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How do I keep my fruit, veggies and herbs fresh longer? Are there any ‘hacks’?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> We all know <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">fresh produce is good for us</a>, but fruit, vegetables and herbs have a tendency to perish quickly if left uneaten. This is because <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">even after harvesting</a>, produce from living plants tends to continue its biological processes. This includes respiration: producing energy from stored carbohydrates, proteins and fats while releasing carbon dioxide and water vapour. (Ever found a sprouting potato in your pantry?) On top of that, fresh produce also <a href="https://www.mdpi.com/journal/agriculture/special_issues/quality_safety_fresh_produce">spoils easily thanks to various microbes</a> – both harmless and ones that can cause disease, called pathogens. Simply chucking things in the fridge won’t solve the problem, as different types of plants will react differently to how they’re stored. So, how can you combat food waste and keep produce fresh for longer? Fortunately, there are some helpful tips. <h2>Freshness and quality begin at the farm</h2> Farmers always aim to harvest produce when it’s at an optimal condition, but both pre-harvest and post-harvest factors will affect freshness and quality even before you buy it. Pre-harvest factors are agricultural, such as climatic conditions, soil type and water availability. <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">Post-harvest factors</a> include washing and cleaning after harvesting, transportation and distribution, processing and packaging, and storage. As consumers we can’t directly control these factors – sometimes the veggies we buy just won’t be as good. But we can look out for things that will affect the produce once we bring it home. One major thing to look out for is bruised, wounded or damaged produce. This can happen at any stage of post-harvest handling, and can really speed up the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814609001411">decay of your veggies and fruit</a>. Moisture loss through damaged skin speeds up deterioration and nutrient loss. The damage also makes it easier for <a href="https://www.sciencedirect.com/science/article/pii/S2468014119301943">spoilage microbes</a> to get in. <h2>To wash or not to wash?</h2> You don’t need to wash your produce before storing it. A lot of what we buy has already been washed commercially. In fact, if you wash your produce and can’t get it completely dry, the added moisture could speed up decay in the fridge. But washing produce <a href="https://theconversation.com/do-we-really-have-to-wash-fruit-and-vegetables-53039">just before you use it</a> is important to remove dirt and pathogenic bugs. Don’t use vinegar in your washing water despite what you see on social media. Studies indicate <a href="https://pubmed.ncbi.nlm.nih.gov/16496573/">vinegar has no effect</a> on lowering microbial loads on fresh produce. Similarly, don’t use baking soda. Even though there’s some evidence baking soda <a href="https://pubs.acs.org/doi/10.1021/acs.jafc.7b03118">can remove pesticide residues</a> from the surface of some produce, it’s not advisable at home. Just use plain tap water. <h2>Location, location, location</h2> The main thing you need is the correct type of packaging and the correct location – you want to manage moisture loss, decay and ripening. The three main storage options are on the counter, in the fridge, or in a “cool, dry and dark place”, such as the pantry. Here are some common examples of produce and where best to put them. Bananas, onion, garlic, potatoes, sweet potato and whole pumpkin will do better in a dark pantry or cupboard. Don’t store potatoes and onions together: onions produce a gas called ethylene that makes potatoes spoil quicker, while the high moisture in potatoes spoils onions. In fact, don’t store fruits such as apples, pears, avocado and bananas together, because these fruits <a href="https://www.tandfonline.com/doi/full/10.1080/15538362.2013.748378#:%7E:text=%27Malindi%27%20had%20higher%20respiration%20rates,retention%20in%20fruit%20during%20ripening">release ethylene gas</a> as they ripen, making nearby fruits ripen (and potentially spoil) much faster. That is, unless you do want to ripen your fruits fast. All leafy greens, carrots, cucumbers, cauliflower and broccoli will do best in the low-humidity drawer (crisper) in the fridge. You can put them in perforated plastic bags to retain moisture but maintain air flow. But don’t put them in completely sealed bags because this can slow down ripening while <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">trapping carbon dioxide</a>, leading to decay and bad smells. Some fruits will also do best in the fridge. For example, apples and citrus fruits such as oranges can keep fresh longer in the fridge (crisper drawer), although they can stay at room temperature for short periods. However, don’t store watermelon in the fridge for too long, as it will lose its flavour and deep red colour if kept refrigerated <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">for longer than three days</a>. Most herbs and some leafy vegetables – like celery, spring onions and asparagus – can be kept with stems in water to keep them crisp. Keep them in a well-ventilated area and away from direct sunlight, so they don’t get too warm and wilt. <figure><iframe src="https://www.youtube.com/embed/cHu10C1DAds?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Experimenting at home is a good way to find the best ways to store your produce.</figcaption></figure> <h2>Fight food waste and experiment</h2> Don’t buy too much. Whenever possible, buy only small amounts so that you don’t need to worry about keeping them fresh. Never buy bruised, wounded or damaged produce if you plan to keep it around for more than a day. “Process” your veggies for storage. If you do buy a large quantity – maybe a bulk option was on sale – consider turning the produce into something you can keep for longer. For example, banana puree made from really ripe bananas can be <a href="https://www.sciencedirect.com/science/article/abs/pii/S0023643817300853">stored for up to 14 days at 4°C</a>. You can use <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">freezing, blanching, fermentation and canning</a> for most vegetables. Consider vacuum sealing. Vacuum packaging of vegetables and berries can keep them fresh longer, as well. For example, vacuum-sealed beans can keep up to 16 months in the fridge, but will last only about <a href="https://www.vacpac.com.au/vacuum-sealed-life-expectancy-how-long-will-my-vacuum-sealed-products-last">four weeks in the fridge unsealed</a>. Keep track. Arrange your fridge so you can see the produce easily and use it all before it loses freshness. Experiment with storage hacks. Social media is full of tips and hacks on how best to store produce. Turn your kitchen into a lab and try out any tips you’re curious about – they might just work. You can even use these experiments as a way to teach your kids about the importance of reducing food waste. Grow some of your own. This isn’t <a href="https://theconversation.com/growing-your-own-food-and-foraging-can-help-tackle-your-ballooning-grocery-bill-heres-how-216264">feasible for all of us</a>, but you can always try having some herbs in pots so you don’t need to worry about keeping them fresh or using up a giant bunch of mint all at once. <a href="https://theconversation.com/health-check-are-microgreens-better-for-you-than-regular-greens-73950">Growing your own microgreens</a> could be handy, too.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/226763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, Associate Professor, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-i-keep-my-fruit-veggies-and-herbs-fresh-longer-are-there-any-hacks-226763">original article</a>. </div>

