Kid-Friendly Fruit Recipes: Tasty Bites for Young Foodies

By Director – Josh Ball · Last updated Friday, 12 January 2024 · 5 min read

Healthy Eating for Growing Kids

You can’t underestimate the power of healthy eating when it comes to a child’s growth and development. Fresh fruit plays a vital role: fruits are rich in vitamins, minerals, and fibre, contribute to a well-rounded diet, and enhance overall health. 

Introducing a variety of fruits into your child’s daily routine early in life fosters lifelong healthy eating habits – and a lifelong enjoyment of the flavours of fruit. This supports physical growth and aids in cognitive development and immune system strength. A fruit-rich diet can help to prevent chronic diseases and digestive problems later in life. 

Kids can be notoriously fussy eaters – you may need to get creative when it comes to getting them to eat the required amount of fruit for a healthy diet. Don’t be afraid to use a cookie cutter to make fruit into exciting shapes for your kids or create fun pictures and patterns when displaying it on their plates. Here are some suggestions from our team on getting your kids excited to eat fruit!

Sensational fruit smoothie recipes for kids

The first of our suggestions for creative food snacks for children is smoothies! An easy way to combine several different fruits (and some sneaky veg!), here are a couple of recipe ideas to get you started:

Berry Blast Smoothie

Combine mixed berries (strawberries, blueberries, raspberries) with a banana, greek yoghurt and orange juice for a smooth and creamy smoothie packed with antioxidants, potassium and protein.  The sneaky addition of spinach (almost tasteless here) ensures they get their greens, making this smoothie a nutritional powerhouse!

Tropical Mango Tango

This fruit drink recipe is one kids will love in the summer months: combine mango, pineapple chunks, a banana and coconut milk (with a squeeze of lime juice). The zesty twist makes it extra refreshing for those warmer days, and the smoothie contains vitamins A and C. You’ll want to make a bit extra for yourself.

Green Apple Avocado Smoothie

A green smoothie isn’t the obvious choice for small kids, but this one is a refreshing and nutritious option for those who love a slightly tart taste and has many hidden greens. Combine chopped apple, some ripe avocado, cucumber, apple juice, honey to taste, and a handful of fresh spinach or kale. The crisp flavour of the apple and the creaminess of the avocado and honey will mask the task of the spinach or kale, but including it means your kid still gets a boost of iron, other vitamins and healthy fats when you serve them this smoothie.

Creative Fruit Snack Ideas for Your Kids

Sometimes, presentation is the secret to getting kids excited to eat more fruit! Here are some suggestions for turning even the most common apple or pear into something exciting – and healthy!

Rainbow Fruit Kebabs

Skewer various colourful fruits like strawberries, grapes, pineapple, and kiwi on kebabs. It’s an easy way to turn a fruit salad for kids into a fun new snack rich in vitamins.

Apple Peanut Butter Sandwiches

Slice apples into thin rounds, removing the core. These layers will be your ‘sandwich bread’! Add peanut butter to one slice, before placing another on top. These sandwiches offer a crunchy, sweet, and nutty taste, combining the goodness of fruit with the protein of peanut butter.

Banana Sushi

Peel a banana and spread a thin layer of almond butter over it. Roll in crushed cereal, then slice into sushi-sized pieces. This inventive snack is a delightful way to enjoy fruit with a playful twist.

Homemade Fruit Popsicles and Frozen Treats

Homemade frozen fruit treats are an excellent option for kids, as they make for a healthy dessert option and a cool treat in the summer. Grab your blender and some popsicle moulds, and you’re ready to go! We recommend trying strawberry and kiwi or watermelon and mint popsicles or combining your favourite Greek yoghurt with fresh mango for a creamy treat.

Fruit-Inspired Breakfast Recipes

The day’s most important meal is also one of the most versatile. It’s easy to combine fruit into breakfast meals for kids – here are a couple of options for you to try at home.

