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FIRST PUBLISHED IN AUSTRALIA IN 2015FIRST PUBLISHED IN AUSTRALIA BYADPAC AUSTRALIAP.O. Box 770NSW 1360AUSTRALIATEXT COPY RIGHT © ADPAC AUSTRALIA 2015DESIGN COPY RIGHT © ADPAC AUSTRALIA 2015 ALL RIGHT RESERVED THIS BOOK IS SOLD OR GIVEN AWAY SUBJECT TO THE CONDITION THAT IT MAY NOT BE REPRODUCED, STORED ON RETRIEVAL SYSTEM OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, ELECTRONIC, MECHANICAL, PHOTOCOPYING, RELORDING OR OTHERWISE WITHOUT THE PRINPTUEBLDISIHNERA'SUPSRTIRORACLOIANSBENYTA. DPAC AUSTRALIA ISBN 978 0 646 541952 PRINTED IN AUSTRALIA BY ADPAC AUSTRALIA 3

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Part I1/ Taking the first stepAustralia is a country that is well-known for the excellent standard and variety of fresh produce thatis available. A huge range of climates, mixed withAustralia boasts some of the highest quality, andworld.Unlike many countries that are restricted to one ormeans that it is home to several different climates. These climates typically range from sub-tropical,to cold, temperate, dry, and finally back to fully tropical areas. Because of this, Australia is able togrow a huge range of fresh produce ranging from onions, avocados, broccoli, cauliflower, to tropicalfruits like bananas, mangoes, pineapple, passionfruit, and lychee.When it comes to fresh produce, Australia truly is a lucky country. As the above paragraph show us,the wide variety of fresh produce available, coupled with a general Australian belief in and love ofquality fresh fruit and veggies, means the fresh prodsellers, growers, buyers and distributors alike.Because of the sheer number of different fruits and veggies that can be grown, and the huge range ofHowever, for those people who are interested in end, at Love Fresh we offer our customers constantFresh, tasty, filling, and heart-healthy fruits and veggies are an important part of any diet or meal.range of fruits and veggies has the added benefit of helping you control your weight, and bloodpressure. 8

Keep it colourful: Why not challenge yourself to eat a selection of certain coloured fruits andvegetables each day? For example, you could have a red/green/orange (tomato, apple, carrot) day.Make it your mission to consume a whole rainbow of fruits and vegetables every week.Mix them up: Feel free to add your fruits and veggies to food that has been baked or cooked. You canmix and match meals together. Salads and vegetables can be paired with pasta, lasagnes, casseroles,soups, and omelettes. You can make fresh or frozen fruits a part of every meal by adding them topancakes, waffles, or smoothies. Get creative and enjoy yourself!Roast away: Most vegetables taste excellent when roasted. Try roasting veggies like cauliflower,broccoli, onions, carrots, eggplant, or tomatoes. By exposing these vegetables to high heats for along time they will caramelise. By caramelising them you will enhance their natural sweetness andreduce bitterness.Use healthier cooking methods: Rather than frying your food, go for healthier methods ofpreparation like steaming, grilling, roasting, baking, or a light stir fry of red or green vegetables.These preparation methods will ensure you are getting the maximum nutrients and healthy benefitsout of your vegetables. Wherever possible, avoid using oils and saturated fats.Enjoy vegetable dippers: Start by chopping raw veggies into bite-sized pieces. Vegetables likecapsicum, cucumbers, broccoli, celery, and cauliflower are perfect for this. You can then dip theveggies into your favourite low-fat or fat-free dressings.Sip smoothies: If you’re looking for an easy and enjoyable way to increase the amount of fruit youconsume, smoothies are the perfect choice. To make a smoothie all you need is some frozen fruit, lowor non-fat milk and/or yogurt, and some 100% fruit juice. Process everything into a blender untilsmooth and you have a simple, delicious, and healthy meal ready to go. You can try with differentcombinations to find what you like best. Note that some cholesterol-lowering medications mayinteract with grapefruit, grapefruit juice, pomegranate and pomegranate juice. Please talk to yourhealth care professional about any potential risks.Try fruit pops: Put 100% fruit juice in an ice tray and freeze it overnight. You can eat the fruit cubesas icy poles or put them in other juices. Frozen seedless grapes make natural icy poles and are a greatsummer treat.Enjoy fruit desserts: Fruits that are in season and freshly prepared are fantastic not only in in taste,but also presentation and nutrition. The value of fresh fruits in dessert is excellent and much cheaperthan most other dessert options. A dash of lemon or lime or even some ripe passionfruit on top ofmost fruits will make an excellent dessert option.3/Why we need fresh produce to keep our body healthyMost of us will be familiar with the concept of ‘eating healthy, eating fresh’. Whether it was ourparents insisting that we eat fruit picked fresh from the tree, or our grandparents taking us shoppingat our local grocer, we have, at some point, begun to associate fresh food with being healthy. And ofcourse, this association is completely correct. Humans evolved eating fresh food, whether it was fruitpicked from trees or animals caught and prepared the same day. Most of the time food couldn’t bepreserved and had to be consumed immediately or within a limited time frame or it would spoil. It isonly relatively recently that we have begun to take the ‘fresh’ out of fresh produce. 9

