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1 kg is approximately 3 medium to large kumara. Selection: Skins are orange, firm, smooth and shiny. Preparation: Peel and cut to required size. Good for You: Contains folate and dietary fibre; an excellent source of beta-carotene, vitamins C & E...

1 kg is approximately 7 carrots. Selection: Carrots should be firm and are usually bright orange. Preparation: Top and tail, peel and eat raw; slice, dice, cube or make into fingers and boil. Good for You: The bright orange colour is from...

Selection: Freshest will have grey bloom on outer leaves, and a firm head. Preparation: slice segments lengthwise as needed. Remove central core. Good for You: More colour means more goodies. Cabbage provide Vitamin C and the B group; calcium,...

Selection: Should be fresh, firm & green. Seeds should not be well developed. Preparation: Rinse; top & tail, cook whole or slice. Good for You: Contain some protein, fibre, Vitamins A, the B group, C and K And Tastes So Good: Steam, serve hot...

1 kg is approximately 5 apples. Selection: These apples have a rich sweet flavour and are crisp and juicy. Preparation: Wash and eat or peel – your choice. Good for You: Apples contain fibre, calcium, magnesium, phosphorus, potassium, zinc and a...

1 kg is approximately 5 apples. Selection: These apples are crisp and sweet and should be firm. Preparation: Wash and eat or peel – your choice. Good for You: Apples contain fibre, calcium, magnesium, phosphorus, potassium, zinc and a little...

1 kg is approximately 5 apples. Selection: These apples have a rich, sweet flavour, are crisp and juicy. Preparation: Wash and eat or peel – your choice. Good for You: Apples contain fibre, calcium, magnesium, phosphorus, potassium, zinc and a...

1kg is approximately 8 - 10 tomatoes. election: Select colour according to proposed storing time, should be firm and clear skinned. Preparation: Pluck from truss keeping calyx attached if roasting whole, wash. Good for You: Contains Vitamins A, C...

1kg is approximately 8 - 12 tomatoes. Selection: Choose some ripe and some less ripe if you are a once-a-week shopper, and choose size according to your end use. Should be firm, shiny and clear skinned. Preparation: Wash and eat. Good for You:...

Selection: Should be small and regular in shape, smooth and shiny. Preparation: Wash well. Use whole or halved. Good for You: Contains Vitamins A, C & E; lycopene – a power anti-oxidant, potassium and calcium And Tastes So Good: Best used...