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FRUIT, VEGETABLES & VEGANISM

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Apples - Granny Smiths (6)



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£2.09

Aubergine (each)



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£0.91

Avocado

Once considered exotic, nowadays avocados are all over the place: showing up in recipes for salads, smoothies, sandwiches and dips. When eaten in a salad or as a side dish avocados are treated as a vegetable.

Valuable source of Vitamin E, B6 and Potassium. There is some confusion that leads to concern that this delicious, nutritious produce is fattening. They do contain fat but not the kind of fat that is harmful. The fat found in avocados is monounsaturated fat and it has been suggested that eating foods ,such as avocados, that contain the right kind of fat, lowers cholesterol and may even lower the risk of heart disease and type 2 diabetes.

Enjoy avocados without the feelings of guilt usually associated with other high fat foods especially chocolate, biscuits and cake each of which contain the wrong kind of fat (saturated fat) and often lead to common health complaints especially when consumed in large quantities. If you are going to include saturated fat in your diet it is probably best to consume butter, coconut oil and palm oil because these fats are usually consumed in far smaller quantities.

This larger, smooth skinned variety is typically eaten with bread, especially hard dough bread or with bulla a round basic firm sweet cake, When eaten with bread and bulla avocados function as cheese or butter.

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£2.50

Bay Leaves

Bay leaves may be used fresh but drying them out, delivers a more subtle and less overpowering aromatic fragrance and taste. Get into the habit of dropping dried bay leaves into the pot when cooking oxtail, curry mutton and other hearty meat dishes as well as vegetarian or vegan dishes and soups.
£1.00

Beetroot (Raw/uncooked) 500g

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£1.99

Bell Pepper (Orange)

£0.55

Bell Pepper (Red)

£0.55

Bell Pepper (Yellow)

£0.55

Breadfruit - WHOLE

Although, breadfruit is a fruit, it is used more like a vegetable It has formed part of a staple diet in many tropical countries since 1700. It was brought to the West Indies by colonisers, namely the British.

The first attempt to take the 1,015 breadfruit tree specimens from Tahiti to the West Indies failed. There was a mutiny on board the HMS Bounty probably the most famous mutiny in history and breadfruit played the staring role. The second attempt was successful. By that I mean about 800 breadfruit trees were actually delivered on board the HMS Providence, however their taste was not to the liking of the workers

Breadfruit was originally imported to provide a cheap, high energy food source for the plantation workers. Many trees were planted in Jamaica adjacent to sugar plantations. The trees were fast growing and low maintenance and breadfruit is laden with carbohydrate which was useful to keep people working. However, the workers refused to eat it and so the plants were used to fed the pigs instead! It took 40 years until the breadfruit was accepted and eaten by the inhabitants of islands such as St Vincent and Jamaica. By this time the illegal trade of human life was officially abolished. It is this historical knowledge and the part that breadfruit played that prevented many elders from getting involved with breadfruit even to this day. But many more younger people love them.

Breadfruit are being touted as world's next superfood they are nutritious but have a high carbohydrate content, some fibre, potassium, phosphorus and calcium. This versatile fruit can be cooked in a number of ways, roasted, boiled, fried, made into porridge or a pudding, baked as a pie or processed and turned into flour. It is good pureed to make a nutritious baby food.

The only downside to this fruit that is used as a vegetable is its premium price. They are cheap to buy in the tropics but difficult to import to other climates as they are delicate and perishable. Picking them green, flying them to the UK and force ripening them isn't the answer, but that is what happens anyway!

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£7.45

Broccoli



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£0.85

Brown Coconut (one)

Life might be considered too short to crack a coconut. However, the benefits of doing so outweigh the drawbacks. Coconuts are high in a mineral called manganese responsible for bone health. The fat content of coconut is high most of it is saturated fat. This high fat content makes coconuts unique and also a tad confusing. Coconuts are usually classed as a fruit. Fruits are not usually high in fat content. However, coconuts are also nuts and this explains their high fat content.

The nutritional benefits of including coconut in your food intake, relies on eating the white coconut meat/flesh raw. If the flesh of the coconut undergoes any form of processing, some of the nutritional content is drastically altered. An example of this is the calorie content. If the coconut is dried, and then presented in new say such as flakes, then the calorie content virtually doubles. That might not suit everyones needs.

But, If you are looking to increase your intake of fibre or protein this doubling effect is likely to be embraced. Natural coconuts contain a modest amount of natural sugar. The most common way of altering coconut is by adding extra sugars is added as part of the processing cycle. This is likely to be the case of each and every product that features coconut in its list of ingredients. It is wise to check the labels before you commit.

Sales of coconut related products are booming and this is due to their perceived health benefits.

A homemade version of a popular coconut snack can be made using the natural coconut flesh alongside a small piece of chocolate with 70% cocoa content. This combination is very hard to beat.

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£1.00

Brown Onions 500g



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£0.55

Brussels Sprouts - 500g

Sales of the humble Brussel's sprouts tend to peak in the last 2 weeks of the calendar year. However, they are available all year round - at half the price! This is exciting news as they pack a powerful immunity boosting punch.

These mini cabbages can be served in a variety of ways and added to other ingredients. I flake them up and add them to a vegetarian stir fry. That way they are hidden from sight but add a delicious nutty taste. This taste is greatly enhanced by using fresh herbs such as thyme. I also sprinkle a teaspoon or two of Jamaica Valley Vegetable Vegan Seasoning.

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£1.00

Burro Bananas 500g

Burro banana are unique in their appearance and their taste. When ripened their taste ranges from being a tangy lemony flavour to tasting like a sweet and juicy apple. In many tropical place the burro is known as an apple banana.

It may interest some to know that regular bananas have a PH level of 5 (making them acidic) whilst burro bananas record a PH level of between 7 and 8 (making them alkaline).

Eating a western diet that is low in natural and unrefined is a major cause of potassium deficiency. Find ways to increase the amount potassium in your diet. The correct level of potassium in your diet can remove the body's sensitivity to salt. Having too much table salt in foods can cause health complications. Overcome this by increasing the amount of potassium going into your body. A start is eating one or 2 bananas a day - but no more! The rest of the potassium intake should come from eating other potassium rich foods such as yams.

Burro bananas are also low in fat contain Vitamin B, C, fibre, magnesium, phosphorous, calcium, iron, zinc, copper and selenium.

This product is usually delivered green to prevent them being damaged.

Choose to cook and eat them green or leave them to ripen in one or 2 days and eat them or add them to smoothies like a regular banana - but even healthier.



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£3.67

Cantaloupe Melon



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£1.99
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