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Nicola Potato Oblong in shape with a rich yellow skin and yellow buttery flesh, this spud is ideal for salads, baking, boiling and gnocchi.
They are an excellent source of vitamin B6 and C and are a good source of fiber, manganese, potassium, copper, and phosphorus.

SEBAGO: A long to oval shaped all-rounder with white flesh and skin that's common in supermarkets and green grocers around Australia. This potato is great for boiling, mash, roasting, baking, chips and mash.
They are a good source of vitamin C and B6, fiber, potassium, and antioxidants.

SEBAGO: A long to oval shaped all-rounder with white flesh and skin that's common in supermarkets and green grocers around Australia. This potato is great for boiling, mash, roasting, baking, chips and mash.
They are a good source of vitamin C and B6, fiber, potassium, and antioxidants.

Gold sweet potatoes are a sweet-tasting tuberous root vegetable. Their creamy texture, sweet-spicy flavor and all-round goodness makes them the perfect choice. L May support digestive health. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system
May help manage type-2 diabetes
Good for eye health
May support immune function. Lower in carbohydrates.

The Purple sweet potato tastes much like the orange sweet potato but has a milder flavor. It can go between sweet and savory quite smoothly. They are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol.

Butternut pumpkin, or butternut squash, has smooth skin that’s light orangey-beige. Its flesh is a brighter orange, and it’s relatively sweet and dry. It’s great for roasting, and its skin is thin enough that it doesn’t need to be peeled.
They're high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease. Its fiber helps with blood sugar. Butternut squash contains a type of fiber that's not digestible.

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are also an excellent source of: Phosphorus.

Jap pumpkin or Kent pumpkin. The flesh is golden yellow, with a nutty, very sweet flavour. It’s great for quiches, salads and soups.
Jap Pumpkin (Kent) is an excellent source of beta carotene. It also contains dietary fibre, potassium, and vitamins C and E.

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are also an excellent source of: Phosphorus.

Rhubarb has an extremely tart flavor that many find unpleasant. It's crunchy like celery when raw, but it becomes soft and after it's cooked. The sour flavor does mellow a little when cooked, but rhubarb is almost always mixed with sugar to counteract the lip-puckering taste. Rhubarb is also a great source of vitamin K1, which is important for blood clotting and bone health. A half cup of cooked rhubarb provides more than one-third of the recommended dietary intake of vitamin K1, along with two grams of fiber (which helps prevent colorectal cancer), some calcium and vitamin C.

Salad Mix, the mild flavor comes from the many varieties of leaf or Bibb lettuce. The piquant taste is characteristic of mustard greens. The bitter or tart flavor originates with radicchio, escarole, mizuna, or curly endive. And the peppery, spicy accents are expressions of arugula or watercress. Cutting or tearing mesclun greens up to 24 hours before consuming them may double their phytonutrients, plant compounds with anti-inflammatory and antioxidant benefits. Additionally, mesclun greens are excellent sources of vitamin A, C, and folate, all vital nutrients to support our bodies.

Wild Rocket has a spicy, peppery, mustard-like flavour. It is mostly used in salads but can also be added to a pizza or tossed through a pasta before serving. Note that wild rocket is different from conventional rocket and has a stronger flavour.
Protect liver. Wild rocket contains antioxidant and also chlorophyll which popular as natural body cleanser
Promotes healthy hair
Prevent ulcer
Cleansing colon
Fight inflammation
Increase fluid intake
Prevent anemia
Prevent Alzheimer

Baby spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked. It has a decent amount of potassium, which is good for heart health. Many studies link potassium with lower blood pressure and a reduced risk of stroke and heart disease. The nitrates in baby spinach also help to keep your blood pressure under control, which can help improve heart health. Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion.

Superfood salad mixes offer numerous health benefits due to their rich nutrient content, including vitamins, minerals, and antioxidants. These salads are also a good source of fiber, which aids digestion and can help regulate bowel movements.

Silverbeet the large, firm leaves are mild, sweet, earthy and just slightly bitter; on the whole, it's a bit milder than spinach. It is used as an old medicinal plant and traditional food. It is employed in folk medicine to treat different diseases, in particular, different cancers such as leukemia, esophagus, glands, prostate, and breast tumors.

Rainbow Chard, the large, firm leaves are mild, sweet, earthy and just slightly bitter; on the whole, it's a bit milder than spinach. The stalks -- which can be white, yellow, red, purple, pink, striped and so on -- resemble flat celery with a sweet taste slightly reminiscent of beets. Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A. This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports.

Raw Bunched Spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked. Prevents Cancer. Spinach has a high source of zeaxanthin and carotenoids that can flush out the free radicals from your body
Reduces Blood Sugar
Aids in Good Bone Health
Aids in Weight Loss. Keeps Your Brain Functioning Normally
Good For Your Eyes. Boosts Your Immunity
Reduces Hypertension. Prevents Heart Attacks and Atherosclerosis
Has Anti-inflammatory Properties. Prevents Anaemia
Keeps Your Body Relaxed. Natural Anti-Ageing Properties. Prevents Acne. Glowing Skin.

