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A good balance between exercise and food intake is important to maintain a healthy body weight...
What is a cucumber? A snack of delicate, crustless sandwiches of thinly sliced cucumber conjures the feeling of long, leisurely summer afternoons. Traditionally served with pots of tea, cucumber...
Sweet potatoes are versatile vegetables that can be baked, boiled, mashed or fried. They are an excellent source of vitamins A and B6 and contain dietary fibre. In Victoria, sweet potatoes are at...
Sweet corn can be boiled, barbequed, made into soup and tossed into salads. It is a good source of vitamin C, thiamine, niacin and dietary fibre. In Victoria, sweet corn is at its peak between...
Spring onions have dark green hollow-tubed leaves and a white bulb. They are a versatile vegetable that is popular in Asian cuisines. An excellent source of vitamin C and dietary fibre, this vegetable...
Pea snows (or snow peas) add crunch to salads and are a popular addition to stir-fried Asian dishes. They are a good source of vitamins (B1, B2, B3, C and K) and minerals. In Victoria they are at...
Brussels sprouts are highly nutritious vegetables that look like miniature cabbages. They contain vitamins and minerals and are a great source of dietary fibre. In Victoria, they are at their peak...
Broad beans are an excellent source of protein and are rich in fibre and vitamin A. In Victoria, they are in season between June and November. When fresh broad beans are not available, canned or dried...
Bok choy is a leafy Asian green that is delicious stir-fried with garlic, ginger and chilli. It contains vitamins A, C and K and it is a good source of dietary fibre. In Victoria, bok choy is at its...
Crunchy bamboo shoots are a favourite ingredient in many Asian cuisines. They are high in fibre and contain a variety of vitamins and minerals. Bamboo shoots are available fresh from Asian food...
Lemongrass adds a citrus flavour to soups and curries and can be used in meat, chicken and seafood dishes. It contains vitamins B1, B2, B3, B5, B6 and folate and minerals such as manganese, iron and...
Indigo-coloured blueberries can be eaten raw, tossed in savoury salads, added to desserts or made into salad dressings. Blueberries are a good source of vitamins C and K and dietary fibre. In Victoria...
Juicy, sweet mandarins are a favourite snack for many children. This fruit can be eaten raw, incorporated into desserts or made into a sauce and drizzled over seafood. Mandarins are rich in vitamin C...
The versatile potato is an excellent source of fibre, energy and nutrients and a favourite of children. Potatoes can be baked, mashed and fried. They are a good source of vitamin C and B-group...
The sweet pulp of passionfruit can be enjoyed raw, in desserts or in savoury dishes such as seafood. Passionfruit is a good source of vitamins A and C and contains minerals such as calcium and iron...
Crisp, crunchy apples are highly versatile. They can be eaten raw, juiced or cooked to accompany meat or baked in pies and tarts. More than 100 varieties are grown commercially around the world and in...
Blackberries are a type of berry that is delicious eaten raw or added to tarts and other desserts. The fruit contain vitamins A, C and K and minerals such as potassium, magnesium and copper...
Beetroot, known for its intense, red colour, is a great source of vitamin C, dietary fibre and antioxidants. Grate and use raw in salads, or roast, boil and steam and serve as a nutritious side dish...
Fresh beans are popular in many cuisines. They are a good source of dietary fibre, vitamins A and C and contain iron and folate. Some varieties of beans (such as kidney beans) are allowed to ripen so...
Aromatic basil is a versatile herb that can be scattered fresh on salads, tossed on top of a simple tart or made into a pesto sauce. It is a good source of vitamins A and K and magnesium and contains...
There are many different varieties of avocado available in Australia. The creamy flesh can be eaten raw, in salads and dips and is delicious added to Mexican dishes. Avocados are a good source of...
The artichoke is the flower of a variety of thistle and is a favourite in European cuisines. It is a good source of folate, dietary fibre and vitamin C. In Victoria, artichokes are at their peak...
Apricots are juicy, fragrant fruit that can be eaten raw, used in savoury dishes or made into desserts. They contain vitamins A and C, minerals such as potassium and manganese, and dietary fibre. In...
An egg is a nutritional powerhouse full of protein and essential vitamins and minerals. You can simply boil, poach, scramble or fry eggs – or use them in more complex desserts or in savoury dishes...
Strawberries are a popular summer fruit that can be eaten fresh, added to salads, made into sauces and jams and used in desserts. Strawberries are an excellent source of vitamin C and contain some...
Green, white and purple asparagus are available in Australia. Asparagus spears are a great source of vitamins and minerals and have large amounts of fibre. Green asparagus is in season from September...
Yellow, sweet bananas can be eaten raw, blitzed in a food processor for smoothies or baked in cakes and tarts. Bananas contain vitamins C, B6 and folate, and dietary fibre. In Victoria, bananas are at...
Finely chopped dill adds flavour to soups, potato salads, eggs, fish and grilled meats. It is a good source of vitamins A, C and folate and contains calcium, iron and dietary fibre. In Victoria, dill...
Sticky, sweet dates can be eaten raw, stuffed with savoury treats or used to make desserts. They contain vitamins B6 folate and dietary fibre. In Victoria, dates are at their peak between July and...
Carrots have been grown for thousands of years. This common, long and tapered vegetable is an excellent source of beta-carotene and other vitamins and minerals. In Victoria carrots are at their peak...
Crunchy cabbage is nutrient rich and a great source of vitamin C, vitamin K, fibre and folate. Cabbage comes in many shapes and in a variety of colours including green, white and red. In Victoria...