Food & Wine

Cost of living: if you can’t afford as much fresh produce, are canned veggies or frozen fruit just as good?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> The cost of living crisis is affecting how we spend our money. For many people, this means tightening the budget on the weekly supermarket shop. One victim may be fresh fruit and vegetables. Data from the <a href="https://www.abs.gov.au/media-centre/media-releases/australians-consuming-fewer-vegetables-fruit-and-less-milk#:%7E:text=Paul%20Atyeo%2C%20ABS%20health%20statistics,278%20to%20267%20to%20grams.%E2%80%9D">Australian Bureau of Statistics</a> (ABS) suggests Australians were consuming fewer fruit and vegetables in 2022–23 than the year before. The cost of living is likely compounding a problem that exists already – on the whole, Australians don’t eat enough fruit and vegetables. <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian dietary guidelines</a> recommend people aged nine and older should consume <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">two</a> serves of fruit and <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans">five</a> serves of vegetables each day for optimal health. But in 2022 the <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">ABS reported</a> only 4% of Australians met the recommendations for both fruit and vegetable consumption. Fruit and vegetables are crucial for a healthy, balanced diet, providing a range of <a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">vitamins</a> and minerals as well as fibre. If you can’t afford as much fresh produce at the moment, there are other ways to ensure you still get the benefits of these food groups. You might even be able to increase your intake of fruit and vegetables. <h2>Frozen</h2> Fresh produce is often touted as being the most nutritious (think of the old adage “fresh is best”). But this is not necessarily true. Nutrients can decline in transit from the paddock to your kitchen, and while the produce is stored in your fridge. Frozen vegetables may actually be higher in some nutrients such as <a href="https://pubmed.ncbi.nlm.nih.gov/25526594/">vitamin C and E</a> as they are snap frozen very close to the time of harvest. Variations in transport and storage can affect this slightly. <a href="https://pubs.acs.org/doi/10.1021/jf504890k">Minerals</a> such as calcium, iron and magnesium stay at similar levels in frozen produce compared to fresh. Another advantage to frozen vegetables and fruit is the potential to reduce food waste, as you can use only what you need at the time. As well as buying frozen fruit and vegetables from the supermarket, you can freeze produce yourself at home if you have an oversupply from the garden, or when produce may be cheaper. A <a href="https://www.growveg.com.au/guides/freezing-vegetables-and-herbs-the-garden-foodie-version/">quick blanching</a> prior to freezing can improve the safety and quality of the produce. This is when food is briefly submerged in boiling water or steamed for a short time. Frozen vegetables won’t be suitable for salads but can be eaten roasted or steamed and used for soups, stews, casseroles, curries, pies and quiches. Frozen fruits can be added to breakfast dishes (with cereal or youghurt) or used in cooking for fruit pies and cakes, for example. <h2>Canned</h2> Canned vegetables and fruit similarly often offer a cheaper alternative to fresh produce. They’re also very convenient to have on hand. The <a href="https://nchfp.uga.edu/how/can#gsc.tab=0">canning process</a> is the preservation technique, so there’s no need to add any additional preservatives, including salt. Due to the cooking process, levels of heat-sensitive nutrients <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jsfa.2825">such as vitamin C</a> will decline a little compared to fresh produce. When you’re using canned vegetables in a hot dish, you can add them later in the cooking process to reduce the amount of nutrient loss. To minimise waste, you can freeze the portion you don’t need. <h2>Fermented</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/">Fermentation</a> has recently come into fashion, but it’s actually one of the oldest food processing and preservation techniques. Fermentation largely retains the vitamins and minerals in fresh vegetables. But fermentation may also enhance the food’s nutritional profile by creating new nutrients and allowing existing ones to be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9352655/">absorbed more easily</a>. Further, fermented foods contain probiotics, which are beneficial for our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10051273/">gut microbiome</a>. <h2>5 other tips to get your fresh fix</h2> Although alternatives to fresh such as canned or frozen fruit and vegetables are good substitutes, if you’re looking to get more fresh produce into your diet on a tight budget, here are some things you can do. 1. Buy in season Based on supply and demand principles, buying local seasonal vegetables and fruit will always be cheaper than those that are imported out of season from other countries. 2. Don’t shun the ugly fruit and vegetables Most supermarkets now sell “ugly” fruit and vegetables, that are not physically perfect in some way. This does not affect the levels of nutrients in them at all, or their taste. 3. Reduce waste On average, an Australian household throws out <a href="https://www.ozharvest.org/food-waste-facts/">A$2,000–$2,500</a> worth of food every year. Fruit, vegetables and bagged salad are the <a href="https://www.ozharvest.org/food-waste-facts/">three of the top five foods</a> thrown out in our homes. So properly managing fresh produce could help you save money (and benefit <a href="https://endfoodwaste.com.au/why-end-food-waste/">the environment</a>). To minimise waste, plan your meals and shopping ahead of time. And if you don’t think you’re going to get to eat the fruit and vegetables you have before they go off, freeze them. 4. Swap and share There are many websites and apps which offer the opportunity to swap or even pick up free fresh produce if people have more than they need. Some <a href="https://www.charlessturt.sa.gov.au/environment/sustainable-lifestyles/community-fruit-and-vege-swaps">local councils are also encouraging</a> swaps on their websites, so dig around and see what you can find in your local area. 5. Gardening Regardless of how small your garden is you can always <a href="https://www.gardeningaustraliamag.com.au/best-vegies-grow-pots/">plant produce in pots</a>. Herbs, rocket, cherry tomatoes, chillies and strawberries all grow well. In the long run, these will offset some of your cost on fresh produce. Plus, when you have put the effort in to grow your own produce, <a href="https://mdpi-res.com/sustainability/sustainability-07-02695/article_deploy/sustainability-07-02695.pdf?version=1425549154">you are less likely to waste it</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229724/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cost-of-living-if-you-cant-afford-as-much-fresh-produce-are-canned-veggies-or-frozen-fruit-just-as-good-229724">original article</a>. </div>

Food & Wine

The fastest way to cut fruit and veggies

Whether you cook a little or a lot, after any time spent in the kitchen, you’ve probably wondered if there’s an easier way to cut fruit and vegetables. The answer is yes: there is. 1. The onion The onion is the bane of all preppers’ existence. They’re hard to hold, they make you cry, and many of us would be lying if we said we’ve never cut our fingers in the process. So the fastest way to cut an onion? Half the onion, lengthwise. Cut off the onion’s ends and peel off its skin. With each half’s flat-side down, dice the onion. No tears necessary. 2. Cherry tomatoes This method is pretty ingenious. Place the tomatoes on a plate and top with another plate, holding the tomatoes in between: firmly, but not so firmly that you squish them. Using a sharp knife, cut in between the two plates from one end to the other. Your tomatoes will be cut in half and you didn’t even have to look at them while you did it. It’s almost magic. 3. Kiwi fruit Cut each end off of the kiwi fruit and use a spoon to peel the kiwi’s flesh off, circling around the fruit. Then place the kiwi on its side and slice into disks! 4. Capsicum Capsicums couldn’t be easier. Cut the top and bottom off the capsicum and, using your hand, pull out its insides. Cut the pepper in half lengthwise. Rinse off any remaining seeds and slice into strips. 5. Mangoes If you’ve never seen a mango cut before, odds are your first attempt is going to be wrong. Mangoes have a long pit down their centre. Cut the cheeks off along either side of this vertical pit. In each cheek half, cut a grid into the mango (lines going up and lines going down, creating squares) then push from the peel side to pop the cubes so they’re standing up. Cut off the remaining delicious mango flesh that is around the pit. And that’s how it’s done! Image: Getty Images

Food & Wine

Strawberry and banana smoothie

Smoothies are a great way to start the day as well as up your fruit and vege intake. They'll also give you a good boost of vitamins and minerals in something that's easy to drink, refreshing and delicious. Ingredients: <ul> <li>1 banana (pre-frozen) </li> <li>5 medium-sized strawberries </li> <li>1/2 teaspoon vanilla essence or extract</li> <li>1/2 cup natural yoghurt</li> <li>1/2 cup milk (cow's, almond, or soy)</li> <li>1 tablespoon ground LSA</li> <li>1 teaspoon runny honey (optional)</li> </ul> Method: <ol> <li>Place all ingredients in a blender or food processor and blend until smooth.</li> <li>If you don't have frozen bananas, use fresh bananas and a small handful of ice cubes.</li> <li>To serve, pour into glasses.</li> </ol> Written by Nadia Lim. First appeared on <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener">Stuff.co.nz</a>. Image: Getty

Food & Wine

Why veggie prices remain high

An Australian grower and head of the nation’s peak vegetable industry body has spoken out on the rising costs of food across the country. AUSVEG chair and vegetable grower Bill Bulmer told NCA NewsWire that consumers needed to get used to paying “that little bit more” in order to avoid the importation of frozen products “across the board”. “We don‘t want to get to the stage where our shelves are bare of fresh produce at certain times of the year and we’re relying on imported products,” he said. The Victorian farmer said skyrocketing production costs, world pressures and mother nature were all playing “a massive part” in the soaring prices for vegetables in the past four months. “People are going to have to realise there has to be an increase in the price of fruit and veg across the board.” he said. “We don‘t want people paying six or $8 for a lettuce but people might have to get used to paying three or $3.50 for lettuce.” Mr Bulmer said cost pressures on growers had been accumulating for “quite a few years”, with a lot of businesses just “hanging in there”. Mr Bulmer said consumers needed to “step back a little bit and go, ‘OK, why are we paying six to $10 a lettuce?’” He said educating the public on where their money was going would ensure transparency across the industry. Image: Getty