Mixed Berry Oatmeal

Cook oats with milk and top with fresh berries, a sprinkle of cinnamon, and a dollop of Greek yoghurt. This hearty breakfast is packed with fibre and antioxidants, providing a nutritious start to the day.

Fruity Pancakes

Add mashed bananas and blueberries or pureed apple and cinnamon to your pancake batter for a fruity twist. These pancakes are not only delicious but also offer a great way to include fruit in a classic breakfast dish – and they’re another parent-friendly one, too!

Find all the fruit you need with Farmers Pick

Once you start getting creative with fruit, it’s hard to stop! If you’ve enjoyed these healthy, kid-friendly fruit recipes, head to the Farmers Pick blog for more inspiration! You’ll find plenty of simple suggestions for weaving more fruit and vegetables into your meals. Explore the recipes, tips and tricks online today.

Taste of Summer: Mouthwatering Summer Vegetable Recipes

By Director – Josh Ball · Last updated Friday, 12 January 2024 · 5 min read

Celebrating Summer with Fresh Vegetables

When summer hits, it’s not just the weather that changes. A whole bushel of vegetables come into their own and will be at their most vibrant and flavourful during the summer. 

If you want to make the most of seasonal vegetables in the summer but are unsure where to start, don’t worry! We’ve collected a few of our favourite ways to incorporate those summer veggies at the dinner table, whether in a fresh salad, as a side dish, or the main event.

What are seasonal summer veggies?

Now, exactly which vegetables are at their peak during the summer months? We’re glad you asked. Here’s a list of the vegetables to keep an eye out for:

• Asparagus
• Beans
• Beansprouts
• Beetroot
• Broccoli
• Cabbage
• Capsicum
• Carrots
• Cauliflower
• Celery
• Chillies
• Cucumbers
• Eggplant
• Leek
• Lettuce
• Mushroom
• Pumpkin
• Snowpeas
• Spinach
• Spring onion
• Sweetcorn
• Tomatoes
• Turnips
• Zucchini

Cool and Refreshing Summer Vegetable Salad Ideas

Greek Salad

Greek salad is an old faithful and uses a lot of fresh summer veggies! Roughly chop tomatoes, cucumber, onion and olives, and mix with some tangy dressing and feta cubes for a refreshing summer salad. Get creative, and add a few extra summer veggies for some extra crunch – capsicum or snowpeas make a good supplement or addition to this salad.

Rainbow Coleslaw

This is another classic salad that can take on a new life in the summer! Shred cabbage and carrot as usual, but think about adding chopped beetroot, charred (or fresh) corn, chopped kale, celery or even apple and a zesty dressing rather than a cream-based one to give this salad a more sunny flavour.

Bean Salad

Toss green beans in with some beetroot, goat’s cheese and spring onion for another fresh salad idea. Many people also like to add mixed beans to the salad to give you a variety of bean flavours. 

Hot tip: add fruit! Don’t be afraid to mix fruit and vegetables in the summer months! Some popular combos include beetroot and watermelon, stone fruits and leafy greens, mango with spinach, and some chilli. Get creative and expand your palette!

Delicious Summer Veggie Dinner Ideas

Let seasonal summer veggies take centre stage with these dinner ideas.

Vegetable Skewers

Combine capsicum, onion, mushroom, zucchini or eggplant for a delicious vegetable skewer. Have a play with different marinades, or sprinkle salt and pepper and let the natural flavours do their job. A combination of these veggies makes for a great dinner on a stick. Add a piece or two of marinated chicken for those who want some more protein.

Stuffed Zucchinis

Zucchinis come into their own during the summer and are often much larger than their winter counterparts. Make the most of this increased size and flavour by stuffing your zucchinis! You can create flavourful stuffing options using other veggies or spiced chicken and beef.

