Keep in case | Harvest Moon

Broccoli

Broccoli is part of the brassica family of plants (along with cabbage and cauliflower). Broccoli has large dark green flower heads, arranged in a tree-like structure on a green stalk.

Did you know?

Broccoli is part of the brassica family of plants (along with cabbage and cauliflower). Broccoli has large dark green flower heads, arranged in a tree-like structure on a green stalk.

NUTRITION INFORMATION

100g

Energy 124kJ

Protein 2.7g

Fat, Total <1.0g

Saturated <1.0g

Carbohydrate <2.0g

Sugars 1.4g

Dietary Fibre 4.1g

Sodium 28mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

ALL YEAR

Cauliflower

Cauliflower is a cruciferous vegetable from the brassica family. The word "Cauliflower" stems from Latin, meaning "flowers of cabbage". It is grown for its edible masses of partially developed flower structures and fleshy stalks.

Did you know?

features heavily in plant-based and gluten-free diets, being used as a replacement for rice and being used to make pizza bases! Cauliflower can be boiled or steamed and can be cut into steaks and roasted on the BBQ.

NUTRITION INFORMATION

100g

Energy 101kJ

Protein 2.2g

Fat, Total 0.2g

Saturated <0.1g

Carbohydrate 2.0g

Sugars 2.0g

Dietary Fibre 2.8g

Sodium 31mg

GROWN IN TASMANIA

DEC - FEB

GROWN ON MAINLAND

DEC - OCT

Cabbage

Cabbage is a leafy green, red, or white plant grown as an annual vegetable crop. It is a brassica, like Broccoli and Cauliflower. Heads should be firm and heavy for their size, but not too large. Leaves should be crisp, with a nice luster.

Did you know?

Cabbage can be shredded then steamed, blanched, or stir-fried. Red Cabbage can be braised. Cabbage can also be fermented or pickled for use in dishes such as sauerkraut and kimchi or used raw in salads such as coleslaw.

NUTRITION INFORMATION

100g

Energy 122kJ

Protein 2.2g

Fat, Total 0.3g

Saturated 0.0g

Carbohydrate 2.7g

Sugars 2.7g

Dietary Fibre 3.4g

Sodium 16mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

ALL YEAR

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Wombok

Also known as Chinese Cabbage or Napa Cabbage, originating in China. Since the 20th century it has become a crop grown across Europe, the Americas and Australia. The leaves lay side by side densely, are lime green coloured and have white leaf veins.

Did you know?

You can slice Wombok finely and eat it raw. Wombok leaves can be shredded and used in coleslaw or as an alternative to lettuce in other salads. It can be cooked, and the longer the leaves cook, the sweeter they taste.

NUTRITION INFORMATION

100g

Energy 44kJ

Protein 1.1g

Fat, Total 0g

Saturated 0g

Carbohydrate 0.9g

Sugars 0.9g

Dietary Fibre 1.1g

Sodium 6mg

GROWN IN TASMANIA

SEP - NOV

GROWN ON MAINLAND

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Buk Choy

Buk Choy also available in a smaller variety such as Baby Buk Choy, Buk Choy literally means “white vegetable” in Cantonese. The dark green leaves are a good source of beta carotene. Prepared by steaming, stir-frying, or adding to soups.

Did you know?

The entire vegetable is edible, with the stems offering a celery-like, juicy crunch and the leaves providing a mild, slightly peppery flavor similar to spinach.

NUTRITION INFORMATION

100g

Energy 81kJ

Protein 2.6g

Fat, Total 0.2g

Saturated 0.0g

Carbohydrate 0.6g

Sugars 0.6g

Dietary Fibre 2.4g

Sodium 59mg

GROWN IN TASMANIA

SEP - NOV

GROWN ON MAINLAND

Pak Choy

The names Pak Choy and Bok Choy are often used interchangeably, but there is a difference! Bok Choy has a white stem, whereas Pak Choy has a green stem. Pak Choy looks like a squat celery with pale green, short stalks and glossy deep green leaves.

Did you know?

Include Pak Choy in a stir fry, or add it to soups, curries or casseroles. Pak Choy can also be steamed. Pak Choy is a low-calorie, low-carb, low-fat vegetable.