Food & Wine

Fennel looking a bit feeble? Growing enough veggies to feed yourself depends on these 3 things

<div class="copy"> Farming inside city boundaries is <a href="https://www.fao.org/urban-agriculture/en/" target="_blank" rel="noreferrer noopener">on the rise</a> as countries become more urbanised and people seek to connect with the source of their food and improve their sustainability. But despite the productivity potential of home food gardens and the like, they are rarely analysed as serious farming systems. There’s little data, for example, on how much can be grown on an average suburban property. As climate change <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0217148" target="_blank" rel="noreferrer noopener">threatens</a> global food supplies, however, building sustainable urban food systems will be crucial. Our research has examined how productive the average home vegetable garden really is, and how to get the most from your patch. <h2>Lawn with a side of salad?</h2> Urban agriculture refers to growing produce and raising livestock inside a city’s boundary. In Australian cities, it might involve a home vegetable patch, community garden, backyard beehives, an edible rooftop garden on an apartment block, indoor hydroponics, a communal orchard and more. Sometimes, especially in developing countries, urban farming can help address issues such as poverty, unemployment and food insecurity. More broadly, it can increase access to healthy, fresh produce and lead to more sustainable food production. It can also help us save money and improve our well-being. Societies have traditionally lent on urban farming during times of stress. So it’s no surprise the practice resurged during the COVID pandemic. In Australia, keeping edible gardens significantly helped people maintain mental health during lowdown, <a href="https://sustain.org.au/projects/pandemic-gardening-survey-report/" target="_blank" rel="noreferrer noopener">particularly</a> those on low incomes. But to what extent can we rely on our backyard gardens to meet all our fresh produce needs? Our research shows these three factors are key. <h2>1. Give up some lawn</h2> We <a href="https://doi.org/10.1016/j.scs.2021.102770" target="_blank" rel="noreferrer noopener">looked at</a> the potential for food production at about 40,000 residential properties in suburban Adelaide – mostly free-standing homes. We calculated the amount of land required for a household of 2.5 people to grow the recommended five servings of vegetables per person each day. Then, using high-resolution aerial imagery to get a birds eye view of properties, we identified those with enough lawn area to make that happen. Some 21m² of lawn is needed to produce the recommended vegetable intake. In a scenario where a garden is high-yielding, this would require converting 23% of lawn area on a typical block into a vegetable patch. Of the properties modelled, 93% had the room to a create 21m² garden from the total lawn space. In a medium-yield garden, 72% of lawn on a typical block would need converting to produce enough vegetables to feed a household – equating to 67m². We limited the research to in-ground veggie production and didn’t include fruit trees. So a property’s potential to grow food would be even higher if food gardens or fruit trees already exist, or other garden beds or paved areas could be converted. <h2>2. Up your gardening game</h2> <a href="https://doi.org/10.1371/journal.pone.0230232" target="_blank" rel="noreferrer noopener">Research</a> out of Adelaide, which surveyed about 30 home gardeners, <a href="https://doi.org/10.1016/j.scs.2021.102770" target="_blank" rel="noreferrer noopener">found</a> yields per square metre ranged from 0.24kg to 16.07kg per year. This suggests a high rate of variability in home garden productivity – notwithstanding the fact people grow different crops. Not all of us have green thumbs and in some cases, your veggie patch might not yield as much as you hoped. Perhaps you gave it too much or too little water. Maybe you didn’t have time to pull out weeds or harvest produce. Pests and fungus might have struck down your crop. You may have planted the wrong seeds at the wrong time or just have poor soil. Our research suggests low-yield gardens would need 1,407m² of converted lawn to meet the vegetable needs of a household. However, less than 0.5% of properties in the analysed Adelaide sites had so much land. So to reach self-sufficiency in urban agriculture environments, medium to high yields are preferred. Skilled gardeners with high yields will need much less land. Given the space constraints in cities, upskilling gardeners is important to maximising production. <h2>3. Know what’s in your soil</h2> Good soil <a href="https://doi.org/10.1016/j.jclepro.2022.130808" target="_blank" rel="noreferrer noopener">is a key factor</a> in productive gardens. It needs a good structure (one that allows water and air to enter and drain easily, while retaining enough moisture) an ample supply of plant nutrients and a rich microbial community. In city areas, heavy metal contamination and pollution of soils can be a concern. <a href="https://doi.org/10.1016/j.jclepro.2020.122900" target="_blank" rel="noreferrer noopener">We examined</a> soils at 12 urban agricultural sites in Adelaide, and found in all cases that metal concentrations did not exceed health guidelines for residential areas – even at sites with an industrial history. But this might not always be the case. An <a href="https://www.sciencedirect.com/science/article/abs/pii/S0045653518302467?via%3Dihub" target="_blank" rel="noreferrer noopener">analysis</a> of residential and community gardens in Melbourne, for example, showed some soils were contaminated at levels which could pose a human health hazard. This highlights the importance of testing urban soils before planting. Proper management of inputs – particularly fertiliser – is also key. Our <a href="https://doi.org/10.1016/j.jclepro.2020.122900" target="_blank" rel="noreferrer noopener">research</a> has found urban gardeners can choose from a variety of organic waste-based fertilisers such as spent coffee grounds, food scraps or lawn clippings. But this abundance can lead to imbalances. In Adelaide, for example, the widespread use of freely available horse manure led to excessive phosphorous levels in almost all of the 12 tested sites. This imbalance can depress plant growth and damage the broader environment. <h2>Helping city gardens flourish</h2> Urban agriculture has been <a href="https://www.fial.com.au/urban-agriculture" target="_blank" rel="noreferrer noopener">identified</a> as a A$4 billion economic growth opportunity for Australia. However, suburban blocks are trending towards smaller yards with less growing space. Given the many benefits of urban farming, it’s time to think more seriously about maximising efficiency and scale. Community gardens are well placed for knowledge-sharing. <a href="https://doi.org/10.1073/pnas.1809707115" target="_blank" rel="noreferrer noopener">Research</a> on 13 community gardens in Sydney revealed they were very high-yield – around twice as productive than the typical Australian commercial vegetable farm. Funding for more community gardens, and other education opportunities for urban gardeners, would be a valuable investment in improving public health and sustainability. This should be coupled with policy and planning decisions designed to increase the amount of urban farming space in our cities. Image credits: Getty Images  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=194567&title=Fennel+looking+a+bit+feeble%3F+Growing+enough+veggies+to+feed+yourself+depends+on+these+3%26nbsp%3Bthings" width="1" height="1" /> </div> <div id="contributors"> This article was originally published on <a href="https://cosmosmagazine.com/earth/sustainability/global-food-crisis-garden/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by The Conversation. </div>

