrots, celery and onions to your homemade chilli or spaghetti sauce. You can also add fresh berries or sliced apples to your morning oatmeal or yoghurt. By adding fresh fruits and veggies to your favourite dishes, you’ll be increasing the nutrient content and enhancing the flavour of the dish.
3. Choose seasonal fruits and vegetables
Choosing seasonal fruits and vegetables is another way to make them more appealing. That’s because seasonal produce is often tastier and more nutritious, making it a great option for including in your meals. Visit Zone Fresh Markets – your local fruit and vegetable store to see what’s in season and experiment with different recipes using the freshest seasonal ingredients.
4. Mix it up and try new taste sensations
Eating the same fruits and vegetables can get boring over time. So mix your fresh market food up by trying new fruits and vegetables you’ve never had before or trying them in different forms. For example, try different types of pumpkin, such as Kent, Queensland Blue or Jarrahdale. Maybe try different varieties of apples or pears. You can also mix it up by eating fresh fruits and vegetables in different ways. Try eating them raw, cooked or in a smoothie.
5. Get creative with your presentation
Presentation is key when it comes to making fresh fruits and veggies more appealing. Cut them into fun shapes, make a fruit and vegetable platter or arrange them in a colourful salad. Getting creative with presenting your fruits and vegetables makes them more visually appealing and enjoyable to eat.
6. Add Zone Fresh Market produce to your daily snacks
Snacking on fresh fruits and vegetables from the Zone Fresh Markets is an excellent way to increase your intake and make them more appealing. Cut up vegetables like carrots, cucumbers and bell peppers and pair them with hummus or tzatziki. You can also slice up fresh fruit and eat it with a dollop of yoghurt, peanut butter or Nutella. These healthy snack options are an excellent way to get more fruits and vegetables into your diet.
Enjoy a regular fruit and vegetable delivery in Brisbane
Fresh fruits and veggies are an essential part of a healthy and balanced diet and incorporating them into your meals doesn’t have to be boring or difficult. It becomes even easier when you enjoy the convenience of a regular Zone Fresh fruit and vegetable delivery in Brisbane.
So experiment with different cooking methods, add them to your favourite recipes, choose seasonal produce, mix things up, get creative with your presentation and add them to your snacks. You can make seasonal fruits and vegetables more appealing and enjoyable, every day!
For a wide selection of fresh fruits and vegetables, be sure to visit our online fruit and vegetable store at Zone Fresh Markets.
Take a break from chocolate this holiday and enjoy a healthier version of apple pie. This festive dessert features seasonal apples simmered with sugar and cinnamon and topped with whole wheat pastry crumbs and vanilla yoghurt.
A pair of pastry bunny ears make this extra special for the little ones!
4 medium apples, peeled, cored and cut into 1 inch pieces
1 tablespoon plain flour
1/3 cup organic cane sugar
1 teaspoon ground cinnamon
Pinch of salt
1 tablespoon olive oil
1/3 cup filtered water
WHOLE WHEAT PASTRY
¾ cup whole wheat flour
½ cup plain flour
¼ teaspoon salt
¼ cup olive oil
3 tablespoons water
TOPPING
Plain or vanilla yoghurt (or whipped cream)
Method :
For the Pastry
Preheat oven to 230C. In a large bowl, sift together the flours and salt. Stir in the olive oil and water and work the dough into a ball.
On a lightly floured surface, roll the dough to ¼ inch thick and place on a parchment lined baking tray. Cut out 8 small bunny ear shapes and place on the baking tray to beside of the rest of the pastry.
Bake for 10-12 minutes, or until golden brown. Remove from oven and let cool completely. Break the cooled pastry (except the ears) into small pieces. Set aside.
For the Apple Filling
To a large bowl, add the diced apples, flour, sugar, salt and cinnamon. Stir until the apples are evenly coated.
Heat the olive oil in a large skillet over medium. Add the apple mixture and cook for 5 minutes, or until the sugar has started to melt. Add the water and cover the pan for 5 minutes to allow the apples to soften, stirring occasionally.
Remove from heat and allow to cool slightly.
To serve
Add the warm apple mixture to the bottom of 4 heat proof cups.
Top with pastry pieces, yoghurt and bunny ears. Enjoy!
Notes | because the pastry is going to be broken into pieces, there is no need to roll it perfectly.
Grease the inside of a standard sized slice pan, then line with baking paper allowing the sides to overhang slightly.
Combine the coconut flakes, dried cranberries, flaked almonds and pistachio kernels in a large bowl.