Grilled Asparagus and Broccoli

Asparagus and broccoli are not the most popular vegetables for a summer meal but combine them with your trusty grill, and you won’t be let down. Sprinkle some salt and pepper and toss onto the grill for a few minutes on each side, letting the greens char slightly to add some bite. While these are usually served on the side of your main dish, if you add some grilled mushrooms or cauliflower steaks and dipping sauce, you have a nice vegetarian grilled dinner.

Delicious Summer Veggie Dinner Ideas

If there was ever a season for picnics and BBQs, it is summer! Gathering together for a feast under wide blue skies and the shade of the trees is how many friends and families while away the summer days. As for what to bring along – here are a couple of suggestions for picnic-friendly vegetable dishes:

Caprese Salad

A staple in Italy during the summer, the Caprese salad is a simple and easy dish that doesn’t hold its punches when it comes to flavour. Find your juiciest tomato, a round ball of buffalo mozzarella and some fresh basil, and away you go! It’s easy to prep at home and layout on the picnic table, and there are plenty of tweaks and adjustments you can make to this salad to shake things up – a little balsamic glaze, a lovely pesto oil, or sprinkle with some dukkha or Italian herbs.

Corn on the Cob

Perfect for picnics, where food you can easily pick up and bite into is strongly encouraged. Grilled corn on the cob is a crowd favourite, whether grilled and smothered in salted butter or coated with chilli salt and lime.

Fresh vegetable dip platter

Give your guests something easy to snack on by chopping fresh summer veggies and pairing them with your favourite dips. Carrots, celery, cucumber and capsicum are all great choices, but with the variety of summer vegetables available for side dishes, expand your selection – beetroot cubes, fresh snowpeas or pieces of pickled eggplant or cauliflower can also make great additions to a summer vegetable platter.

Summer Vegetable Medleys

Can’t choose which summer vegetable to highlight in your dishes? You don’t have to! There is nothing like a vegetable medley where you can weave together the flavours of all your favourite vegetables. Here are some suggestions for combining different summer vegetables in one dish:

Ratatouille

A dish from the southern regions of France, Ratatouille can be both a side dish or a light summer lunch or dinner. Red bell peppers, Roma tomatoes, zucchini and eggplant, chopped and arranged in that unique spiral pattern in your baking dish, dusted with herbs and olive oil, and then baked. If you haven’t tried this one, there is no better time to try it!

Vegetarian Lasagna

Lasagna may seem like an indulgent winter dish, but adding these summer veggies creates a whole new way to enjoy it. Combine pumpkin, zucchini, eggplant, carrots, leek or spinach with a red-based or cheese-based sauce and pasta for a summer spin on a winter dish.

Vegetarian Stir Fry

Great for hot summer nights when you need something easy and quick to cook, a vegetarian stir fry lets you combine all your vegetables and experiment with different sauces and proteins. Start simple, and add more as you go!

Find Summer Vegetables at Farmers Pick

Buying and cooking vegetables based on the season is a great way to experience different vegetables at their best. Head to our Farmers Pick blog to explore more recipe ideas for vegetables and fruit. You’re bound to find something packed with flavour and nutritious value for lunch, dinner, or something in between.

The Scale of Australia’s Food Wastage Problem

Unrealistic Beauty Standards: Rejecting Ugly Fruit and Veg at the Supermarket

Join Farmers Pick and Fight Against the Ugly Fruit and Veg Waste

Bibliography

Nodo helping Farmers Pick Rescue Bananas with Banoffee Pie Doughnut!

By Director – Josh Ball · Last updated Wednesday, 27 September 2023 · 5 min read

Nodo Donuts & Farmers Pick are teaming up to rescue single Bananas from Supermarket Rejection with a delicious Banoffee Doughnut during the month of October.

Every year, a mammoth 37 million kilograms of bananas are considered sub-standard by supermarkets and go to waste on Queensland farms – meaning they never actually leave the farm. This waste equates to a whopping 92.5 million kilograms of C02 emissions, while also putting unnecessary strain on the environment, farmers and fellow Australians. 