NUTRITION INFORMATION

100g

Energy 75kJ

Protein 1.9g

Fat, Total 0.2g

Saturated -

Carbohydrate 0.8g

Sugars 0.7g

Dietary Fibre 2.6g

Sodium 35mg

GROWN IN TASMANIA

SEP - NOV

GROWN ON MAINLAND

ALL YEAR

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Choy Sum

Choy Sum is distinguishable by its small yellow flowerheads and bright green, oval leaves. Choy Sum has a sweet, mustard flavour, and has tender, crisp stems and soft, juicy leaves

Did you know?

Choy sum is rich in calcium, which is essential for strong bones and teeth!

NUTRITION INFORMATION

100g

Energy 75kJ

Protein 1.9g

Fat, Total 0.2g

Saturated -

Carbohydrate 0.8g

Sugars 0.7g

Dietary Fibre 2.6g

Sodium 35mg

GROWN IN TASMANIA

SEP - NOV

GROWN ON MAINLAND

Spinach

Spinach is a leafy green vegetable native to central and western Asia. It is one of the most consumed green leafy vegetables. Spinach can be eaten raw in salads, wraps or sandwiches, and can be steamed or cooked into pastas or salads. It is also fantastic to add to your morning smoothie for a nutritional boost.

Did you know?

In medieval times, artists used to extract green pigment from Spinach to use as ink or paint. It’s a good source of folate and vitamins A, C, and K. It’s also a source of potassium, fibre, iron, and manganese. Eating Spinach may benefit eye health, reduce oxidative stress, and reduce blood pressure levels.

NUTRITION INFORMATION

100g

Energy 101kj

Protein 2.6g

Fat, Total 0.3g

Saturated 0g

Carbohydrate 0.7g

Sugars 0.7g

Dietary Fibre 4.1g

Sodium 23mg

GROWN IN TASMANIA

NOV - DEC

GROWN ON MAINLAND

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Iceberg Lettuce

Iceberg Lettuce is part of the daisy family. Iceberg has pale green leaves and grows in cabbage-like heads. The heads are firm and tightly packed with a central core or heart.

Did you know?

Iceberg Lettuce is a good source of vitamin K, which helps blood stick together (coagulate) and is important for growth and the development of healthy bones. Lettuce gives a fantastic crunch to salads, sandwiches, or as a garnish. Leaves can be used as edible cups or as a wrap. If using it in a stir fry, cook it quickly to retain its crispness.

NUTRITION INFORMATION

100g

Energy 35kJ

Protein 0.9g

Fat, Total <1.0g

Saturated <1.0g

Carbohydrate 0.4g

Sugars 0.4g

Dietary Fibre 1.1g

Sodium 24mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

Carrots

Carrots are a root vegetable, usually orange in colour (though they can be purple, black, yellow, red, or white). Carrots are one of the most popular vegetables in Australia, generally only outsold by Potatoes.

Did you know?

Carrots are super rich in beta carotene, which our body then converts into Vitamin A, which is essential for healthy skin, our immune system and good eye health and vision. One serve (75g) of Carrots will give you 133% of your Vitamin A recommended daily intake! They are also a source of fibre, potassium, and vitamins B6, C and K.

NUTRITION INFORMATION

100g

Energy 133kJ

Protein 0.8g

Fat, Total 0.1g

Saturated -

Carbohydrate 5g

Sugars 5g

Dietary Fibre 4g

Sodium 38mg

GROWN IN TASMANIA

DEC - JUN

GROWN ON MAINLAND

JUL - DEC

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Beetroot

Beetroot is a rounded root vegetable with red-purple flesh which is actually the taproot portion of the beet plant. The whole plant is edible, thought the leaves and stems are best eaten when the Beetroot is young.

Did you know?

Beetroot can be boiled, roasted, or even microwaved after scrubbing (not peeling) the outside. Beetroot can be used in salads, borscht, and risotto, and makes a great dip! Beetroot can be added to juice for an earthy sweetness and can even be added to cakes to enrich their flavour!

NUTRITION INFORMATION

100g

Energy 386kJ

Protein 2.0g

Fat, Total 5.0g

Saturated 1.3g

Carbohydrate 8.6g

Sugars 8.6g

Dietary Fibre 3.6g

Sodium 66mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

Potatoes

By far the biggest vegetable commodity grown in Australia, with over 1.3 million tonnes grown each year. Potatoes are a tuber that fall into the starchy vegetable category. They come in a wide range of different varieties.

Did you know?

Potatoes are a good source of Vitamin C, and a source of potassium and niacin. Potatoes themselves are naturally fat and cholesterol free – but this can change vey quickly depending on how they are cooked and what they are combined or topped with.

