A baked potato, or jacket potato, is a potato that has been baked for eating. When well cooked, a baked potato has a fluffy interior and a crisp skin. It may be served with fillings such as butter, cheese and baked beans, or chickpea curry.

Potatoes can be baked in a conventional gas or electric oven, a microwave oven, on a barbecue grill, or on /in an open fire.




The only globally mass-produced yellow banana variety today – the one that you likely picture when you hear the word “banana” – is called the Cavendish. Cavendish bananas have a thick signature-yellow peel when ripe, encasing their soft, cream-colored, semi-starchy flesh. Their flavour can vary, as they become sweeter as they ripen. Hence, some people wait to eat them until after their yellow peel becomes flecked with brown. The banana plant itself isn’t a tree, but rather the largest herb in the world. Bananas grow in hanging clusters, called bunches, from these tall plants that can reach over 20 feet tall.

Today, the banana is considered the fourth most valuable food crop on the planet behind wheat, rice, and milk, and is often hailed as the perfect food because it is one of the world's most accessible, nutritious, convenient, affordable crops grown year-round.

Bananas are well known for their potassium content, but they also offer a healthy boost of vitamin B, vitamin C, fibre, and magnesium. They contain three natural sources of sugar – sucrose, fructose, and glucose – and are denser in calories than most other fruits, making them an extremely efficient and sustainable source of energy.

Bananas are most commonly eaten fresh, though they can also be dried or cooked. Simply peel and enjoy, or use fresh in smoothies and on top of cereal or granola. They can be baked in muffins and banana bread, or used to make ice cream and puddings. They pair well with berries and other tropical fruits like pineapple, guava and mango, as well as flavors of cinnamon, nutmeg, lemon, caramel, chocolate, and vanilla. As tropical fruits, bananas don't care for the cold of a refrigerator, so store them at room temperature where they'll continue to ripen gradually.



Broccoli grows like a tree with a thick, edible trunk that sprouts leaves, or branches and clusters of small, tight flower heads that turn bright green when cooked. 

Broccoli is a valuable source of carotenoids that have antioxidant properties said to be capable of preventing and reducing risks of cancer and cardiovascular diseases.

Broccoli can be eaten fresh or cooked and is mild enough to be paired with numerous flavours and textures. Saute carrots, onions and celery in a pot, add chopped broccoli, cauliflower, brussels sprouts and vegetable stock then cook until softened and puree into soup. Add chopped broccoli florets to egg custard, pour into par-baked tart shell and bake until set. Toss fresh broccoli with grated carrots and a mayo-based dressing for a cold salad. Cook chopped broccoli with cream, then puree and strain into a sauce.

Although often thought of as a vegetable, butternut squash is technically a fruit.

It has many culinary uses and makes a great addition to both sweet and savory recipes.

Butternut squash is not only tasty but also packs a punch of vitamins, minerals, fibre, and antioxidants.


(per 500g)

The carrot  is one of the most versatile root vegetables. Its sweet flavour means it can be used raw or cooked, in sweet or savoury dishes.

Up to the Middle Ages, all carrots were purple – the orange variety was first developed in 16th-century Holland by patriotic growers who bred it in tribute to the king, William I of Orange.

There may be some truth in the old wive's tale about carrots helping you see in the dark  -  they're very high in beta-carotene, which is an important nutrient for maintaining healthy eyes.




Cauliflower is made up of tightly bound clusters of florets that form a dense head, similar to that of broccoli. Resembling a classic tree in shape the clusters sprout from stems which are attached to a singular central white trunk. The stems and trunk are firm and tender and the florets have a dense yet soft and crumbly texture. Its flavour is mild with subtle cruciferous and nutty sweet nuances, a taste which is amplified when roasted.

The entire cauliflower, its leaves, trunk, stems and florets are all edible.

Cauliflower can be eaten raw or prepared in several ways including, steamed, roasted, fried and pickled. To prevent cauliflower from turning brown before cooking, soak the cauliflower in milk and water with a dose of lemon juice. Cauliflower’s relatively mild flavor pairs well with strong spices such as cardamom, cumin, curry, saffron, garlic, onion, ginger, sea salt and pepper. Once boiled or steamed, it can be pureed in to a velvety texture appropriate for soups, side dishes and incorporated into sauces. Use within a few days of purchase for optimal freshness, texture and flavour.


(per 400g)

Courgette (or zucchini) is a small squash. It can be yellow, green or light green, and generally has a similar shape to a ridged cucumber. 

Courgettes are a low caloric food and are nearly 94% water. Additionally they offer some vitamin A, vitamin C, calcium and iron.

