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Avocados
Avocados can help lower LDL (bad) cholesterol levels as they are a good source of monosaturated oil. They also are the perfect food for pregnant women. The folate in one avocado per day provides 30% of the recommended daily dosage and helps prevent life threatening birth defects of the spine and brain. Use avocados instead of butter to control weight and aid digestion.

Organic avocados tend to have a higher dry matter content (20% more on average) than conventionallly grown, so when you hold two same size avocados in your hands, you will see that the organic one weighs more. So you are getting more avocado and its nutrients, and less water!

Blueberries
Blueberries are making headlines for their anti-oxidant properties these days. According to recent university research blueberries confer true "anti-ageing" benefits, appearing to actually  reverse some aspects of brain aging due to their high anti-oxidant power.

Blueberries are at their sweetest in the autumn months of March and April. Enjoy them as a snack, in smoothies, or try this  blueberry soup recipe for a change:

In a food processor, combine 4 cups of fresh blueberries, 1 cup of Pinot Noir, 1/4 cup of honey and blend until the mixture becomes smooth, but do not strain. Chill the soup before serving, and garnish each bowl with creme fraiche. 

Kiwifruit
According to recent studies, kiwifruit is the most nutrient dense of all the fruits:

1. It has more vitamin C than oranges (98mg per 100g instead of 70mg)
2. Two medium kiwifruit are the best source of Lutein, a newly discovered phyto-chemical that helps reduce the risk of cancer, heart disease, and cataracts.
3. It's a good source of fiber, both soluble (effective against diabetes) and insoluble (effective against constipation)
4. It has more potassium than bananas; potassium helps the heart work more efficiently.

Organic kiwifruit keeps better than conventional. When conventional New Zealand kiwifruit has been pulled off the shelf because is going soft and has been replaced with imported kiwifruit, keep an eye out for organic: it’s around, it’s cheaper and it’s better for you!

Oranges
One of the best fruit for Calcium. Virus infections occurs only when calcium reserves are low! Oranges also supply 30-50 mg of Vitamin C per 100 g. Vitamin C is vital for resistance to infection and to improve iron absorption. Squeeze your own orange juice, as 90% of the vitamin C content of commercial orange juice is lost during processing.

Navel oranges are available in winter from July to November and they are most suited for eating. They are only on the tree for 12 months, so their appearance is literally spotless!

Valencia oranges , on the other hand, stay on the tree for 18 months (they are available from December onwards) and the longer the fruit stays on the tree, the more chances of being affected by thrips. Again, don’t let skin marking put you off: Valencias are a beautiful squeezing orange, full of juice and flavour.

Black Spot in oranges
Black Spot in orange skin are due to thrip damage. Organic oranges can be more affected by Black Spot as organic orchadists cannot use fungicides to stop it , but please don’t be discouraged by it, it is only skin deep! Inside they are as sweet and flavoursome as you can find.

Pears
How come people eat so few pears??? They are so sweet and refreshing! They are also full of fiber, pectin (helps lower cholesterol levels) and Sodium. Sodium helps eliminate carbon dioxide waste from your lungs.

Organic produce is not only grown for appearance, but for flavour and goodness. Try an organic pear and taste the difference. Look out for out tree-ripened ones in the middle of the season !

We punnet our pears to prevent them from getting bruised.