p
p
l
he
t
e
e
h
s
fact
Fruit and Vegetable Facts
A balanced diet with plenty of fruit and vegetables is important...
Type of Fruit / Vegetable
Information
Banana
When to buy
All year round. Best between April-June and August-October.
Storage
Ideal temperature 13-18oC. Storing bananas in the refrigerator will turn the skin
black. Fruit stored with bananas will ripen quicker.
Ways to eat
Fresh, in fruit salads or as an accompaniment to curry dishes. Over-ripe bananas
can be mashed and added to muffins or cakes.
Cherry
When to buy
Best between November-February.
Storage
Store in an airtight container in the refrigerator. Use as soon as possible.
Ways to eat
Great for snacks, et fresh or add to salads.
Lime
When to buy
Best between March-September.
Storage
Room temperature or in the refrigerator. Keep out of direct sunlight.
Ways to eat
Juice, salad dressing, in marinades or as a garnish for fish.
Mango
When to buy
Best between January-March and October-December.
Storage
Ripen at room temperature. Keep ripe mangoes wrapped in the refrigerator.
Ways to eat
Fresh, salads, pureed or as an accompaniment to chicken or fish.
Contact HELPP: P (08) 7421 9975 www.wecanhelpp.com.au
May 2013
Type of Fruit / Vegetable
Information
Kiwi Fruit
When to buy
All year round, best between March-June.
Storage
Ripen at room temperature, store in refrigerator.
Ways to eat
Fresh, salads, puree, grnish.
Dragonfruit
When to buy
September-March.
Storage
Refrigerate and use as soon as possible.
Ways to eat
Fresh, salads, juice.
Potato
When to buy
All year round.
Storage
Store in cool, dark and dry place.
Ways to eat
Cooked. Serve steamed, mashed, baked or roasted. Use in soups, stews or frittatas.
Sweet Potato
When to buy
All year round, best between May-July.
Storage
Store in cool, dark place with good ventilation and use within 2 weeks.
Ways to eat
Cooked. Serve steamed, mashed, baked or roasted. Use in soups, stews or frittatas.
Eggplant
When to buy
September-June.
Storage
Keep in an airtight bag in the refrigerator.
Ways to eat
Use in casseroles, layered vegetable dishes, dips, stuffed with meat or rice.
Radish
When to buy
All year round.
Storage
Remove tops and leaves before storing in the refrigerator. Refresh in chilled water
before serving.
Ways to eat
Slice, dice, shred or serve whole in salads.
Contact HELPP: P (08) 7421 9975 www.wecanhelpp.com.au
May 2013
Type of Fruit / Vegetable
Information
Tomato
When to buy
All year round, best between July-December.
Storage
Ripen at room temperature, away from direct sunlight. Store in the refrigerator.
Ways to eat
Fresh in salads or sandwiches. As an addition to soups, casseroles, vegetable dishes,
suces and dressings.
Cucumber
When to buy
All year round.
Storage
Refrigerate and use as soon as possible.
Ways to eat
Fresh in salads or sandwiches. Grated and added to dips.
Zucchini
When to buy
All year round.
Storage
Refrigerate in a paper bag to prevent sweating.
Ways to eat
Fresh, grated or stirred in salads, cooked in soups, rice dishes, pasta, stirfries or
muffins.
Celery
When to buy
All year round.
Storage
Remove top and base. Store unwashed in an airtight container in the refrigerator.
Ways to eat
Fresh, with a dip or in a salad. Cooked, added to soups, stews and stirfries.
Broccoli
When to buy
All year round.
Storage
Refrigerate, use as soon as possible.
Ways to eat
Boil, steam or microwave. Add to stirfries or as part of a vegetable side dish.
Spinach
When to buy
Best between March-November.
Storage
Refrigerate in an airtight bag, use as soon as possible.
Ways to eat
Trim and remove stalks. Add to stirfries, salads, pasta and rice dishes.
Contact HELPP: P (08) 7421 9975 www.wecanhelpp.com.au
May 2013
Type of Fruit / Vegetable
Information
Chinese Broccoli or Gai Lan
When to buy
Available all year round. Find them at your local Asian grocery store.
Storage
Keep refrigerated and store in vegetable crisper.
Ways to eat
All parts of this vegetable can be eaten. Wash and snap florets and leaves from the
stem. Slice as required. Can be steamed, braised or stir-fried.
Bok Choy (Pak Choy, Chinese Chard)
When to buy
Available all year round. Can be found at your local supermarket.
Storage
Refrigerate in an airtight bag, do not wash until ready to use. Use within 3-4 days.
Ways to eat
Use in dishes similar to cabbage or spinach. Remove tough stalk end and wash
leaves and stalks, slice as required. Best steamed or used in stir-fries. The stalks can
also be used like asparagus.
Chinese Cabbage or Wombok
When to buy
All year round.
Storage
Refrigerate in an airtight bag.
Ways to eat
Shred and add to stirfries and salads such as coleslaw. Use fresh as a wrap for meat
or rice dishes.
Contact HELPP: P (08) 7421 9975 www.wecanhelpp.com.au
May 2013