Home Hints & Tips

US banker fired and charged after a racist tirade over a smoothie

A wealthy US banker has been fired from his job and charged with a hate crime after a video of him berating young staff in a smoothie shop has gone viral. James Iannazzo, 48, threw a smoothie at a teenage employee before calling her a "f**king immigrant", all while other staff filmed his racist rant. The bizarre encounter erupted after a visibly irate Mr Iannazzo returned to the store in Connecticut after an hour earlier ordering a smoothie that contained peanuts, which caused his highly allergic son to have a reaction and require hospitalisation, according to authorities. According to a police report, Mr Iannazzo ordered the drink without peanut butter, but did not mention his son's allergy to the workers. The video captured by an employee shows Mr Iannazzo demanding to know who made the original drink, before lashing out and calling the staffers “f**king stupid, f**king ignorant high school kids”. He then allegedly called one of the workers a "f**king b***h" before hurling the drink at her, striking her shoulder. Mr Iannazzo continued his expletive-ridden tirade before calling the employee he hit with the drink a "f**king immigrant". The video was originally posted to TikTok and Twitter where it has amassed over 16 million views, and thousands of comments blasting the man's behaviour. A spokesman for the man's employer Merrill Lynch told the <a href="https://nypost.com/2022/01/24/merrill-lynch-financial-adviser-fired-after-racist-tirade/">New York Post</a> that Mr Iannazzo was fired from the wealth management firm as a direct result of the incident. “Our company does not tolerate behaviour of this kind. We immediately investigated and have taken action. This individual is no longer employed at our firm,” a statement said. After initially fleeing the store before police arrived at the call of an employee, Mr Iannazzo later turned himself in. He told a local news station that he freaked out after his son's reaction to the drink, causing him to return to the store. “My son lost the capacity to breathe properly; his lips and face swelled up, and he required an EpiPen shot, but it did not offer him relief,” Mr Iannazzo told <a href="https://www.wtnh.com/news/connecticut/fairfield/man-arrested-for-altercation-at-robeks-goes-viral-on-tiktok/">WTNH</a>. “I called 911. My son then went to the bathroom, threw up and fell unconscious to the floor. He threw up again. My wife gave him another EpiPen while I called 911 again. Thank God, he is doing okay.” “I was out of my mind with fear for him when I returned to Robeks, and I wish I had not done so,” Mr Iannazzo said. “I also wish they had been more careful preparing my son’s beverage. I will be extending my apologies personally to the Robeks organization, particularly the staff that was working there that night.” “My actions at Robeks were wrong, and I deeply regret them. They do not reflect my values or my character. I feel terrible that I lost my composure so completely,” he said. Mr Iannazzo has since been charged with intimidation based on bigotry or bias, breach of peace and criminal trespass. Image credits: TikTok / Fairfield Police Department

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4 tips to help you start a veggie garden

Image: Getty There is nothing quite like growing your own fruit and veggies at home. Here’s how to increase your chances of an abundant harvest. 1. Choose a sunny spot Whether you're planting some pots on your balcony or digging a dedicated space in your backyard, vegetables require sunshine. "Plant when there is some warmth in the soil – don't plant too early in the season when the soil is cold or too late when it's hot all the time." Regular watering is a must. A rain water tank is recommended. 2. Pick your favorite produce Start small while you learn the ropes, just planting two or three things that you like and will eat. If you know you like a leaf salad with tomatoes, just grow those things. Lettuce, beans, spring onions and snow peas are relatively easy starting points. 3. Nurture your soil Your veggies will only be as good as the soil you plant them in. "You can get potting mix from Bunnings and supplement it with garden scraps, potato peel and chicken manure to make your soil richer," he says. Good drainage is important, so if you're planting on a balcony, Jarvis suggests putting your pots on a table. If your backyard soil is clay and heavy, put some Gypsum Clay Breaker in to break up the clay or build a raised bed and fill it with potting mix and veggie scraps. As for bug deterrence, you shouldn't need to use insecticides. 4. Keep at it Like any new skill, it might take some trial and error to learn what works. Don't make the mistake of giving up too early. Once you get the hang of vegetable growing, the rewards are vast – for the planet, your health and your happiness. There is something reassuring and wonderful about growing your own food – it gets you outside and makes you feel good.

Food & Wine

Tips and tricks to make the perfect summer smoothies

Easy to prepare, can be consumed on the go and can be packed with flavour and filled with healthy goodness. Here are some smoothie tips to get them right this summer: Benefits <ul> <li>Smoothies are great is you don't like breakfast and need something easy to get into you in the morning (or any time of the day, really).</li> <li>They're perfect if you're short on time, because you can make them ahead.</li> <li>They help you up your veggie and fruit intake, as well as your fluids.</li> <li>You can tailor them to your needs (workout/stamina/energy boost, etc).</li> <li>They're better than juices because you get ALL of the fruit/veg that you blitz into them (think: fibre), not just the juice.</li> </ul> Common smoothie mistakes <ul> <li>Using too many ingredients makes them all taste the same.</li> <li>Using too much fruit/dried fruit or sweetener loads them with sugar (would you really eat two apples and a box of berries in one sitting?), so think portion control. If in doubt, a great tip is 'two roots to one fruit', or a similar ratio with greens and fruit — I love this cute trick to getting a healthier balance because it sounds bit rude.</li> <li>Not using enough liquid will make a smoothie gluggy.</li> <li>Making them too far in advance means they oxidize and lose nutrients, colour and flavour. The nutrients start to decrease straight away, so only make it the night before, not for the whole week.</li> </ul> Tips to up your smoothie game <ul> <li>Frozen fruit is a great addition for a creamy/slushie texture — frozen banana is a particular treat. Keep fruits prepped and frozen in bags in the freezer</li> <li>You can also blend your greens and keep them frozen as ice cubes to add in when needed.</li> <li>Add nuts/grains for texture and protein.</li> <li>Blend leafy greens with liquid first, then add the rest for better consistency</li> <li>Add enough liquid (and not just dairy or juice – water and coconut water can be good too).</li> <li>Get a good portable container for your smoothie, like a glass jar that you like / a good bottle or a smoothie attachment.</li> <li>To keep them healthier and lower in sugar, remember the fun and cheeky ratio '2 roots to a fruit' to make sure you're not just eating loads of fruit.</li> </ul> A word on blenders <ul> <li>A Nutribullet or mini smoothie blender is great for small quantities of lighter smoothies, i.e. one-person serves, etc.</li> <li>The bigger and more powerful the blender the more you can do with it, which means you could even make your own nut milk/mylk base if needed.</li> <li>Look for ones that have a smoothie container attachment for true convenience.</li> <li>The more blades, the better. Four blades will give you a smoother consistency.</li> <li>The more expensive models allow for more functions and options, including ice crushing/oxygen removal/juicing, etc… but it's only necessary if you're going to use these things.</li> </ul> Add-ins and 'superfoods' are great but not necessary <ul> <li>Protein powder/collagen powders are great if you are burning a lot of energy and doing exercise, and can also support gut health depending on variety.</li> <li>Acai berry and blueberries add antioxidants.</li> <li>Maca supports fertility and hormone balance.</li> <li>Chia seeds provide protein.</li> <li>Flaxseed adds Omega 3s.</li> </ul> Breakfast smoothie These need to keep you feeling full until lunchtime, so always add a protein like nuts/nut butter/oats/Weetbix etc. Then, just go with what breakfast flavours you like and don't overdo it on fruit and sweeteners: <ul> <li>Yoghurt (protein, opt for non-sweetened, dairy)</li> <li>Berries (don't go overboard)</li> <li>Weetbix (protein and fibre)</li> <li>Milk/mylk of choice (dairy)</li> </ul> Pre/post-workout smoothie These depend on your routines and workouts, but items to add can include: <ul> <li>Banana (potassium)</li> <li>Coconut water (hydration)</li> <li>Protein powders</li> <li>Oats (slow release energy and protein</li> <li>Pear is great for fibre</li> <li>Nuts (walnuts/almonds etc) – healthy fats to help with a workout</li> </ul> A great combination is: <ul> <li>Frozen banana (creamy feel, potassium)</li> <li>Oats (protein)</li> <li>Protein powder of choice</li> <li>Almond butter (protein) or nuts</li> <li>Honey (optional)</li> <li>Oat milk/mylk</li> </ul> Green smoothie (fruit vs veg) As long as these are more veg than fruit and they support a healthy and active lifestyle, they can aid in maintaining your weight goals. The biggest tip here is don't forget portion control and balance. An all-fruit smoothie will be too sugary, while all veg will taste very green and be fibrous. Find a good balance — remember 'two roots to one fruit', or that ratio for veggies to fruit. My favourite additions include (in varying ratios depending on what I've got); <ul> <li>Kale</li> <li>Celery</li> <li>Apple</li> <li>Mango</li> <li>Coconut water / water</li> <li>Avocado (if you want creamy texture and good fats</li> <li>Fresh mint</li> <li>Any add-ins like chia/flax/oats to keep you full</li> </ul>

