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Fruit and Vege Co-ops
Fruit and Vege info
Fruit and Vege info
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In a cool, dry place or in the refrigerator.
Wash and dry apples well before cooking or eating.
Stew: Peel and slice apples and place in saucepan with water to cover about 1/3 of the fruit. Simmer until apples are soft, adding a little more water if necessary.
Apples are a quick and tasty snack eaten raw or as part of a fruit platter.
Top breakfast cereal with stewed apple and cinnamon.
Serve sliced or grated apple with low fat yoghurt for dessert.
Add grated or sliced apple to coleslaws and salads.
Combine with chopped bananas, pears and canned peaches (in juice) for a fruit salad.
Combine grated apple, carrot and low fat edam cheese for school lunchboxes.
Keep asparagus refrigerated with butt ends either wrapped in wet paper towels; or
Stand up in a jar with 12cm of water (like flowers in a vase); or
Wash,then refrigerate in plastic bags.
Choose straight firm green stems. Fresh asparagus is ‘squeaky’ – when the spears are gently rubbed they squeak; old asparagus is rubbery and doesn’t squeak.
Snap or slice off tough ends before cooking.Asparagus for use in salads is generally blanched,however, if the asparagus is thin and fresh it can be used raw.
Lightly steam, stir fry, microwave, boil, bake or barbecue asparagus.
Serve asparagus with light mayonnaise, cottage cheese, hollandaise or aioli. It can be used in soups,quiches, pies, salads, stir fries, or eaten with fresh bread.
To retain the colour, add a little lemon juice or vinegar when cooking and cook for a very short amount of time using a method such as stir frying.
Asparagus is one of the highest vegetable sources of folate and is also a source of riboflavin, vitamins C and K, plus contains a dietary significant amount of potassium. Asparagus ends can be used to flavour soups or stocks. Cooked asparagus should be tender but slightly crisp. For maximum flavour, don’t overcook!
Buy several days in advance, when still hard, and store at room temperature.
To speed up ripening, store next to a banana or in a paper bag with a banana.
Once ripened, store in the fridge for up to a week.
Cut in half, remove stone and skin. Chop or mash as required.
Avocados brown easily so cut just before use.
Squirt with lemon or lime juice to prevent browning.
Avocado goes especially well with tomatoes, lemon,garlic, garlic, chilli, parsley or coriander and vegemite/marmite.
Try it on toast as it is or with tomato.
Add avocados to salads and sandwiches.
Use instead of butter on bread or crackers.
Store bananas in a cool, dry area for 3-4 days.
Peel skin and enjoy bananas fresh.
If using for baking, peel bananas and mash in a bowl with the back of a fork.
Freeze overripe bananas to keep for use in cake and muffin recipes.
Slice bananas on toast or cereal and add a sprinkle of cinnamon.
Blend frozen, peeled bananas with a sprinkle of cocoa and other fruits for a tasty alternative to ice cream.
Serve sliced banana with low fat yoghurt for dessert.
Slice banana and combine with sliced apple or pear and drained, canned peaches for a quick fruit salad.
Combine sliced banana with kumara and other vegetables for a tasty salad, served warm or cold.
They are great as a sandwich filling with peanut butter or marmite, or put them in school lunches.
In plastic bags or loose in the vegetable section of refrigerator.
Scrub clean under water with a soft brush.Slice off stems and leaves.
Slice beetroot into chunks or rounds.
Boil in a covered pot of water for approximately 20 minutes or until just tender (longer for larger beetroot – 45 minutes). Cool and peel by rubbing the skin off with your hands.
Peel beetroot, cut in half and microwave in a covered dish on high for 3 minutes each beetroot, or until tender.
Cover beetroot in tinfoil and roast in oven at 180°C for approximately 45 minutes.
Chop beetroot into chunks, drizzle over 1 Tbsp oil combined with 1 Tbsp honey and roast for 30 minutes.
Add sliced, cooked beetroot to homemade hamburgers.
Add roast or boiled beetroot to roast vegetable salads with pumpkin, kumara, potatoes or carrots.
Add 1 cup pureed beetroot to cake or muffin mixes.
In the vegetable section of the fridge.
Wash well and peel the skin off the stem.
Slice broccoli into florets and the stem into cubes.
Boil in water, covered for 5 minutes or until just tender.
Steam over boiling water for 5 minutes or until just tender.
Microwave in a covered container with a little water (2 Tbsp) for 3 minutes.
Stirfry with a little oil, soy sauce and crushed garlic.
Top with a little grated cheese (low fat such as Edam).
Stirfry with other vegetables and add 1 tsp fresh ginger and 1 Tbsp honey.
Add to soups, curries and stews.
Add lightly boiled broccoli to pasta bakes and stirfries.
Use raw or lightly cooked broccoli as a vegetable stick with hummus and other low fat dips.
Refrigerate in vegetable drawer.
Remove tough outer leaves and cut cabbage into quarters. Cut out the thick core of each.
Rinse cabbage quarters well and slice thinly.
Boil in a covered pot of water for 2-3 minutes or until just tender and slightly crunchy.
Steam over boiling water for 4 minutes or until just tender.
Microwave on high for 2 minutes in a covered container with a little water.
Stirfry in a little oil and garlic, add one apple,sliced or grated.
Cook in a frying pan with a can of crushed pineapple (including juice).
Add cabbage to stir fries (near the end of cooking).
Add to vegetable soups, salads and stews.
Store whole capsicums in the vegetable compartment of the fridge or in a cool dark well ventilated cupboard.
Fresh capsicum should keep well for 4-5 days in the fridge.
Wash the capsicum.
Cut the stem and cap off the top of the capsicum and remove the seeds from the top.
Cut into slices or chunks as wanted.
Excess capsicum can be sliced and kept in sealed plastic bags in the fridge.
Stir-fry sliced capsicum, for 1-3 minutes.
Brush halved capsicums with a little olive oil and out on the BBQ or a hot pan, peel off the charred skin and use whole or mash to add to sauces for extra flavour.
Sliced raw capsicums add great colour and texture to summer salads and are delicious for scooping up humus and dips on vegetable platters.
Capsicums are delicious stuffed with mince or rice and other vegetables. Just slice off the top scoop out the seeds and fill, stand on a baking tray and roast.
Add to stir-fry dishes and omelettes, mince and stews.
Capsicums are a great main option for vegetarian meals.
Capsicums are great to use on pizza, with pasta or in sandwiches.
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Fruit and Vege Co-op newsletter
Fruit and Vege Co-op Coordinator Domain
Last updated 6 September 2017.