Generally it is the bigger supermarkets that are responsible for the worst of it. Fruit and vegetablesare often picked while they are not even ripe, and transported all over the country, only to sit foranywhere from a few days to 11 months in storage. Some produce is heated to give the appearanceof ripeness, others are gassed; still others are bred to appear ripe, but sold while they are still in theearly stages of growth.The process of transportation itself can significantly reduce the benefits of eating the fruit in the firstplace, especially since many of the beneficial nutrients in the produce aren’t yet available when it isunripened.People are becoming more aware of the advantages of buying fresh produce from a local market ordedicated grocer. Many grocers buy directly from the market every day. In doing so, the middle manis basically cut out, meaning that all produce that is supplied is coming in fresh, and delivered directlyto the customer. This way, you will receive the full benefit of eating the fresh produce.Of course, another advantage of eating fresh is a healthy sense of community. This sense ofcommunity is what is absent from many large supermarkets. By bringing back ‘old-fashioned’ valuessuch as quality products, and excellent service to our stores, we are creating a space in which a senseof community is created. One that you will love and continually return to fresh local green grocers. 10

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5/We want to share with you what we know about fresh produceAt Luv Fresh our passion is fresh produce. We lovein the community. We aim to provide a place in our local community in which humanity’s natural loveof healthy and fresh produce can flourish. We want to create a space where the ‘traditional’ values ofwarmth, community, and service are present.THIS IS WHAT THIS SITE IS ALL ABOUTindustry, we would not be where we are today. We know our industry, our product, and the peopleinvolved. Because of this, we are able to help you find your way around the industry using the bestand most up to date information available on this site.Our passion for australian fruits and veggies has transformed into a passion for finding the freshestand most delicious produce in an area. We are excited about reaching out to more people, so morelocals can enjoy the experience of eating delicious, healthy produce in sydney and beyond. 32

6/ Fruit and vegetable seasonsWhen it comes to fruit and veggies, Australia offers growers a huge range of climates and seasonsand availability of fresh produce varies considerably according to different seasons and states.Western Australia for example, tends to produce fruits such as blueberries, currants, and figs duringsummer. New South Wales focuses on fruits such as apricots, berries, and melons. Queensland isknown for its huge variety of produce (including tropical fruits) such as dragonfruit, grapefruit,guava, honeydew melon, and of course, pineapple.Australia, Victoria, NSW, and Tasmania produce a wide range of apples including Royal Gala, PinkLady, Sundowner, Lady Williams, Jonathan, Red Delicious/Hi Early, Fuji, and of course, Granny Smithand Golden Delicious.Australia is also known for its large range of vegetables. Vegetables grown in colder climatesgenerally consist of cabbage, carrot, and potatoes. NSW is known for producing veggies like broadbeans, and herbs such as oregano and thyme. In Northern tropical Queensland, vegetables such asbeetroot, zucchini, and sweet corn make a popular crop. fresh produce in Australia depends largely on supplyand demand. Generally as demand for a fruit or vegetable goes up (such as when it goes out ofseason or becomes scarce) the price will rise. Similarly, as the availability (supply) of fresh produceincreases, the prices will generally fall.different, perhaps some type of produce that we have run out of. That is why, if the demand is greatenough, we will import produce from overseas for you. We always import from countries that we excellent produce. Generally, If these countrieshave had a high yield they will supply to us. In return, when we are able, we will supply some of ourexcellent produce to them. 33

