Vegetable Profiles

Butterhead Lettuce

Butterhead Lettuce

Butterhead Lettuce are very large, beautiful head lettuces providing excellent value for money. Each leaf is removed by turning the lettuce upside down and peeling off one large leaf at a time.

Butterhead Lettuce is more than main ingredient in your tossed salad , why not try these no waste ideas?

  • Use whole leaves as delicious, low-carb alternative wrap for tacos
  • Use in place of Cos Lettuce for perfect crispness in a Chicken Caesar Salad
  • Enjoy the right amount of crunch in salad rolls, sandwiches, wraps and burgers


Maybe you only know Beetroots as those vinegary slices in a can yet this red bulb of antioxidant goodness will have an image makeover if you try these options.

  • Grate raw beetroot into your rissoles for a burger with punch
  • Use a mandolin to make fresh beetroot batons and add to coleslaw
  • Beetroot and orange relish is divine 
  • Bake a tray of chopped Beetroot to release natural sugars (the skin then slips off easily). Add to your next tossed salad or salad sandwich. It’s delicious!
  • Cube Beetroot and cook on the BBQ with onion rings as a side with your meat
  • Beetroot leaves can be added to tossed salads or shredded into frittatas, quiches or even a bologniase sauce. (Sneaky way to include these leafy greens along with our rainbow chard and spinach into your family diet)

Rainbow Chard

The ever beautiful Rainbow Chard is simply multi coloured Silverbeet. Rather than just green and white Silverbeet, Rainbow Chard comes in red, pink, orange, yellow, white with pink stripes, white and more. Rainbow Chard is far more heat tolerant that traditional Spinach and is generally available all year.

Rainbow Chard is a nutritional powerhouse being low in calories and containing Vitamin’s K, A, C & E, Manganese, Magnesium, Iron, Potassium, Copper, Anti Oxidants, Phytonutrients and more.

Rainbow Chard can be best described as salty spinach crossed with celery. It is best served lightly cooked and is generally prepared by cutting the leaves off the stem, then slicing the stem up like celery and the leaves like spinach.

Rainbow Chard can be used a spinach substitute in any cooked meal such as:

  • Soups 
  • Stews
  • Stir Fry
  •  “Spinach” Pie 
  • Added to baked beans
  • An ingredient in vegetable stock

We invite you to try this delicious and visually appealing vegetable.


Most people are aware of Garlic however we feel it is vital that everyone understands the nutritional and healing powers of this amazing vegetable. Garlic is arguably the most important vegetable or herb to regularly include in your diet for a healthy, happy life.

There are thousands of studies verifying Garlic’s beneficial effects on our health and it has been proven to assist in the prevention and treatment of Heart Disease, Cancer, High Blood Pressure, Colds (corona viruses) and Infections, Hair Loss, Alzheimer’s Disease and Dementia, Diabetes and much more.

Nutritionally Garlic contains Vitamin’s C, E, K, B6 & A, Folate, Choline, Allicin (Sulphur), Calcium, Iron, Magnesium, Phosphorous, Potassium, Sodium, Zinc, Copper, Manganese, Selenium and more.

Eating Organic Garlic is especially important as chemically raised garlic is typically sprayed with a poison post harvest to stop it from sprouting.

Cooking with Garlic is very easy so why not try some of these ideas:

  • The base of any cooked meal usually consists of Onions, Carrot, Celery and shredded or chopped Garlic
  • Whole cloves can be roasted creating a sweeter flavour to be used a side or dip
  • Shredded garlic can be added to a salad dressing for a spicy, healthy kick
  • Add shredded garlic to your preferred taste to mashed potatoes
  • Infuse shredded garlic in olive oil
  • Cut slits in a roast lamb or beef and insert whole cloves into the meat. The garlic will roast inside flavouring the meat and melting the garlic
  • Make home made garlic bread


Coriander is a small green herb that looks quite similar to flat leaf Parsley. In Australia we generally use Coriander to describe the herb (fresh leaves) and the ground seeds as a spice while other countries use the term Cilantro to describe the leaves.

Coriander is used extensively in Indian foods and in fact in most Asian cooking in general, it is also used in Mexican dished like tacos. It has a unique flavour and has the ability to transform a meal into something special.

More than just a garnish Coriander, like all herbs, should be used and eaten in larger quantities than most people tend to serve so we encourage customers to use more than you might think per person.

Here is the best part, Coriander is a very potent natural healer both in nutritional profile and its ability to detox the body. Coriander contains:
  • Vitamins K, A, C and E
  • Calcium, Iron, Phosphorous and Potassium
  • Assists the body rid itself of heavy metals such as Arsenic, Cadmium, Lead, Aluminium and Mercury (Most people have at least one of these accumulating in their bodies)
  • Protects against oxidative stress
  • Reduces Anxiety
  • Lowers Blood Sugar
  • Supports Heart Health
  • Reduces Urinary Tract Infections
  • Settles an upset stomach
  • Protects against Food Poisoning
  • Protects against Colon Cancer
  • Can be used to soothe skin irritations

Here are some ideas to get more Coriander into your diet:

  • Add a good amount of freshly chopped leaves on top of each bowl when serving your favourite Curry or Stir Fry
  • Use fresh chopped leaves in addition to lettuce in Tacos
  • Add leaves to boost your home made Guacamole 
  • Use instead of Basil for an alternative in making Pesto. Extra tip freeze your pesto in silicon muffin trays then bag them up in the freezer so you can add to your cooking on demand.
  • Coriander pairs very well with Lime Juice in most dishes


Far more than just a decorative garnish for your plate Parsley is yet another nutritional powerhouse containing:

  • High amounts of Antioxidants
  • Boosts Immune Function
  • Diuretic Compounds that assist relief from Bloating
  • Improves Digestion and Kidney Health
  • Has Anti-Bacterial and Anti-Fungal properties 
  • Assists in reducing bad breath
  • Vitamins K, C and A
  • Folate, Iron, Potassium, Calcium, Magnesium and Manganese

Here are some ideas to get more Parsley into your diet:

  • Always use the whole herb, the stem and leaves are edible and delicious
  • Add fresh chopped leaves on top of most soups and stews in each serving
  • Add to meat sauces like bolognese, carbonara, alfredo and marinara along with Rainbow Chard to boost the amount of greens in your meals  
  • Add fresh chopped leaves and stems to almost any salad
  • Stir fresh into mashed potatoes
  • Use as one of your greens in a Smoothie
  • Parsley is one of the made ingredients of Tabbouleh a middle eastern dish made with bulgur wheat and tomatoes
  • Add to home made chicken of beef stock to boost nutrition and flavour
  • Parsley is often underutilised so we recommend using a lot more per serving than you may be accustomed to. More is better 🙂
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