Since 2020 Farmers Pick has been working hard with local farmers to rescue their “imperfect” produce and to educate our nation that if a piece of fruit isn’t a “normal” size or shape it is perfectly great to eat and even more fun to use in the kitchen.

When Farmers Pick learned that the supermarkets reject single bananas, they had to do everything they could to raise awareness across the nation.

After hearing this terrifying, mind-blowing stat, Nodo Donuts and Farmers Pick have joined forces to host their own “QLD Banana Rescue” by launching October’s flavour of the month, “Banoffee Donut.”

Founder of Nodo, Kate Williams, passionate about sustainability and reducing food waste, is steering the collaboration with Farmers Pick in order to help save single bananas from going to waste on the farm.

“I love everything Farmers Pick stands for and I couldn’t believe it when I first heard about this – its a huge amount of waste and not to mention the impact it has on the environment and of course the farmers,” Williams said.

“I want to raise as much awareness as possible about these current business practices that are harming the environment and essentially costing farmers and Aussie consumers money.”

“I am always looking at ways to reduce waste within our business and raise awareness around sustainability. It’s something I am very passionate about and you can see throughout all of our stores – the next time you pick up a donut in a box, be sure to throw it in the compost rather than the bin! Some of our packaging is 100% compostable!”

“This collaboration was an absolute no-brainer for me and I am excited for you all to try October’s flavour of the month. There is absolutely nothing wrong with any of these bananas, the fruit itself is in perfect condition, they’ve just gone walk-about from the rest of the bunch.”

“This year, a banana farmer in QLD has asked us for help as he too is facing excessive rejections by supermarkets. The supermarket’s biggest reason for rejecting bananas is because they’re not in a bunch. When a bunch is picked, it naturally has a few bananas that sit off to the side, and these are trimmed in the harvesting process, to get the perfect bunch as defined by supermarkets.” states Josh from Farmers Pick.

Whether they are simply not attached to a bunch, too straight, too bendy, our farmer will continue to have huge numbers of his crop rejected, ending in an ongoing financial and environmental strain, both of which are completely avoidable.”

Major supermarkets only purchase 70 per cent of Australian bananas and the remaining 30% are rejected because they are trimmed to meet their perfect standards, or considered “the wrong size”, an “imperfect” shape, or not the “right” shade of yellow.

Launching on October 1, Nodo x Farmers Pick “Banoffee Donut” will help combat the cost and impact of this waste. Here are the stats:

• Every donut that uses a Farmers Pick banana, will save 295gm of emissions 
• Directly supports local farmers
• Raises awareness about “rejected single bananas”

The Banoffee Donut will be available in all Nodo stores from 1st October and available to pre-order online at nododonuts.com

From Farm to Table: Why Eating Seasonal Produce Matters

By Director – Josh Ball · Last updated Friday, 18 May 2023 · 4 min read

Eating seasonal produce is a great way to enjoy fresh, nutritious food while supporting local farmers. As the seasons change, so do the crops that are available to us. Eating produce that is in season has many benefits for our health and well-being.

Nutritional Benefits of Eating Seasonal Produce

Seasonal produce is harvested at its peak, which means it tends to be more nutrient-dense than produce that is harvested out of season. When produce is grown out of season, it is often grown in artificial or hydroponic conditions. This can affect nutrient content. Seasonal produce, on the other hand, is grown more naturally and is packed with vitamins, minerals, and antioxidants.

Eating seasonal produce can also help to support the body’s natural cleansing processes. In the winter, our bodies require more warming foods like root vegetables, which can help to support the immune system and keep us healthy. In the summer, we require more cooling foods like fruits and leafy greens to help us stay hydrated and cool.

Negative impacts of eating out of season produce

Eating seasonal produce not only benefits your health but also has a positive impact on the environment. By eating produce that is grown locally and in-season, you support local farmers and reduce the carbon footprint associated with the transportation of imported produce. But what are the negative impacts of eating produce that is out of season, and why should you try to avoid it?

