Recipes
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Fruit and vegetable facts
Fruit and
vegetables
Best season
to buy
Storage Nutritional value Kilojoule/calorie count
Apples Autumn/Winter Vented plastic bags in refrigerator High in Dietary Fibre and Vitamin C 100 g Apple = 218 kj (52 kcals)
Apricots Summer Unwrapped in crisper of refrigerator High in Dietary Fibre, Potassium 100 g Apricot = 226 kj (54 kcals)
Banana Spring Cool, dry place Dietary Fibre, Potassium, Vitamin C, B6 100 g Bananas = 377 kj (90kcals)
Beetroot Winter Cut off tops, then refrigerate
unwrapped
Good source of Folate, Dietary Fibre,
Vitamin C, Potassium
100 g Beetroot = 190 kj (45 kcals)
Blueberries Summer Cover in the refrigerator Vitamin C 100 g Blueberries = 201 kj (48 kcals)
Broccoli Autumn/Winter Plastic bag in refrigerator Vitamin C, B2, B5, B6, E, Folate,
Dietary Fibre
100 g Broccoli = 110 kj (26 kcals)
Brussels
Sprouts
Autumn/Winter Unwrapped in crisper of refrigerator Vitamin C, B2, B6, E, Folate,
Dietary Fibre
100 g Brussels Sprouts = 151 kj (36 kcals)
Cabbage Winter Wrapped, trimmed in the refrigerator Vitamin C, B6, Folate, Potassium
Dietary Fibre
100 g Cabbage = 95 kj (23 kcals)
Carrots Winter Uncovered inrefrigerator Vitamin A, C, B6, Dietary Fibre 100 g Carrots = 121 kj (29 kcals)
Cauliflower Autumn/Winter remove outer leaves, store in plastic
bag in refrigerator
Vitamin C, B5, B6, K, Folate, Potassium 100 g Cauliflower = 95 kj (23 kcals)
Celery Autumn/Winter Refrigerate in plastic bag Vitamin C, Potassium 100 g stick = 84 kj (20 kcals)
Cucumber Summer Crisper in refrigerator Vitamin C 100 g Cucumber = 17 kj (4 kcals)
Fennel Winter/Spring Crisper in refrigerator Vitamin C, Dietary Fibre 100 g Fennel = 100 kj (24 kcals)
Kiwi Fruit Winter/Spring Crisper in refrigerator Vitamin C, Potassium 100 g Kiwi Fruit = 222 kj (53 kcals)
Mangoes Summer Covered in refrigerator Vitamin A, C, B1, B6, Potassium 100 g Mango = 264 kj (63 kcals)
Melons
incl. Watermelon
Summer/Autumn Crisper in refrigerator Vitamin C, A, Folate, Dietary Fibre 100 g Melon = 109 kj (26 kcals)
Nectarines Summer Crisper in refrigerator Vitamin C, B3, Potassium, Dietary Fibre 100 g Nectarines = 293 kj (70 kcals)
Oranges Winter/Autumn/
Spring
Cool, dry place for 1 week, transfer
to refrigerator to keep longer
Vitamin C
35mg / 100g
100 g Orange = 206 kj (49 kcals)
Peaches Summer Refrigerate uncovered Vitamin C, B3, Potassium, Dietary Fibre 100 g peach = 193 kj (46 kcals)
Pears Autumn Refrigerate uncovered Dietary Fibre 100 g Pear = 247 kj (59 kcals)
Pineapples Summer Refrigerate uncovered Vitamin C 100 g Pineapple = 239 kj (57 kcals)
Plums Summer Refrigerate uncovered Dietary Fibre 100 g Plums = 259 kj 62 kcals)
Raspberries Summer Covered in refrigerator Vitamin C, Iron, Potassium, Magnesium 100 g Raspberries = 167 kj (40 kcals)
Strawberries Spring Cover in the refrigerator Vitamin C, Folate, Calcium, Potassium,
Phosphorus
100 g Strawberries = 163 kj (39 kcals)
Tomatoes Summer Uncovered in crisper of refrigerator Vitamin C, E, A, Dietary Fibre, Folate 100 g Tomatoes = 67 kj (16 kcals)
Note: Your Juicer makes invigorating frothy orange juice. Simply peel the oranges and juice (best to refrigerate
oranges before juicing).
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