Food & Wine

If you took to growing veggies in the coronavirus pandemic, then keep it up when lockdown ends

The COVID-19 pandemic produced a run on the things people need to produce their own food at home, including <a href="https://www.abc.net.au/news/2020-03-24/coronavirus-panic-buying-of-edible-plants-at-nurseries/12082988">vegetable seedlings, seeds</a> and <a href="https://www.smh.com.au/national/scramble-for-backyard-chooks-follows-egg-panic-buying-20200401-p54g28.html">chooks</a>. This turn to self-provisioning was prompted in part by the high price rises for produce – including <a href="https://www.perthnow.com.au/news/coronavirus/cauliflower-and-broccoli-among-healthy-vegetables-whose-prices-have-skyrocketed-during-coronavirus-pandemic-ng-b881501930z">A$10 cauliflowers and broccoli for A$13 a kilo</a> – and empty <a href="https://www.theguardian.com/food/2020/mar/27/ive-never-seen-it-like-this-why-vegetables-are-so-expensive-in-australia-at-the-moment">veggie shelves in some supermarkets</a>. As well as <a href="https://www.news.com.au/finance/business/retail/bunnings-diy-garden-shopping-frenzy-as-virus-lockdown-takes-hold/news-story/413857a8c40b44af21eb90a1f88a594f">hitting the garden centres</a> people looked online for information on growing food. Google searches for “<a href="https://trends.google.com/trends/explore?date=all&q=how%20to%20grow%20vegetables">how to grow vegetables</a>” hit an all-time worldwide high in April. Hobart outfit Good Life Permaculture’s video on <a href="https://www.youtube.com/watch?v=hUqkZLSOdm0">Crisis Gardening - Fresh Food Fast</a> racked up over 80,000 views in a month. Facebook kitchen garden groups, such as <a href="https://www.facebook.com/SAKGF/videos/vb.107400965969813/2830266200384624/?type=3&theater">Stephanie Alexander Kitchen Garden Foundation</a>, sought to share information and inspiration. <h2>The good life</h2> Given the many benefits of productive gardening, this interest in increased self-sufficiency was an intelligent response to the pandemic situation. Experienced gardeners can produce enough fruit and vegetables year-round to supply two people from <a href="https://www.katlavers.com/the-plummery/">a small suburban backyard</a>. <a href="https://www.sciencedirect.com/science/article/pii/S2211335516301401" title="Gardening is beneficial for health: A meta-analysis">Productive gardening improves health</a> by providing contact with nature, physical activity and a healthier diet. Contact with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780873/" title="Does Soil Contribute to the Human Gut Microbiome?">good soil bacteria</a> also has positive health effects. While Australians have traditionally valued the feeling of independence imparted by a degree of self-sufficiency, psychological benefits arise from the <a href="https://uwap.uwa.edu.au/products/reclaiming-the-urban-commons">social connectedness encouraged by many forms of productive gardening</a>. Amid COVID-19, gardeners gathered online and community gardens around the world brought people together through gardening and food. In some areas, community gardens were <a href="https://www.cbc.ca/news/canada/london/ontario-community-gardens-essential-1.5545115">declared essential because of their contribution to food security</a>. Although Australian community gardens paused their public programs, most remained open for gardening adhering to social distancing regulations. <img src="https://images.theconversation.com/files/329929/original/file-20200423-47826-1iul3x5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /> Community gardens have an important role to play in food resilience. Andrea Gaynor <h2>We always dig deep in a crisis</h2> Vegetable gardening and poultry-keeping often surge in popularity during times of social or economic insecurity, such as the COVID-19 pandemic. These responses are built on an established Australian tradition of home food production, something I have <a href="http://www.environmentandsociety.org/sites/default/files/key_docs/harvest_of_the_suburbs__andrea_gaynor_with_title_and_content.pdf">researched in depth</a>. Yet history tells us it’s not easy to rapidly increase self-provisioning in times of crisis – especially for those in greatest need, such as unemployed people. This is another reason why you should plant a vegetable garden (or keep your current one going) even after the lockdown ends, <a href="https://www.sustain.org.au/wp-content/uploads/2020/04/Urban-Agriculture-Manifesto-2020-1.pdf">as part of a broader suite of reforms</a> needed to make our food systems more fair and resilient. In the second world war, for example, Australian food and agricultural supply chains were disrupted. In 1942-3, as the theatres of war expanded and shortages loomed, the YWCA organised women into “<a href="https://www.awm.gov.au/articles/encyclopedia/homefront/victory_gardens">garden armies</a>” to grow vegetables and the federal government launched campaigns encouraging home food production. Community-based food production expanded, but it was not possible for everyone, and obstacles emerged. In Australia, there were disruptions in the supply of seeds, fertiliser and even rubber for garden hoses. In London, resourceful gardeners scraped pigeon droppings from buildings to feed their victory gardens. Another problem was the lack of gardening and poultry-keeping skills and knowledge. The Australian government’s efforts to provide good gardening advice were thwarted by local shortages and weather conditions. Their advertisements encouraging experienced gardeners to help neighbours may have been more effective. <a href="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> Australian government ‘Grow Your Own’ campaign advertising, 1943. National Archives of Australia, Author provided Home food production has also increased during times of economic distress. During the <a href="https://www.nma.gov.au/defining-moments/resources/great-depression">Great Depression</a> in the 1920s and 1930s, a health inspector in the inner suburbs of Melbourne reported, with satisfaction, that horse manure was no longer accumulating: <blockquote> … being very much in demand by the many unemployed who now grow their own vegetables. </blockquote> The high inflation and unemployment of the 1970s – as well as the oil shocks that saw steep increases in fuel prices – saw more people take up productive gardening as a low-cost recreation and buffer against high food prices. The urge to grow your own in a crisis is a strong one, but better preparation is needed for it to be an equitable and effective response. <a href="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> How to grow your own vegetables… as long as you like endive. Andrea Gaynor <h2>Beyond the pandemic</h2> The <a href="https://www.9news.com.au/national/coronavirus-home-gardening-explosion-fruits-vegetables-lockdown/3cf0476b-9fe0-432e-b5c9-d37b9390a12f">empty shelves at nurseries and seed suppliers</a> seen earlier this year tell us we were again insufficiently prepared to rapidly scale up productive home gardening. We need to develop more robust local food systems, including opportunities for people to develop and share food production skills. These could build on established programs, such as western Melbourne’s <a href="https://mysmartgarden.org.au/">My Smart Garden</a>. Particularly in built-up urban areas, provision of safe, accessible, free or low-cost gardening spaces would enable everyone to participate. More city farms with livestock, large-scale composting and seed saving, can increase local supplies of garden inputs and buffer against external disruption. Like other crises before it, COVID-19 has exposed vulnerabilities in the systems that supply most Australians with our basic needs. While we can’t grow toilet paper or hand sanitiser, there is a role for productive gardens and small-scale animal-keeping in making food systems resilient, sustainable and equitable. Self-provisioning doesn’t replace the need for social welfare and wider food system reform. But it can provide a bit of insurance against crises, as well as many everyday benefits.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/135359/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrea-gaynor-285129">Andrea Gaynor</a>, Associate Professor of History, <a href="https://theconversation.com/institutions/the-university-of-western-australia-1067">The University of Western Australia</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/if-you-took-to-growing-veggies-in-the-coronavirus-pandemic-then-keep-it-up-when-lockdown-ends-135359">original article</a>. Image: Shutterstock

Home Hints & Tips

Brace yourself! Veggie and fruit prices set to skyrocket in Australia

The global coronavirus pandemic is starting to impact the fruit and vegetable industry in Australia, with fears that there will be a 25 per cent hike in the price of fresh veggies over the summer. This is due to the strict travel restrictions that cut off access to seasonal harvest crews, with NSW being short 90,000 workers. “We usually use backpackers. And we have not had one person,” Orange farmer Guy Gaeta told <a rel="noopener" href="https://7news.com.au/travel/food-wine/fruit-and-vegetable-prices-set-to-skyrocket-in-australia-due-to-labour-shortage-c-1723615" target="_blank">7NEWS</a>. <blockquote class="twitter-tweet"> Fruit and vegetable prices are set to soar by up to 25 per cent across Australia this summer due to a COVID-induced labour shortage. More on this story: <a href="https://t.co/lgc7kaIb1O">https://t.co/lgc7kaIb1O</a> <a href="https://t.co/ZPkF42Dvbr">pic.twitter.com/ZPkF42Dvbr</a> — Sunrise (@sunriseon7) <a href="https://twitter.com/sunriseon7/status/1336049257384570881?ref_src=twsrc%5Etfw">December 7, 2020</a></blockquote> Gaeta has been a cherry farmer for 35 years and has been forced to call in contractors this year, which costs producers more and passes on the price increase to customers. “We’ve exhausted virtually all of the domestic workforce that actually want to work on a farm and now we’re desperately trying to get people in from overseas,” NSW Agriculture Minister Adam Marshall said. CEO of NSW farmers Pete Arkle said the reality is that they won’t have enough people to pick this season’s crop. “It’s tragic to see crops wilting on the vines or rotting on trees,” he said.