Courgettes are mild in flavour, extremely versatile and can be prepared in sweet or savory recipes. Grate courgette and add to muffins or bread batter, or use to make vegetable pancakes and fritters. Thinly sliced courgette works well in salads or as part of a fresh (raw) appetiser such as vegetarian carpaccio. When sliced thinly lengthwise cougette can be an excellent substitute for conventional noodles in pasta preparations. Sliced courgette can be grilled, steamed, sautéed or battered and fried.


Golden Delicious apples are pale green to golden yellow in colour. Golden Delicious apples are firm, crisp, and white-fleshed. These apples have a balanced sweet-tart aromatic flavour. 

The sweet-tartness of the Golden Delicious means this apple is a good eating variety. Fresh, raw apple slices may be added to green salads, fruit salads, or grain salads. Golden Delicious apples also have the necessary acid content and stability for baking. They can be baked into crisps, crumbles, tarts, cakes, and breads. Apple slices may also be cooked down into preserves and butters, or pureed into sauces and soups. The Golden Delicious pairs well with savoury items, such as onions, cabbages, pork, cheeses and strong herbs. Add slices to top burgers and sandwiches. Finally, this versatile apple can also be juiced or dried.

Green Pepper


Green peppers are crunchy with an aromatic, green, less sweet and almost bitter flavour compared to the other coloured varieties.

Green peppers are harvested prematurely when they are still young.

Green peppers are an excellent source of vitamin C and also contain vitamins A, B6, and K, potassium, folic acid, fibre, and beta-carotene.

Green peppers are suited for both raw and cooked applications such as baking, sautéing, roasting, and grilling. When used fresh, the pepper can be chopped and tossed into green salads, sliced as an appetiser for dips and spreads, chopped for salsa, or layered on sandwiches for an added layer of crunch. Green peppers can also be roasted and served over pasta, baked into casseroles, chopped into stews, cooked into a frittata, mixed into curries, or halved, stuffed, and baked with cheeses, meats, and grains. Green peppers pair well with tomatoes, red onion, onions, garlic, potatoes, black beans, chickpeas, peaches, coconut milk, eggs, rice, quinoa, and couscous. 

The Honeydew Melon is round to oval in shape. It has a smooth firm outer rind that turns from green to whitish yellow as it matures. The crisp yet juicy flesh is medium to pale green with the deepest shade occurring just below the skin. If the blossom end yields to gentle pressure, the melon is ready to eat. Once a Honeydew melon is picked, it may soften but can no longer get any sweeter. 

Honeydew melons are a good source of vitamins C and B6 as well as potassium and fibre.

Honeydew melons are most often used in fresh preparations such as fruit salads or cold soups. The pureed flesh can be added to sauces, smoothies, cocktails and syrups. Honeydew pairs well with lime, mint, basil, sweet cream, cottage cheese, fruity olive oil and fresh berries. Store unripe melons at room temperature. Once cut, cover and keep refrigerated.

Iceberg lettuce is spherical in shape, similar to cabbage. The firm head is tightly packed with broad, thick, and crisp leaves that are concentrated with a high-water content. Iceberg lettuce is crunchy and juicy with a mild, sweet flavour.

Iceberg lettuce is a good source of potassium, iron, calcium, fiber and vitamins A, C, and K.

Iceberg lettuce can be used for both raw and cooked applications such as braising and stir-frying. It can be shredded as a garnish, layered in sandwiches, used as a lettuce cup for fillings or used to wrap burgers for a low-carb main dish. When cooked, Iceberg lettuce can be lightly braised or chopped and sautéed into a stir-fry, used similarly to cabbage. Iceberg lettuce pairs well with herbs such as basil, mint, and flat leaf parsley, lemon, honey, tomatoes, shallots, green onions and chives.


(per 500g)

Leeks are large members of the Allium family related to garlic and onions. Leeks grow straight up from the ground, the flat leaves growing up from a cylindrical, rounded bulb, overlapping each other in a concentric pattern. Many growers pile dirt around the nearly one-inch base bulb, to lengthen the white portion of the bulb by limiting sunlight and therefore chlorophyll production. Because of this practice, Leeks collect a lot of dirt between their leaves.

Leeks are a rich source of vitamins B6 and K, as well as iron, manganese and dietary fibre. Leeks also contain insulin and sulphur which help protect cells and reduce bad cholesterol respectively. Leeks contain prebiotics, which help regulate healthy gut bacteria and help digestion.

Leeks can be eaten raw or cooked. Leeks are generally sautéed in oil or butter to soften or “sweat” before adding to pizzas, pastas, egg dishes, risotto, or served on their own as a side. Chopped Leeks are used in soups, stir-frys, or braised with carrots and celery. Leeks are also a popular tart or pastry filling. The darker, top section of the leaves is not eaten; this section of the leaf is usually discarded or kept for use in stocks. The very base of the bulb is cut off, just above the small fringe of roots. Cleaning is important, whether preparing Leeks whole or chopped. 