Firstly, produce that is out of season is often imported from other countries where it is in season. This means it has to travel long distances to reach your plate, resulting in increased food miles and carbon emissions from transportation. The big supermarkets often import garlic from Mexico, oranges from the US and asparagus from Peru. The longer the distance that the produce has to travel, the higher the environmental impact, and the greater the likelihood that the produce will spoil or be damaged during transit.

Secondly, produce that is grown out of season often requires additional resources to grow, such as artificial lighting and heating. This results in a higher energy cost and carbon footprint associated with its production. For example, growing tomatoes out of season in a greenhouse requires the use of artificial light and heating, resulting in a higher environmental impact.

Seasonal Produce at Farmers Pick

We believe moving with the seasons is critical to creating a more sustainable food system, and delivering the freshest, most tasty produce available.

Coming into winter, it is an exciting time as the seasons are moving and what is available is changing weekly.

Some things you might see in your box in the coming month:

By eating seasonal produce, you can enjoy a variety of fresh, nutritious foods that are packed with vitamins, minerals, and antioxidants. Seasonal eating can also help to support the body’s natural cleansing processes and keep us healthy throughout the year.

At Farmers Pick, we are committed to bringing you the best seasonal produce that is grown locally and sustainably.

Embracing Oat Milk: The Sustainable and Nutritious Choice

By Director – Josh Ball · Last updated Friday, 12 May 2023 · 4 min read

In recent years, the popularity of plant-based milk alternatives has soared, with one option emerging as a true champion of sustainability and nutrition: Oat milk.

Australians renowned for our love of coffee and environmentally conscious lifestyle, have quickly embraced oat milk as a sustainable and healthful choice.

Let’s delve into why oat milk stands out as the most sustainable option and explore its numerous benefits for both individuals and the planet.

Environmental Sustainability

Oat milk takes the lead when it comes to sustainability for the following reasons:

Lower Carbon Footprint

Oats require significantly less water compared to other milk alternatives like almond or soy, and uses 60% less energy than cows milk. Growing oats demands just one-third of the water needed for almond cultivation, making oat milk a more water-efficient option.

Reduced Land Use

Unlike dairy farming, oat milk production doesn’t involve grazing land or animal rearing. By choosing oat milk, Australians can help preserve natural habitats, protect biodiversity, and reduce deforestation caused by the expansion of farmland.

Lower Greenhouse Gas Emissions

Oats are considered a low-emission crop, contributing to lower greenhouse gas emissions than dairy farming or other milk alternatives. In comparison to cow’s milk, the production of oat milk leads to 80% less greenhouse gas emissions. By opting for oat milk, we can actively combat climate change.

Health Benefits

Beyond its positive environmental impact, oat milk offers an array of health benefits including:

Nutrient-Rich Profile

Oat milk is a rich source of essential vitamins and minerals, including calcium, iron, and vitamin D. It is often fortified with additional nutrients, making it a viable alternative for those following a plant-based or lactose-free diet.

Heart-Healthy

Oat milk contains beta-glucan, a soluble fiber that can help reduce cholesterol levels and promote heart health. Its consumption has been associated with a decreased risk of cardiovascular diseases.

Digestive Wellness

The fiber content in oat milk aids in digestion and helps maintain a healthy gut. It can alleviate symptoms of digestive issues such as constipation and bloating.

Allergen-Free

Oat milk is naturally free from lactose, soy, and nuts, making it an excellent choice for individuals with food allergies or intolerances.

Versatility and Taste

Oat milk’s mild, creamy flavor makes it a versatile option in various forms. It complements coffee, tea, cereals, and smoothies exceptionally well, providing a smooth texture and adding a hint of natural sweetness. The wide availability of oat milk in cafes and supermarkets is a plus!

So, the next time you reach for milk, consider oat milk – the delicious, nutritious, and environmentally friendly choice.

At Farmers Pick, our go-to oat milk is the delicious Minor Figures. We loved it so much, we decided to give you the option to add it to your weekly box!