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Why you NEED to put your fruit and veggies in the dishwasher

A woman has gone viral after sharing her food hygiene hack – washing fruit and vegetables in the dishwasher. In a TikTok clip, the user @smilelop showed how she removed dirt and bugs from her produce. She arranged a variety of fresh food products on the top shelf and bottom drawer before pouring in a capful of distilled white vinegar in the detergent compartment. She then set the machine running, and the video cut to seemingly washed and clean crops. <blockquote style="max-width: 605px; min-width: 325px;" class="tiktok-embed" data-video-id="6824889367530704133"><a rel="noopener" href="https://www.tiktok.com/@smilelop" target="_blank" title="@smilelop">@smilelop</a> <a rel="noopener" href="https://www.tiktok.com/tag/cleanvegetables" target="_blank" title="cleanvegetables">##cleanvegetables</a> <a rel="noopener" href="https://www.tiktok.com/tag/cleanfruit" target="_blank" title="cleanfruit">##cleanfruit</a> <a rel="noopener" href="https://www.tiktok.com/tag/tiktoktips" target="_blank" title="tiktoktips">##tiktoktips</a> <a rel="noopener" href="https://www.tiktok.com/tag/vinegar" target="_blank" title="vinegar">##vinegar</a> <a rel="noopener" href="https://www.tiktok.com/music/PONETE-ASÍ-6792622683843513093" target="_blank" title="♬ PONETE ASÍ - melojnico">♬ PONETE ASÍ - melojnico</a></blockquote> The video has now been viewed more than a million times, but some viewers on the comment section were sceptical of the hack. “I literally don’t know why this would be necessary,” one wrote. “I mean a light vinegar solution is good to kill bacteria and some fruit has wax film on it, but dishwasher? Come on girl,” another replied. According to <a href="https://foodsafety.asn.au/fruit-and-vegetables/">the Food Safety Information Council</a>, washing fruits and vegetables under running water and drying them can help remove loose soil and remove many bacteria and viruses. The council also advised practicing safe hand washing and hygiene before preparing food or cooking.

Food & Wine

How to start a vegetable garden

Growing your own vegetables can save you money and give you a huge amount of satisfaction. Ready to get a green thumb? Your own homegrown vegetables taste much better and are fresher than any that you buy in the shops. Fruiting vegetables, like beans, tomatoes, capsicum and sweet corn, have the best flavour if they’re eaten as quickly as possible after harvest; leafy vegetables, such as lettuce, lose water and rapidly become limp, and all vegetables are more nutritious if they are consumed when as fresh as possible. Growing your own can save a considerable amount on food costs and will also give you a wider choice of vegetables. Unusual vegetables are often difficult to buy in shops, but are easily grown in the home garden. Lots of vegetables are ornamental so can be grown for their good looks as well as their produce. WHEN TO GROW VEGGIES Vegetables can be loosely grouped according to their growing season. Cool Season Vegetables: Grow best when temperatures are between 10-20 degrees C or even lower. They include: broad beans, broccoli, brussels sprouts, cauliflower, onions, peas, spinach and turnips. Intermediate Season Vegetables: These are best between temperatures of 15-25 degrees. They include: beetroot, carrot, parsnip, celery, leek, lettuce, radish, silver beet. Warm Season vegetables: Are grown best when temperatures are above 20 degrees celsius. They include: Beans, capsicum, eggplant, potato, sweet corn, sweet potato, tomato and cucurbits (including cucumbers, zucchini, pumpkins etc.) VEGETABLE CULTIVATION Position: Vegetables must have sun! Try to select a growing area that is sunny for most of the day, is sheltered, and is close to a source of water. Soil: Soil is often the easiest thing to adjust to your growing needs. In fact, strictly speaking, soil is not absolutely necessary. Vegetables can be grown in potting mix or in a hydroponic set up, but the most common medium is still good garden soil. Soil must have good drainage and a good structure. Regular incorporation of old organic matter (such as compost) will keep the soil functioning well. Nutrients: Vegetables, more than most other plants, need to be supplied with adequate nutrients. Mineral fertilisers: are reliable sources of good quantities of nutrients. Mixes with a balanced NPK ratio are suited to a wide range of crops. Balanced, all-purpose fertilisers, such as Thrive All Purpose, can be mixed into the soil before planting. Soluble fertilisers, such as Thrive, can be applied in liquid form to plants during their early stages of growth. Additional dressings of Sulphate of Potash and Superphosphate may be necessary, especially for fruiting and root crops. Organic Fertilisers: are derived from once-living material. They’re excellent for improving soil, but their nutrient levels can be very variable. In recent years, however, increased interest in these products has led to many improvements, with fertilisers such as Dynamic Lifter organic pellets now having guaranteed nutrient levels. pH: pH is the level of acidity or alkalinity in the soil. Most vegetables produce best results if grown at a soil pH level of 6.0 to 7.0. In some areas this may mean adding lime before planting. Checking the pH level of the soil is recommended. Mulching: Mulching over plants’ root systems, preferably with an organic mulch, will retain moisture, suppress weeds, reduce temperature fluctuations, and prevent soil crusting. Watering: Water thoroughly so that the entire root system of the plant is moistened. Thorough waterings are more effective than light sprinklings. Don’t allow plants to reach wilting point but, conversely, don’t flood them as this washes away nutrients and may cause drainage problems. Crop rotation: It’s important to avoid growing successive crops of the same type of vegetable in the same spot in the garden. This practice, which is called crop rotation, helps prevent build up of soil diseases. Seasonal crop changes often lead to natural crop rotation. FAVOURITE VEGGIES Beans – Available in dwarf or climbing forms, beans produce pods that are sliced or eaten whole. They must be grown during the warm season. Origin: Tropical America. Nutrition Value: Vitamin C, Vitamin A (beta carotene), iron, fibre and some protein. Beetroot – The deep crimson swollen root of beetroot is cooked in stews and soups or cooled for salads. Its leaves can also be used as a vegetable. Origin: Southern Europe. Nutrition Value: Excellent source of folate. Brassicas (cabbages, cauliflower, broccoli, Brussels sprouts) – All grow better when temperatures are not too hot or too cold although new varieties are more heat tolerant. The introduction of Chinese cabbages and other oriental brassicas has encouraged new culinary uses for this group of vegies. Origin: Europe and Asia. Nutrition Value: Vitamin A, Vitamin C, mineral salts, fibre, protein. Broad Beans – Grow on upright bushes during the cooler time of year. The whole pod can be eaten when young or (more commonly) the seeds are removed and cooked. Origin: Prehistoric Europe and ancient Egypt Nutrition Value: High in carbohydrates, fibre, minerals, Vitamin A and Vitamin C. Vegetable -garden -carrots -potatoes -wyza -com -au If you're short of space for growing veggies, try square foot gardening Carrot – A root vegetable that is traditionally bright orange in colour. Must be grown in well-drained, friable soil that is free of stones, fresh manure or fertiliser. Origin: Europe. Nutrition Value: Potassium, carotene (Vitamin A), Vitamin C and fibre. Cucurbits – Includes vine plants such as pumpkin, cucumber, zucchini, melons. They must grow during warm season and almost all have separate male and female flowers. Only the females produce fruit. Origin: Tropical America and the Orient. Nutrition Value: Vitamin C, minerals and fibre. Lettuce – The most popular salad plant in the world, lettuce is grown for its crisp green leaves. Butterhead lettuce has soft, buttery leaves; crisphead or iceberg have firm, solid hearts; cos has upright, loose leaves. Origin: Mediterranean. Nutrition Value: Carotene (Vitamin A), Vitamin C, fibre. Onions – Onions are bulbs with a pungent flavour. The bulb develops in response to day length and correct sowing times are critical for onions. Origin: Central and Western Asia. Nutrition Value: Vitamin C, calcium. Peas – The pea is a legume that is grown for its pods or for the seeds they contain. For many centuries peas were eaten only in their dried form but the fresh pea has a sweet, pleasant flavour. Available in dwarf or climbing forms. Origin: Asia and North Africa.Nutrition Value: Protein, fibre, Vitamin A, Vitamin C, mineral salts. One of the most nutritious vegetables. The underground tuber of a warm season plant that is now one of the world’s staple foods. Easily grown in the home garden but needs plenty of room. Origin: South America. Nutrition Value: Protein, Vitamin C, carbohydrate and fibre. Sweet Corn – A warm season cereal that is grown for its sweetly flavoured seeds, sweet corn grows on a tall plant. The seeds must be pollinated by pollen falling from the tassel at the top of the plant. Origin: South America. Nutrition Value: Vitamin C, fibre, minerals and protein. Tomatoes – A warm season fruiting vegetable that is popular both in salads and cooked dishes. Fresh tomatoes are best eaten at room temperature. Origin: South and Central America. Nutrition Value: Vitamin A, Vitamin C, fibre and protein. MATT’S TOP 7 TIPS Sydney based Landscape Gardener Matt Paton says the secret to growing a great home veggie patch is finding the right location to plant, using a good potting mix and watering regularly. 1. Choose the best location: Always plant in a bright and sunny area which is away from any windy spots.This will maximise the growing potential for your vegetables and will help to provide years of fresh vegetables for you and your family. 3. When planting in clay: If you have a clay type soil use a liberal dose of clay breaker or gypson. This powder needs to be worked into the soil with a garden fork (as a guide you should go as deep as the garden fork goes in the soil) for best results. This helps breaks down the clay to release the other vital nutrients in the soil to the plants but must be done several days before planting the seeds. 4. Draw up a plan: Then mark up the spacing with a tape measure and create holes with your finger or a stick to show where you are planning to put the seeds. Then tag the area with whatever is handy such as coloured pegs or if you want the professional look then buy specific plant tags from a nursery. 5. Use a good quality potting mix: Buy this from a nursery and use your garden fork to mix this into the soil. This winning combination gives added nutrients to your growing vegetables and provides a healthy environment for a great crop to grow. 6. Space out your vegetables: Follow the instructions given on the side of seed packets regarding spacing out the vegetables. They will grow better and it really does make a difference to help maximise your seasonable vegetables crop. If they are planted too close together then pests and diseases are likely to become more prevalent in your vegetable garden. 7. Apply a layer of mulch: This should be about 50-75 mm thick of mulch to the whole area of the vegetable garden (just cover the rows you will be planting and harvesting) as this reduces weeds and provides organic matter to the plants when it breaks down. 8. Liquid fertilisers give good results: Consider using a liquid fertiliser as the plants take up the nutrients of the fertiliser quicker than they do with a granular fertiliser. It also saves you time. If you use a granular fertiliser then always water when the soil appears dry and apply the fertiliser before you water.You can use a granular slow release fertiliser such as 'Osmacote' for vegetables.You can also use a liquid fertiliser such as 'Seasol’. This has the added benefit of watering the plants and fertilising them simultaneously. Republished with permission of <a href="https://www.wyza.com.au/articles/property/how-to-start-a-vegetable-garden.aspx">Wyza.com.au.</a>