7/ Taking the next step – Shop with usWe’re firm believers in shopping locally. The benefits of shopping with your local fresh grocer areconsiderable, and offer a simple way of living a happier, healthier life. One of the major benefits ofsourcing produce locally is that the produce inequals healthier produce.Buying fresh and local produce equals living a healthier and happier life. Buying from your freshfrom means that we can make choices that will allow us to give our bodies fuel that will help us enjoylife. Sourcing your produce from us will also create a healthy sense of community in an area. Webelieve in pairing excellent, old-fashioned service with the best locally sourced produce available toprovide you with the best fruit and veggies that Australia has to offer.At Lov Fresh we offer customers benefits that no one else can. With our years of experience in thefresh produce industry, coupled with our huge amount of insider knowledge, we provide youlocal knowledge when you visit this site. We know our product and our industry inside out, this isespecially advantageous for you, our customers. Our insider knowledge of the industry also gives usaccess to some excellent insighs + tips.purchasing and consuming the best produce. For ion, read on! We’re looking forward to seeing youin Part 2Part II1/ Pick correctly your produce and weekly suppliesRegular shoppers will agree that there is an art to picking the right fresh fruit and vegetables eachweek. Whether you’re an old hand at the weekly (orinto the whole role of being head shopper in yourguarantee your weekly shop will be a breeze.The most important step in choosing fresh produce is to trust your judgement and your senses. Evenif you’re used to shopping at a big supermarket, and looking through produce at a fresh grocer is anew experience, most people can naturally perceive wthey won’t lead you astray. Make use of your senses. Obviously you won’t be able to directly tastehow the produce looks, feels, and smells.Although all fresh produce is different, there are still some ground rules for picking the best fruits andvegetables for your kitchen.When you are choosing fruits, pick them up and feel them. Although you should be sure not tosqueeze it. Squeezing is not the correct procedure and can actually end up damaging fruit. Whatyou’re looking for is a surface that is smooth and even. A fruit doesn’t have to be perfectly shaped,and small dents and bumps are to be expected. However, excess bruising or odd colouring issomething that should be avoided. A firm surface is good, what you don’t want is a fruit that is rockhard. For most fruits an overly hard surface indicates that fruit is not yet ripe. In citrus fruits a rock 34

hard surface indicates dryness. Likewise, an overly soft fruit generally means it is rotting or is past itsideal stage of ripeness. When smelling the fruit, look for an aroma that is both light and sweet. Toosweet or strong once again points to an over ripening of the fruit, while a lack of odour means thatfruit may lack flavour, or has not ripened enough. Another rule of thumb would be to feel the weightof the fruit in your hands. This is especiallytrue for melons, tropical fruit, and stone fruit.The rules for choosing vegetables are slightly different. Generally when it comes to vegetables, therule is ‘the firmer the better’. Firmness points to the combination of ripeness and freshness that is soimportant in vegetables. No one wants a soft carrot, or wilted lettuce! When it comes to visualappeal, check that the colour of the vegetable is consistent. Once again, slight scarring, dents orbumps are fine, but areas of deep discoloration and very uneven skin tones should be avoided. Thesegenerally indicate bad produce or a potentially rotten crop.Fruit and vegetables sold at supermarkets have often been stored for a longer period of time as thelogistics of distribution prevents produce going directly into the store. While the upside is that theproduce can be stored for a long time, the downside is that it will often retain little of its originalnutritional value.When you are choosing fresh produce, it is important to think about the shelf life of the fruit andvegetables you are purchasing. Fresh produce is completely natural and this means its ‘shelf life’ isreduced. Some produce will spoil faster than others, which is why choosing to eat fresh and healthyproduce can take some planning. Your two best sources of information are the internet and us, yourlocal grocer. We can give you pointers on the best way to store produce, as well as the shelf life ofany fruit or vegetable. Eating naturally represents a more ‘holistic’ approach to life. It may take alittle more planning, but the benefits (a reduced waist line, feeling light and healthy, increased vigourfor life) are definitely worth it.2/ Get a planEating fresh produce represents a return to a healthier, more natural approach to life. Choosing freshproduce means you are eating the way humans originally consumed food. The best approach toeating naturally involves consuming foods when they are in season. Of course, consuming food in thisway requires some degree of planning to ensure the produce doesn’t spoil or rot.Knowing what foods are in season means you can plan your weekly meals accordingly. Eatingaccording to what is in season is healthy and natural. You can even base menus for everyday mealsor special occasions around what produce is currently in season. In this way, the dishes you areeating will literally become the ‘flavour of the month’.Contrary to what many people believe, purchasing fresh produce is actually cheaper than shopping ata supermarket and buying processed, transformed, or pre-packaged meals. Buying fresh fruit andvegetables means that you are purchasing produce at the time of year when it is most plentiful. Basiclaws of supply and demand tell us that when there is a plentiful supply of something, it becomescheaper. Therefore produce that is purchased ‘in season’ is being bought at a time when its price ischeapest.If we look at the long-term benefits of eating fresh produce, we can see that it results in an increasein our health and wellbeing. This equals more energy and increased levels of happiness, as well as areduction in illness and stress. All things to look forward too! 35