NUTRITION INFORMATION

100g

Energy 277kJ

Protein 2.3g

Fat, Total 0.1g

Saturated -

Carbohydrate 12.6g

Sugars 0.7g

Dietary Fibre 1.8g

Sodium 4mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

Swedes

Swedes (also know as rutabaga) are a root vegetable. Swede has a round shape and a purple-green skin, and the flesh is a creamy yellow which darkens with cooking, and a sweet, earthy flavour.

Did you know?

Swede is a good source of vitamin C, and a source of potassium. It is naturally low in fat.

Look for Swedes with smooth, unblemished skins; smaller Swedes have a sweeter flavour and a more tender texture.

NUTRITION INFORMATION

100g

Energy 125kj

Protein 1.7g

Fat, Total 0.3g

Saturated -

Carbohydrate 11.4g

Sugars 7,8g

Dietary Fibre 3.5g

Sodium 28mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

Pumpkin

We grow Jarrahdale (aka Grey) pumpkins in north-west Tasmania that we sell in the autumn and winter. Jarrahdale’s are similar to the Queensland Blue Pumpkin. Butternut and Kent Pumpkins come to us from the mainland.

Did you know?

When cooked, the whole Pumpkin is edible – the skin, pulp, and seeds – you just need to remove the stringy bits which hold the seeds in place. Jarrahdale Pumpkins are a source of Vitamin C. Butternut Pumpkins are a good source of Vitamin A, and a good source of potassium, folate and Vitamin C.

NUTRITION INFORMATION

100g

Energy 188kJ

Protein 1.4g

Fat, Total 0.2g

Saturated -

Carbohydrate 6.8g

Sugars 6.1g

Dietary Fibre 2.9g

Sodium 1mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

ALL YEAR

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Brown Onion

Onions are the most widely cultivated species of the genus Allium and have been cultivated for over 7,000 years. Brown Onions (sometimes called yellow onions) have a brown skin with a white semi-translucent flesh.

Did you know?

While some people have been known to eat a brown onion like an apple (we’re looking at you, Tony Abbott), most find them too pungent to eat raw. Bake them, slice, and fry them, throw them on a BBQ to eat with a sausage, put them in your favourite curry, or caramelise them with brown sugar and vinegar.

NUTRITION INFORMATION

100g

Energy 120kJ

Protein 1.6g

Fat, Total 0.1g

Saturated -

Carbohydrate 4.3g

Sugars 4.3g

Dietary Fibre 2.3g

Sodium 10mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

Red Onion

Red Onions are cultivars of the onion (allium cepa). They have a purple-red skin with a red-tinged white flesh. They are sweeter than the Brown Onion and are often (incorrectly) referred to as ‘Spanish’ Onions.

Did you know?

Relatively mild and sweet, Red Onions are the perfect aromatic to add raw to salads and sandwiches. But it's equally (if not more so) delicious when you cook them. Red Onions are also fantastic pickled.

NUTRITION INFORMATION

100g

Energy 101kJ

Protein 2.2g

Fat, Total 0.2g

Saturated <0.1g

Carbohydrate 2.0g

Sugars 2.0g

Dietary Fibre 2.8g

Sodium 31mg

GROWN IN TASMANIA

ALL YEAR

GROWN ON MAINLAND

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Spring Onions

Spring Onions (also known as scallions) are derived from various species in the genus Allium. Spring Onions look like tiny leeks; white, round bulbs with long stems, and are sold in bunches. The stem is the main edible part of the spring onion.

Did you know?

Spring Onions can be used in soups, dumplings, dips, marinades, and stir-fries. Thinly slice them and use them as a finishing touch to foods like soups and stews. Spring Onions are a good source of vitamin K, and a source of vitamin C.

NUTRITION INFORMATION

100g

Energy 127kJ

Protein 1.7g

Fat, Total 0.2g

Saturated -

Carbohydrate 4.6g

Sugars 4.5g

Dietary Fibre 1.9g

Sodium 13mg

GROWN IN TASMANIA

GROWN ON MAINLAND

ALL YEAR

Beans

Green Beans are the unripe fruit of the common bean, selected especially for the flavor and sweetness of their pods. Unlike other beans, Green Beans are harvested and consumed with their pods, before the bean seeds have fully matured.

Did you know?

Green beans are a good source of vitamin C, and a source of fibre.