Caring

Delicious veggie smoothies to try this spring

Homemade smoothies are the perfect way to boost your vitamin and nutrient intake during the warmer months – but rely too heavily on juicing or blending your fruit, and you could end up missing out on essential fibre throughout the day. Vegetable-based smoothies, on the other hand, are packed with a high number of nutrients, are low in calories and help control cravings. Here’s our round up of the best thirst-quenching veggie smoothies that are not only easy to make, but look and taste great too. 1. Ruby red beetroot smoothie Detox and hydrate with this bright beetroot smoothie, which is rich in antioxidants, and vitamin A and C. You’ll need ½ beetroot, ½ a cucumber and 5 carrots. Chop all ingredients and blend until smooth. <a href="https://greatist.com/health/new-year-detox-recipes">(Recipe via Easy Detox).</a> 2. Green immunity smoothie Self-confessed smoothie addict, Chris from Tales of a Kitchen, uses a combination of spices, aromatics and green veggies to create the ultimate immune-boosting drink. Get the recipe <a href="http://talesofakitchen.com/breakfast/green-immunity-smoothie-and-i-quit-sugar-smoothie-ebook/">here.</a> 3. Super cucumber and ginger smoothie Make this zesty green smoothie featuring cucumber and spinach for an easy way to boost your leafy green intake throughout the week. Add apple and honey for a touch of sweetness or try it with your low calorie sugar substitute of choice. Get the recipe<a href="http://talesofakitchen.com/breakfast/super-green-super-vibrant-cucumber-apple-and-ginger-smoothie/"> here. </a> Republished with permission of <a href="https://www.wyza.com.au/articles/lifestyle/food-and-wine/delicious%C2%A0veggie-smoothies-to-try-this-spring.aspx">Wyza.com.au.</a>

Food & Wine

Boost your veggie intake with a sweet potato chickpea burger

Up your veggie intake with ease thanks to these sweet potato and chickpea burgers. Makes: 4 Prep time: 20 + 30 mins chill Cooking time: 35 mins Ingredients <ul> <li>600g sweet potato, peeled, halved lengthways</li> <li>400g can chickpeas, rinsed, drained</li> <li>1 small red onion, finely chopped</li> <li>2 garlic cloves, crushed</li> <li>1/2 lemon, juiced</li> <li>2 tbs smokey chipotle spice blend or fajita seasoning</li> <li>1/2 cup flat-leaf parsley leaves, finely chopped</li> <li>1 cup fresh breadcrumbs</li> <li>¼ cup raw couscous</li> <li>olive oil cooking spray</li> <li>hamburger buns </li> <li>Wedges iceberg lettuce</li> <li>Onion jam & chipotle mayonnaise, to serve</li> </ul> Methods <ol> <li>Chop the sweet potato into 3cm chunks. Place onto a microwave-safe plate. Cover with a damp paper towel. Microwave 7-8 minutes or until just tender when tested with a skewer. Drain any excess water. Smash with a fork then transfer to a bowl. Cool 15 minutes.</li> <li>Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 4 patties. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits. </li> <li>Place a flat tray into the oven. Preheat oven and tray 220°C fan forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook for a further 10 minutes until light golden.</li> <li>To serve, spread onion jam over the base of burger buns. Top with lettuce and sweet potato pattie. Drizzle with chipotle mayonnaise. Serve.</li> </ol> Recipe credit of <a href="http://australiansweetpotatoes.com.au/">Australian Sweet Potatoes</a>.