3/ Be informed: Do Researchas to why many consumers are choosing a diet of fresh fruit and vegetables. Picking fresh produce ispyramid, therefore it is worth trying to include fruit and vegetables in every meal.The beauty of fresh produce lies in its adaptability. Fruit and vegetables make anincorporate fresh produce into your everyday diet:Including fresh produce into every meal of your day will help keep your body strong and your diethealthy. Why not serve some fresh fruit as a side to your breakfast? Or whip up a fruit salad for ahealthy, light dessert? When it comes to meals, salads that use fresh, crispy vegetables are perfect. Inwinter you can use vegetables in soups. Of course fresh veggies maand dinner.foods from all five levels of the food pyramid. As well as fresh fruit and vegetables, meals can containa mixture of low-salt foods, cereals, breads, legumes, lean meat, and small amounts of dairy andproducts with reduced amounts of fat. It is import uce (especially fruits) make excellent snacks, andLooking at what is in season will go a long way to helping you decide what to eat. Look at what foodsare ripe and fresh and incorporate these into meals. We will have all fruits and vegetables that are inseason set out for you, making your job of deciding what ingredients to use that much easier. It issignificantly reduce wastage.4/ Knowing how to rotate and preserve your produceOnce you’ve bought your fresh produce, the next step is to store it. The freshness of your vegetablesmeans that a different approach to storage will be necessary. To help you get started, here are a fewsimple guidelines on storing your fresh produce:A very important thing to remember is that you should never store fruit and vegetables together. Thisis because fruits generally give off high levels of a chemical that helps ripen other fruit. Whenvegetables are exposed to this chemical, they will ripen and spoil quite quickly.There are a couple of different methods with which to store fruits. These are obviously dependent onfruits such as melons, apples, and pears. Fruits such as grapes,berries, avocados, mangoes, and 36

bananas will start to ripen quickly if they are left out for too long. For this reason they should berefrigerated. It is important to refrigerate this produce at a reasonable temperature. Avoidtemperatures that are too cold. Generally, storing thWhen storing vegetables, you should trim off any leafy ends. Don’t leave your veggies too closerubber bands, and if you store the vegetables in a bag,flow is good. It is a good idea to soak any leafy vegetables before storing them. However, be sure toshake off any excess water before storing the vegetables.long. Learning how long produce lasts requires some research. Once you get into the swing ofpreparing the meals it becomes much easier and a lot of fun. There is a joy to be foundof fresh produce you purchase will be influenced by how many people you are cooking for and theirevery day of the week is fine, while other people would prefer a different meal each night. The5/ Three keys to success – healthy, in season, community (for the consumer!)HealthyIn seasonCommunityTo get the most from your fresh produce, and to ensure you are living the best life possible, there arethree things that you need to focus on. These are:being healthy, choosing produce that is in season,and focusing on your community. consuming more fresh produce was most likely thevegetables may be somewhat overwhelming at first, which is where we come in. As your local grocer, getables is that you are consuming food when itwas meant to be consumed: when it is fresh and in season. You will find that fresh food always 37

tastesdelicious and healthy. It is always immediately ready to be consumed.The third key to success is community. Once you start shopping at your local grocer, you will begin toenjoy a genuine sense of community.A fresh grocer really provides a sense of community that largercommercial stores, though efficient, often cannot provide. As your fresh grocer, we like to considerourselves more than just a store for excellent, high quality fruit and veg. We believe that we are alsoa community hub of sorts. A place where people can gather to socialise and enjoy each other’scompany, as well as excellent, good ‘old-fashioned’ service. Buying fresh produce allows you toexperience your community in a whole new way, and to make long-lasting, worthwhile connections.By choosing to buy fresh, you are also limiting the amount of wastage that you create. Fresh produceis usually best consumed very close to the date when it was purchased. This being the case, you willnaturally begin only buying the amount of food you need to avoid wastage. This will begin to saveyou both food and money almost immediately.Buying fresh produce is also an excellent way to begin educating your children, or other friends andfamily members about the benefits of healthy eating. Healthy eating habits are a powerful toolthatwill set you on the path to a fulfilling life filled with energy and happiness. Of course, you willcertainly experience all the benefits of the changes in your diet too!In conclusion, it is only you who will have the final say in what you consume, and in how you willjudge your fruit and veggies. To make things easier, try and keep a daily diary listing your foodconsumption, and you will quickly learn how to buy, store, and eat fresh on a weekly basis.A simple and effective rule of thumb would be to eat a piece of fruit or vegetable at every meal. Thisshould be sufficient to cover your daily intake needs. There’s always frozen, canned, and driedvarieties and this would pull you through. But as we know all too well, ‘fresh is best’.Look at it this way:A plate of fruit and veggies on a daily basis is a sign you are staying healthy. A happy mind and bodywill help you enjoy life, feel good and energetic, playful, and will work to keep active. It may evenhelp prevent certain types of illnesses.So enjoy your new lifestyle, and we wish good health to you and your family.Fresh is best!Part IIITo get started in immediately receiving the benefits of eating fresh and healthy, we’re going to giveyou 6 hot tips on eating well. Read on to find out a few ways in which changing your diet will changeyour life.Eat fresh 38