Lemons are used as a flavouring agent in various forms. The peel is semi-thick, porous and laden with essential oils. The bright yellow thin outer layer of the peel is edible. When the peel is removed or zested it releases intense sweet citrus aromas. The flesh is translucent yellow and juicy when ripe. Its juice is highly acidic and tart, though extremely versatile in its uses. Depending on variety, lemons may contain no seeds or numerous seeds.

Lemons are versatile and can be added to a wide variety of dishes across almost every cuisine. Add juice or zest to soups, dips, mayonnaise and whipped cream. Flavour cakes, breads or scones. Make scented sugar by rubbing lemon zest into sugard granules. Juice fresh lemons and combine with sugar and water to make lemonade, add to cocktails or freeze into granita.  



Limes, depending on the variety, have an aromatic, floral scent with an acidic, tangy, bright flavour. The rind, also known as the peel, is thin, smooth and slightly bumpy with many small oil glands visible across the surface, and glossy green transitioning into a yellow hue with maturity. Underneath the rind, the flesh is soft, juicy, pale green, seedless or may contain a few small inedible seeds, and is divided into 10-12 sections by thin white membranes.

Limes are an excellent source of vitamin C as well as a good source of dietary fibre. They also contain minerals like calcium, iron, potassium, copper, magnesium, and phosphorus. 

Limes are best suited for fresh applications, and both the juice and zest can be used. The juice can be used to flavor salsa and guacamole, doubling as an anti-browning agent for the avocado, used in vinegar, dressings, and sauces. The zest offers bright, citrusy flavours and is used in baked goods, desserts, and beverages. 

Mushrooms - closed cup

(per 250g)

Mushrooms are edible fungus that can provide several important nutrients. Mushrooms contain protein, vitamins, minerals, and antioxidants.

Mushrooms are also the only vegan, nonfortified dietary source of vitamin D (Medical News Today). Several other minerals that may be difficult to obtain from a vegan diet — such as selenium, potassium, copper, iron, and phosphorus — are available in mushrooms.



Oranges range in colour from orange, yellow, to green with a smooth leathery texture, dotted with many small oil glands across the surface that produce fragrant essential oil. Underneath the rind, there is a thin layer of white pith that is bitter and spongy. The flesh is juicy, also ranges in colour from red, orange, to yellow, is filled with tightly packed pulp and juice sacs, and is divided into 10-14 segments by thin membranes. Oranges are aromatic, juicy, and vary in flavour from sweet, acidic, tart, to sour.

Oranges are an excellent source of vitamin C, fibre, potassium, and have anti-inflammatory properties. They also contain some calcium, vitamin A, manganese, iron, copper, and magnesium.

Oranges are suited for both raw and cooked applications/ The fruit can easily be peeled, segmented, and served as a stand-alone snack, or it can be tossed into green salads, fruit salads, and fruit cups. The juice is also commonly used and can be consumed fresh in smoothies, cocktails, and soups. In addition to savoury preparations, Orange juice can be used to flavour cakes, muffins, cookies, granola and soft-drinks. The zest of the Orange can be used to add flavour. In South America, Oranges are boiled in sweetened water and poured over toast to create a unique soup. Oranges pair well with strawberries, pineapple, grapes, walnuts, pecans, light balsamic, kale, carrot, fennel, beets, potatoes, winter squash, cinnamon, cumin, ginger, onions and garlic.



(per 500g)

Parsnips have long, pale roots and are closely related to carrots, parsley and dill. The tapered root varies in skin color depending on variety, from a yellow-beige to a brighter white. A Parsnip’s flesh is a creamy white. Parsnips have smooth skin with a sweet, nutty flavour and fine grained flesh.

Parsnips are a good source of folate, potassium and vitamin C. They also contain fibre, which is beneficial for digestion.

Parsnips, like carrots, may be used in sweet or savoury preparations because of their high natural sugar content. You can cook diced Parsnips in milk and sugar until tender, then puree, strain and freeze into ice cream, or boil cooked Parsnips until tender, then mash with butter and cream and blue cheese. Saute sliced Parsnips with onions, tomatoes, and vegetable stock, then blend into soup. Thinly slice Parsnip root, fennel and celery root, then toss with a lemon vinaigrette. 

Red Delicious apples skin turns bright red well before the fruits are fully ripe. As they mature, the skin becomes a darker red. The fine-grained flesh is creamy white, crisp and juicy and offers a mildly sweet taste.

Red Delicious apples are high in dietary fibre and contain vitamin C. They offer a small amount of vitamin A and sodium and traces of calcium and iron. Red Delicious apples are higher in antioxidants than many other apple varieties, most of which are contained in the skin.

Red Delicious apples are best used in fresh preparations, as their flesh does not hold up well when cooked. Add to green, fruit and chopped salads. Use as an edible garnish on sandwiches and burgers. Since their flesh breaks down easily, they can be successfully slow cooked and pureed to make sauces and for soups. 