Place chocolate, coconut oil and salt in a heatproof bowl over a saucepan of simmering water. Stir until melted and smooth. Alternatively, you can gently melt the mixture in the microwave in short intervals.
Add the melted chocolate mixture to the dry ingredients. Stir well to combine.
Spoon the mixture into the prepared pan, sprinkling the extra coconut flakes and chocolate eggs on top. Place in the fridge for 3 – 4 hours or until set.
Remove from the fridge and let sit at room temperature for 5 minutes to soften slightly.
Use a sharp knife to cut the rocky road into pieces. Enjoy!
Want to get your kids involved in the kitchen more? How about this classic Japanese breakfast dish of Okonomiyaki? Make funny patterns and faces on top for a fun taste on the morning meal.
In a pan, cook the rashers of bacon on a medium heat
Grate the carrot and cabbage and chop the spring onion as well as the cooked bacon.
In a large bowl, add flour and baking powder. Mix well. Continue adding eggs and water until mixture is a smooth paste
Add the carrot, cabbage, spring onion and bacon to the pancake batter. Mix well
Heat a saucepan over medium heat with a small amount of olive oil. In a round shape, add pancake mixture to the pan – cook 3-4 pancakes at a time. Allow to cook until brown flipping halfway through
While each pancake is cooking, make the okonomiyaki sauce, whisking the worcestichire sauce, soy sauce and tomato sauce together.
To serve, brush each pancake with the okonomiyaki sauce and then decorate with mayonnaise, sesame seeds or roasted seaweed as you prefer.
A spectacular way to start the week is crepes topped with an papaya and passionfruit glaze, cream fraiche flavoured with vanilla, and crunchy hazelnuts.
Mix flour with a little salt in a big bowl to make the crepes. Create a well in the centre, add the eggs and vanilla extract, then gently whisk in the milk until smooth. The mixture should have the consistency of very runny cream (add more milk if necessary).You might also whiz in a food processor. If so, fill the jug with batter, cover it, and let it sit at room temperature for 20 minutes.
To make passionfruit glaze, add the pulp of 4 passionfruit and 1/2 cup of sugar to a small pot. Place on a stove at medium heat and combine all ingredients, stirring slowly. Bring the mixture to boil, then turn down the heat so the mixture is bubbling slightly and continue to stir. The mixture is ready when a spoon is pulled out of the mixture and doesn’t slide off the back.
Cut 1 papaya as desired (we prefer in long slices) and set aside
Grease a 16 cm crepe pan with a little melted butter and heat over medium heat. Pour just enough batter into the pan to cover the bottom, then swirl it to coat it completely. Cook for one minute, then turn over and cook for an additional 30 seconds, or until golden. Make 12 crepes by repeating with the remaining batter and butter.
Plate up by adding a small amount of creme fraiche and passionfruit glaze into the middle of the folded crepes and arrange papaya on top of the folded crepes as shown.
Drizzle more passionfruit glaze atop all of the crepes and scatter hazelnuts around the plate and serve!
Level up your cheese and biccy game with our NEW Beetroot Relish! Made using earthy Beetroot from your local Fruit and Veg shop, this relish is super tasty and is a great way to use up Beetroot that has been sitting in your fridge for a bit longer than planned.
Firstly, toast mustard seeds in a saucepan over a medium heat for 1 min or until fragrant. Next, add the oil and onion. Cook, stirring, for 1-2 mins or until the onion has softened.
Add the remaining ingredients, stirring to combine. Bring mixture to a simmer, reduce heat to low and cook, stirring occasionally, for 30-40 mins, until the relish has reduced and thickened.
Once done, set aside to cool, then store in an airtight container in the fridge.
This salad is definitely no regular salad. Full of sweet flavours and crunchy textures this will be a hit with the whole family.
We recommend you serve this chilled, as it is a refreshing style salad perfect to serve when the weather is heating up a little. Enjoy as a quick and easy weeknight meal alongside your protein of choice or dish it up the next time you are entertaining. We guarantee it will be a crowd favourite, full of classic Aussie flavours. To take it to the next level, just before serving toss through some crunchy toasted macadamia nuts… YUM!
Combine all the salad ingredients in to a salad bowl and gently toss together.
Cover and refrigerate until chilled.
Serve cold with your preferred choice of protein. Pairs well with both chicken and lamb.
Serving suggestion:Serve on top of a handful of spinach, sprinkle with toasted macademia alongside lime marinated grilled chicken or barbequed lamb cutlets.