Eating fresh fruit and vegetables is an important step in creating a healthy and balanced diet. Byeating fresh produce, we are consuming minerals and vitamins that are important to the needs ofour bodies. Because of this, eating fresh will reduce the risk of a number of health problems anddiseases. Although the health benefits of eating fresh are very important, there are other reasons tochoose to eat fresh fruit and vegetables. Eating produce when it is season makes it tastier. Also,eating food when it is fresh will make it easier for you to choose what to purchase. You will have thebenefit of knowing that the fruit and vegetables you choose are at the perfect stage for consumption.Eating with the seasonsEating fresh produce means that you are eating in line with the seasons. When you eat fruit andvegetables only when they are in season you are consuming produce when it is at its optimum levelof ripeness. Eating produce when it is freshest is the healthiest option. It also represents a morenatural way of eating. Humans evolved to eat food when it was fresh, and it is only recently (in termsof human history) that we have been able to store food for a considerable length of time. There isnothing wrong with eating food that has been stored for a while, if it has been stored properly.However, when it comes to fruit and vegetables, fresh is always best.Eating as a communityEating as a community is a great way to ensure you are eating in the healthiest way possible. Whenwe are by ourselves, we often don’t make as big an effort to cook. We are more likely to consume amicrowaved dinner while we veg out in front of the TV than we are to actually eat any veggies!Wherever possible we should eat with others. Even if you live alone, try to regularly invite family andfriends over for meals. Cooking for people inspires us to make an extra effort. Take the opportunitypresented when cooking for special guests to source fresh produce from your local grocer and createmeals based around what is in season.Eating as community is also better for your health. Eating with others gives us a chance to relax andunwind together, chat about our day, and develop better relationships with each other. Eating wellas a community can inspire us to live healthier, fresher, and more fulfilling lives.Cook dishes yourselfCooking meals for yourself is also excellent way to stay healthy and eat well. Cooking meals foryourself means that you have an opportunity to select and use the freshest and healthiest ingredientsaround. It is a great way to stay in shape while enjoying tasty meals. By cooking for yourself, you arelearning an important life skill. That is, how to care for your body and mind. By using fresh andhealthy ingredients, you will also develop a deeper understanding about where your food comesfrom, as well as its nutritional value. Of course, one of the best parts of cooking for yourself is that itgives you a chance to really get creative with your meals!Create a nutritious and balanced dietCreating a nutritious and balanced diet is key to eating and living well. To do this, it is important toinclude selections from all five food groups in your diet. The five food groups include: - Vegetables and beans/legumes - Fruit - Cereal – wholegrain and high fibre varieties - Lean meats and poultry - Milk, yogurt, and cheese (low fat is best) 39

Obviously, you should be including some of these foods more often than others in your diet.Vegetables and legumes/beans should make up the bulk of what we eat. Fruits are also an importantpart of any diet, and a couple of serves of fruit per day is ideal. We should avoid too much red meatand instead choose lean meats or poultry. Milk, yogurt and cheese are also important to any diet, butshould be consumed in small portions. Wherever possible, choose the healthier, low fat options thatare available to you. Everyone is different, and the number and amount of serves of each group fromthe food pyramid will vary according to a large number of factors. However, taking the time to findout what works for you and what doesn’t will help you create a healthy and balanced diet perfect foryour needs. When snacking, choose fresh produceChoose fresh fruit and vegetables when snackingIt is easy to eat a healthy and balanced diet but still fall into bad habits when it comes to snacking.Don’t worry, we’re not going to tell you to cut snacks completely from your diet. Let’s face it,sometimes you might just get hungry between meals! The best thing to do in this situation is toreplace snacks that are high in salt and sugar, with healthy and fresh produce. Often salty/sugarysnacks don’t actually satiate us. Often they make us hungrier than we were before. By choosing tosnack on fresh fruit, veggies, or even small portions of nuts, you can ease your appetite and stayhealthy and happy at the same time. ENJOY GOOD HEALTH AND HAPPINESS THE LOV FRESH TEAM 40