Red Onions

(per 500g)

Red onions, are classified as Allium cepa which is a general descriptor used to encompass different varieties of onions with red skin that are members of the Amaryllidaceae family.

Red onions are milder in flavor compared to the other popular common onions including white and yellow, and are favoured for their sweet flavour.

Red onions contain vitamin C, fiber, iron, and calcium. They also have a high polyphenol and flavonoid content, including a large amount of quercetin, which provides antioxidant properties that contribute to overall health, and sulphur, which promotes anti-inflammatory processes within the body.

Red onions are suited for both raw and cooked applications such as grilling, roasting, braising, caramelising, and pickling. They can be layered on burgers, wraps and paninis. The onions can also be chopped and tossed into leafy green salads, minced into salsa or guacamole, or pickled in red wine vinegar and layered on tacos, pizza, and fried rice. In addition to fresh preparations, red onions can be grilled for a smoky flavour. 

Red Pepper


Red peppers are favoured by chefs and home cooks for their sweet and fruity flavour, crunchy flesh, and bright red colouring.

Red peppers are an excellent source of vitamin C and vitamin A, and also contain vitamins E, K, and B6, potassium, manganese, fibre, folate, and thiamin. They also contain lycopene, which is an antioxidant that has been known to help protect the body and fight free radicals.

Red peppers are suited for both raw and cooked applications such as roasting, grilling, sautéing, baking, and stir-frying. The sweet pepper can be chopped and tossed into green salads, mixed with orange and yellow peppers for a crunchy side dish, or sliced and layered on vegetable platters with dips such as hummus, yogurt, or dressings. They can also be cooked and blended into sauces, stews, chilis, or soups, sliced and layered with squash and tomato and baked into a gratin, used as a pizza topping, grilled and placed in sandwiches, rolled into fajitas or tacos, or baked into a casserole. In addition to fresh and cooked preparations, Red peppers can be canned or pickled for use as a condiment. Red peppers pair well with basil, coriander, parsley, rosemary, garlic, onions, pesto, tahini, salsa, guacamole, cheeses, tomatoes, olive oil, olives, black beans, chickpeas, pine nuts, and rice. 

Red Potatoes

(per 1kg)

Potatoes are one of the most versatile natural foods that can be cooked in so many different ways.

Potatoes are underground tubers that grow on the roots of the potato plant, and are part of the nightshade family.

Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide

Red potatoes are know for holding their shape when cooked.

Royal Gala apples are covered in a thin yellow to orange skin, highlighted with pink to red stripes that vary in hue dependent upon the apples maturity. Their dense flesh is creamy yellow and crisp, offering a mildly sweet flavour.

Royal Gala apples are a great snacking fruit as they are low in calories, high in water content and offer a fair amount of vitamins A, C and B. They also contain a dietary fibre known as pectin, which has been shown to lower cholesterol levels.

The delicate flavour and texture of this apple shines in fresh preparations. They are perfect for use in fruit, green and chopped salads. Add diced to fruit salsas and chutneys. Slice and add to burgers or paninis. Their sweet flavour becomes milder when cooked making them perfect in baked preparations when paired with stronger flavored apples such a Granny Smith.


(per 200g)

Spinach is a leafy green producing succulent, dark green, spoon-shaped leaves.

An excellent source of antioxidants, Spinach has four times the beta carotene of broccoli. Its high lutein content helps to lower cholesterol and aid in eye health. Spinach also contains carbohydrates, protein, fibre, vitamin A, vitamin C, calcium, iron and folic acid. For best nutritional value, eat raw or slightly cooked.

Spinach can be eaten fresh or cooked and stands up well to heating, baking and sauteing. It is highly versatile and pairs well with spring vegetables, citrus, berries, eggs, nuts, pasta, cream and fresh cheeses. Flavour with Indian or Middle Eastern spices, creams, ginger, garlic, shallots, chiles and soy. 

White Onions

(per 500g)

White onions are botanically classified as Allium cepa, and are a long-storage variety that are members of the Amaryllidaceae family.

White onions contain vitamin C, fibre, potassium, calcium, and iron.

White onions are suited for both raw and cooked applications such as roasting, grilling, sautéing, and frying. When used fresh, the onions can be diced and tossed into a salad, minced and mixed into white sauces, salsa, and guacamole, or layered on sandwiches, burgers, and wraps. White onions can also be chopped and added to soups, stews, and stocks, baked into casseroles, grilled and served with roasts, or used on a pizza topping.


A baked potato, or jacket potato, is a potato that has been baked for eating. When well cooked, a baked potato has a fluffy interior and a crisp skin. It may be served with fillings such as butter, cheese and baked beans, or chickpea curry.

Potatoes can be baked in a conventional gas or electric oven, a microwave oven, on a barbecue grill, or on /in an open fire.


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