Spaghetti squash offers several health benefits due to its rich nutrient profile, including being a good source of vitamins A and C, fiber, and antioxidants. It's also a low-calorie, low-carb option, making it a potentially beneficial food choice for weight management and supporting digestive health.

Swede, also known as rutabaga or Swedish turnip, offers several health benefits. It's a good source of fiber, vitamins C and E, and various minerals like potassium, calcium, and magnesium. It can support digestive health, boost the immune system, and contribute to overall well-being.

Tomatoes are low in calories and provide important nutrients like vitamin C and potassium. They're also rich in antioxidants—one called lycopene, responsible for tomatoes' characteristic color, is linked to several benefits, such as a reduced risk of heart disease and certain cancers.
Cherry tomatoes Cherry tomatoes taste similar to other fresh tomatoes, but because of their small size, the flavor can be a little more concentrated. Bright and sweet, they have a thin, snappy peel and a very juicy center. Rich in lycopene, which is great at fighting free radicals that cause disease. Lycopene can also limit UV damage to your skin from sun exposure and promote better heart health. Cherry tomatoes are also an excellent source of: Vitamin A.

Tomatoes are low in calories and provide important nutrients like vitamin C and potassium. They're also rich in antioxidants—one called lycopene, responsible for tomatoes' characteristic color, is linked to several benefits, such as a reduced risk of heart disease and certain cancers.
Roma tomatoes are full of flavor with a tangy, garden-fresh tomato taste. This tomato is ideal for making a delicious stew, sauce, or tomato paste.

Tomatoes are low in calories and provide important nutrients like vitamin C and potassium. They're also rich in antioxidants—one called lycopene, responsible for tomatoes' characteristic color, is linked to several benefits, such as a reduced risk of heart disease and certain cancers.

Turnips offer a range of health benefits due to their nutrient-rich profile and bioactive compounds. They are a good source of vitamins C, K, and folate, as well as calcium, potassium, and iron. Turnips can aid in digestion, boost immunity, support bone health, and may even have anti-cancer and anti-inflammatory properties.

🌟 If you would like to include more, or exclude some items from your box, kindly do so in the comment box during checkout.

Seasonal staples certified organic fresh vegetables

Watermelon Seeds are super-rich in various nutrients. These seeds have a low-calorie count and are rich in micronutrients like zinc, magnesium, potassium, etc. Watermelon seeds boost immunity and heart health and help to control blood sugar levels, thereby occupying a prominent place in the Diabetes Food Chart.

Zucchini’s have a mild flavour, slightly sweet and slightly bitter, with a rich feel. The sweetness in zucchini becomes more evident when it is cooked. Rich in Many Nutrients
High in Antioxidants
Contributes to Healthy Digestion
May Reduce Blood Sugar Levels
May Improve Heart Health
May Strengthen Your Vision
May Aid Weight Loss
Easy to Add to Your Diet

***This is a general guide, and the contents of the box may vary based on availability.
Fruits:
Bananas, blueberries, cantaloupe, grapes, kiwi, lemon, lime, oranges, strawberries, and pineapple.
Vegetables:
carrots, chives, cucumbers, eggplant, green beans, lettuce, olives, potatoes, zucchini.

Below are items recommended for a Low FODMAP Diet. These items are just a guide & can be found on our website.
Protein:
Eggs, firm tofu, plain cooked meats (beef, pork, chicken, fish), tempeh.
Dairy and Alternatives:
Almond milk, lactose-free milk, rice milk, coconut milk, hard cheeses (like cheddar, brie, feta), and lactose-free yogurt.
Grains:
Rice, oats, quinoa, corn flour, gluten-free bread, pasta (made with low FODMAP flours), and sourdough spelt bread.
Nuts and Seeds:
Almonds (limit to 10-15 per serving), macadamia nuts, peanuts, pumpkin seeds, walnuts (limit to 10-15 per serving).
Sweeteners:
Maple syrup, rice malt syrup, table sugar, and dark chocolate.
Condiments and Sauces:
Soy sauce, mayonnaise, and some chutneys.

Yellow grapefruit is more bitter than sweet, due to a relatively high amount of a bitter chemical called naringin. Grapefruit is low in calories and provides a significant amount of fiber, vitamins, minerals, and antioxidants.
Rich in antioxidants. Grapefruit provides a number of beneficial and protective nutrients and plant compounds which have antioxidant properties
May support heart health
May help with weight loss
May aid blood sugar management
May promote better brain function

Spray-free fresh produce refers to fruits and vegetables that are grown without the use of synthetic pesticides or herbicides. While it shares similarities with organic produce, "spray-free" is not a legally defined term and doesn't necessarily mean the produce is grown using the same sustainable and holistic practices as certified organic farming.