Food & Wine

Immune-boosting papaya smoothie bowl

This smoothie bowl will help you start your day right. Add in your favourite berries as preferred. Recipe: Jade Woodd – Panaceas Pantry Ingredients: <ul> <li>1/2 Ruby Rise Red Papaya cut into cubes (skin removed) and frozen first</li> <li>1 cup raspberries</li> <li>1/2 cup activated buckwheat (or sub for cashews)</li> <li>2 cm length fresh ginger, skin removed</li> <li>2/3 cup coconut milk</li> <li>2/3 cup water</li> </ul> Method: Add everything to a high-speed blender. Blitz and very smooth. Enjoy immediately, topped with whatever you fancy!

Food & Wine

Choc pear smoothie

For a healthier variation on a classic chocolate hit, try this delicious smoothie with pears and almond milk. Serves: 1 Time to prepare: 5 mins Ingredients: 1-2 pears, peeled and chopped 1½ cups chilled almond milk 3 medjool dates, pitted 1 tablespoon almond butter 1 tablespoon cacao 1 tablespoon chia seeds 3-4 ice cubes Directions: 1. Add all ingredients to blender. Blend on high speed. Republished with permission of <a href="https://www.wyza.com.au/recipes/choc-pear-smoothie.aspx">Wyza.com.au.</a>

Food & Wine

Green pear smoothie

Create this quick and easy superfood smoothie that will provide you with lasting energy throughout the day. Ingredients: <ul> <li>2 ripe pears, peeled, cored chopped</li> <li>2 frozen bananas, chopped</li> <li>3/4 cup chopped kale</li> <li>1 tablespoon rice malt syrup/or agave</li> <li>250ml vanilla almond milk</li> <li>3-4 ice cubes</li> </ul> Method: 1. Add all ingredients to blender. Blend on high speed. Recipe thanks to <a rel="noopener" href="http://rediscoverthepear.com.au/" target="_blank">Australian Pears</a>.

Food & Wine

Increasing your veggie intake

In 2017, the CSIRO released its <a href="https://www.totalwellbeingdiet.com/media/659795/fruit-vegetables-and-diet-score-april-2017.pdf">Fruit, Vegetables and Diet Score</a> report, which shows that two-thirds of Australian adults are not eating enough vegetables and 51 per cent are not eating enough fruit. Why is this a problem? Quite simply, fruit and vegetables are vital for good health. The nutrients and phytochemicals in vegetables especially are believed to reduce the risk of stroke, cancer, heart disease and Type 2 diabetes. Vegetables are also fundamental to keeping your weight at a healthy level because they’re nutrient-dense and high in fibre but low in kilojoules – as long as you don’t always serve them in a pool of butter or cheese sauce. Vegetables are also much cheaper than meat, especially if you buy what’s in season, and don’t forget that frozen veg can be a great economical yet nutritious option. Eat a rainbow As well as making sure that you get your recommended daily intake of vegetables, try to eat as wide a variety as you can. Just eating broccoli and carrots, for example, certainly isn’t bad for you, but you’ll be missing out on all the health benefits other vegetables provide. Plan to get several colours on your plate to make the most of the different nutrients available. Getting more vegetables into your diet doesn’t mean you have to give up meat altogether but choosing to have a few meat-free meals a week is a great way to increase your vegetable consumption. Here are a few simple swaps and adjustments you can make. Breakfast If you usually have bacon and eggs for breakfast on the weekend, try the infamous smashed avo on toast, or stick with eggs but replace the bacon with sides of spinach, mushrooms and tomatoes. Try a green smoothie. They can be surprisingly delicious but can also be high-kilojoule if they’ve got a lot of fruit (rather than veggies) in them. In other words, think of a green smoothie as a meal in itself rather than a drink on the side. Make a vegetable frittata with capsicum, onion, mushrooms and spinach. For portability, you can also bake this in muffin tins – it makes a great lunch too, especially with a salad on the side. Lunch If you’re a fan of the humble sandwich, it’s easy to ramp up your veg. Instead of just the predictable tomato and lettuce, think about delicious additions like roasted eggplant or zucchini, shredded carrot or cabbage, kimchi, sauerkraut, etc. And then there’s the Instagram-friendly salad in a mason jar. You don’t really have to create a work of art, but starting with a delicious grain (freekeh, brown or black rice, quinoa, etc) and adding a rainbow of veg, a sprinkling of seeds or nuts, and a simple dressing (packed separately to add when you’re ready to eat) is tasty and healthy. More likely to grab takeaway and eat at your desk? Go for a salad that’s heavy on the dark leafy greens and avoid super-rich dressings. Or choose a tofu and vegetable stir-fry instead of the red beef curry (and opt for brown rice rather than white, if it’s an option). Dinner Remember the rainbow – go for at least three different coloured vegetables in your meal, even if you are eating meat as well. Soup is super! Homemade veggie soup is an easy way to get a whole range of vegetables into your meal. Think hearty minestrone, zesty gazpacho, or a refreshing summer soup with peas, lettuce and mint. Whether you like your soup hot or cold, smooth or chunky, there’s an infinite number of options. If your soup only has a couple of different coloured vegetables in it, think about serving it with a salad to round out your rainbow. If dinner is usually focused on meat, try using a different protein source, whether it’s tofu, vegetarian sausages, or just a combination of legumes and grains. For more ideas on eating for your best life, check out <a href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-midlife-kitchen-mimi-spencer/prod9781784723187.html?source=pla&gclid=CjwKCAiA5OrTBRBlEiwAXXhT6JqzKabGAtAcLOFc2P_OBAWd_uCFVYBfTWbgVLIcy_YS_TOdYP4nHRoC5gEQAvD_BwE">The Midlife Kitchen</a> by Mimi Spencer and Sam Rice. How do you add vegetables to your regular meals? Written by Tiffany Hutton. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/increasing-your-veg-intake.aspx">Wyza.com.au</a>.

Body

7 easy ways to save money on fruit and veggies

Life wouldn’t be very colourful without fruit and veggies. But they’re certainly not getting any cheaper. Here are seven strategies to stave off the scurvy. 1. Stay in season Try to feast on whatever's in season, rather than habitually buying the same produce year-round 2. Be flexible Pay attention to prices so you can start to get a reference point for whether something's cheap or not. Then you can stock up on whatever's on special, and let that guide your meal choices – if there's an amazing deal on eggplant, maybe there's a lot of Baba Ganoush in your future. This sort of flexibility requires some cooking skills, so take every opportunity to broaden your repertoire. 3. Forget food miles The "local food" movement is a protectionist scam. Big commercial farms operating in optimal climates are vastly more energy-efficient than small-scale market gardens. Transportation of produce has also become incredibly efficient. If you care about the environment, you're actually better off buying food that's travelled halfway across the world, assuming it's cheaper than the local alternative. Let price be your guide, and don't get conned into feeling guilty about "food miles" or other such harmful myths. 4. Head for the freezer Nuking a gladwrap-covered bowl of frozen veg looks like a failed attempt at eating healthy, but nothing could be further from the truth! Fresh produce starts to deteriorate as soon as it's harvested, and might have lost as much as half of its nutritional value by the time it gets to your fork. By contrast, veges that are snap-frozen right after picking are often better than the fresh stuff. Frozen veges may not be inspiring, but they're cheap, handily pre-cut, and nutritious. Lightly steaming them – say, in the microwave – is the perfect way to unlock more of the good stuff. 5. Avoid packaging If I ran the world, individually plastic-wrapped bananas would be a crime against decency. The reason supermarkets neatly arrange everything in foam trays and plastic packaging is because it makes it seem like a more "premium" product. Don't get sucked in, and you'll save your cash and the environment at the same time. 6. Grow your own Honestly, the economics of growing your own veges are not that stellar, but it's a fun and rewarding hobby. The best payoff comes from herbs and leafy greens, which you can grow in a planter box or on a windowsill if you don't have any outdoor space. 7. Reduce waste I've started throwing odds and ends that are getting a bit past it into the blender. Green smoothies might look gross, but they taste surprisingly great. Other people apply the same concept to vegetable soup or stock. If you have a glut – say, a whole hand of browning bananas – freeze them for future use in smoothies or baking. If anyone has more tips for scoring cheap fruit and veg, share them in the comments below. Written by Richard Meadows. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

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