NUTRITION INFORMATION

100g

Energy 112kJ

Protein 2.2g

Fat, Total 0.2g

Saturated -

Carbohydrate 2.4g

Sugars 1.2g

Dietary Fibre 3.2g

Sodium 2mg

GROWN IN TASMANIA

JAN - APRIL

GROWN ON MAINLAND

Celery

Celery is grown in abundance all year round. Celery is generally hand-harvested and is often hand packed in field. It can be bought into the packhouse and transformed into stalks and hearts, depending on the customers' requirements.

Did you know?

Celery stalks can be eaten raw, sliced to enjoy with a dip, and are great stuffed with peanut butter and sprinkled with sultanas (anyone else remember ants on a log)! Diced Celery can be added to soup or a stir fry, braised as a side dish or added to juice.

NUTRITION INFORMATION

100g

Energy 62kJ

Protein 0.6g

Fat, Total 0.1g

Saturated -

Carbohydrate 1.2g

Sugars 1.2g

Dietary Fibre 1.4g

Sodium 98mg

GROWN IN TASMANIA

GROWN ON MAINLAND

YEAR ROUND

Fennel

Fennel is a flowering plant species that is a member of the carrot family, though it isn’t a root vegetable. It has a rounded white bulb at the base and gently curved stalks that are covered with
fern-like leaves.

Did you know?

Fennel has a mild anise or liquorice flavour. Sautéed, fried, steamed, roasted, or braised, Fennel is flavoursome and versatile. The bulb can be baked or eaten raw, and the leaves can be chopped and used in salads, dressings, or marinades.

NUTRITION INFORMATION

100g

Energy 31

Protein -

Fat, Total 0.2 g

Saturated 0.09 g

Carbohydrate 7.3 g

Sugars 3.93 g

Dietary Fibre 3.1 g

Sodium 52 mg

GROWN IN TASMANIA

GROWN ON MAINLAND

ALL YEAR

Artichokes

Trim the leaves from the Artichoke - these are not edible. The entire heart and the inner part of the stem are edible. Steam them, boil them with lemon, deep-fry or barbecue them on the grill.

Did you know?

Artichokes are actually a variety of thistle that has been cultivated as food. The edible part is the immature flower bud which is harvested before it blooms.

NUTRITION INFORMATION

100g

Energy 145kJ

Protein 2.8g

Fat, Total 0.2g

Saturated -

Carbohydrate 1.3g

Sugars 0.9g

Dietary Fibre 8.1g

Sodium 6mg

GROWN IN TASMANIA

GROWN ON MAINLAND

APRIL - NOV

Snakables - Carrots

The Snackable Carrot, is a small Carrot grown specifically for snacking. These Carrots are purpose bred from exclusive genetics to be small, crunchy, and super sweet.

Did you know?

Perfect in lunch boxes, as a healthy snack on-the-go, or for an entertaining platter, Snackables® are an excellent go-to for healthy and convenient snacking. Snackables can also be cooked the same way you would traditional Carrots.

NUTRITION INFORMATION

100g

Energy 108kj

Protein 0.7g

Fat, Total 0.1g

Saturated -

Carbohydrate 5.5g

Sugars 5.5g

Dietary Fibre 3.3g

Sodium 51mg

GROWN IN TASMANIA

NOV - JULY

GROWN ON MAINLAND

JULY - NOV

Raddish

Packed with micronutrients, Radish are not only good for your health, but Radish also adds wonderful colour and crunch to elevate your next garden salad.

Did you know?

Radish has become popular recently with its use in Japanese cuisine and the rising popularity of Poke bowls.

NUTRITION INFORMATION

100g

Energy 68kJ

Protein 0.7g

Fat, Total 0.1g

Saturated <0.1g

Carbohydrate 3.4g

Sugars 1.9g

Dietary Fibre 1.6g

Sodium 39mg

GROWN IN TASMANIA

YEAR ROUND

GROWN ON MAINLAND

YEAR ROUND

Broccoli

Did you know?

100g

Cauliflower

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100g

​

Cabbage

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100g

​

Wombok

Did you know?

100g

​

Buk Choy

Did you know?

100g

​

Pak Choy

Did you know?

100g

​

Choy Sum

Did you know?

100g

​

Spinach

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100g

​

Iceberg Lettuce

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100g

​

Carrots

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Beetroot

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Potatoes

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Swedes

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Pumpkin

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Brown Onion

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Red Onion

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Spring Onions

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Beans

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Celery

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Fennel

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Artichokes

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Snakables - Carrots

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Raddish

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