Fermented food is all the rage in health food circles today, and for good reason! Fermented food is brimming with probiotics, friendly bacteria, that help boost the health-promoting power of the bacteria present in your gut. Most of us are aware that the bacteria in our guts helps aid in digestion, but did you know that a whopping 70% of the work and 80% of the mass of our Immune Systems is located in your gut? Knowing this, it just makes sense that we would want to do all we can to fortify this critically important system in our bodies, and probiotics and fermented food could be the key.
An article in a 2006 Journal of Applied Microbiology, gave an eye-opening list of the incredible health benefits of including fermented food and probiotics in our diets:
Wow.
With the potential for SO much increased health and disease prevention, I'm ready for a hearty helping of some fermented food! But where do you start, and what exactly qualifies for a cultured of fermented food?
Maybe this list of a few of our favourite ferments will inspire you, and give you a place to start.
Who knew that this favourite condiment that compliments a good Hot-dog is also amazing for your gut health? This fermented cabbage, enjoyed for centuries in eastern Europe, is bubbling over with beneficial microbes. In addition to those fantastic little microbes, Sauerkraut weighs in at just 27 calories in a cup, and is full of other important nutrients like fibre, Vitamin K and C, and Iron. It's so simple to sneak sauerkraut into your meals! It makes a fantastic condiment for salads, is tasty sauteed with onions and potatoes, and is perfect topped with fried egg.
Kombucha is a fermented sweetened tea that brings a powerful probiotic punch! Kombucha has long been appreciated in the Chinese culture, being called the "immortal health elixer", in Chinese literature. Kombucha is readily available all over the world today, and can help with weight loss, improve heart health, and fight diabetes. So, bottoms up to Kombucha, for your gut and for your health!
Tempeh is a fermented soy product, similar to tofu. Tempeh is a favourite meat substitute for many vegans because it tastes great, is a fantastic blank canvas for any flavour profile you wish, and has all the benefits of a fermented food. See our Fresh Box recipe for Vegan Asian Orange Tempeh, for an awesome way to use Tempeh, and for some health facts on this wonderful ferment.
An 84-gram serving of tempeh contains these nutrients:
Yogurt is that ubiquitous ferment that we've all been enjoying for years without fully appreciating all of it's health benefits. Yoghurt makes it easy to boost our gut health because it is so versatile. You can eat it straight out of the container for a snack. Throw on a few berries and some granola for a quick, healthy breakfast. Add yoghurt to a smoothie, throw in some cucumbers, lemon juice, and dill to plain yoghurt to make Tatziki sauce, top your favourite curry sauce with a dallop to balance the spices. There's no end to the applications and the health benefits of yoghurt in our diets.
So, Now you know. Fermented food is what's missing from your healthy life-style. Let's give our guts a little love, and make sure that fermented and cultured foods make a regular appearance at our tables.
Sources: healthline.com, "Probiotics 101: A Simple Beginners Guide", https://sfamjournals.onlinelibrary.wiley.com/, "Probiotics and Their Fermented Food Products are Beneficial for Health", The Rich Roll Podcast, "GMO's, Glyphosate, and Gut Health", webmd.com, "Why is Sauerkraut Good For Me?", organicfacts.net, "16 Impressive Benefits of Drinking Kombucha Tea"
Photo Source: hungryforchange.tv
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Would any of us have thought that the holidays would just roll around like that again?
This year has absolutely been one for the books, and we’re so proud of all that the FreshBox Community has been able to achieve, especially including your commitment to delicious, healthy, local foods. But you don’t have to say goodbye to good habits just because the holidays are here (although it doesn’t hurt to indulge a little too). But the best part is you’re still able to source delicious locally grown organic produce and whip it into a feast for the holidays.
Here’s a few recipes that will be featuring on our table this year. Can I tempt you with any?
After presents have been torn open and Santa stockings un-stuffed, we always love to spend a little together time as a family before the day gets away on us. And nothing brings the family together quite like Christmas brunch. This french toast has a delightful festive twist that you’ll want to make year-round.
These aren’t your grandma’s boiled Brussels - they’re crispy, garlicky and zesty, and a bowl of this salad is the perfect addition to any Christmas table. It doesn’t matter if you’re the host or the guest of a friend of a friend, this fresh take on the holidays will be welcomed by all.
Christmas day barbeques are a staple part of Australian culture - they’re a huge part of who we are and what our summer holidays look like. These simple skewers are kid-friendly and veggie-packed, and they’re an easy throw-together addition when you’re running out of time but still want to impress your guests.
Glazed ham anyone? It’s always made sweeter with a pat of apple butter. This homemade apple butter is so simple, you can literally turn it on and leave it to do its thing. It’ll make you regret ever buying the store bought stuff!
With a feast of food in front of you, it’s always nice to have some fresh, veggie-rich sides on offer. This asparagus is incredibly simple, and the addition of lemon and fresh mint elevates the whole dish to the most talked about taste on the table.
Rain, hail or shine, who doesn’t love chips? They’re easy to make and easy to please - especially for the kids sitting around the table. These chips can help a small meal go a long way, and all they need is a little basic prep (which you can even do the night before).
A salad that comes together in a flash, but isn’t simple and tasteless? This is exactly what you’re looking for. Using some of the best, fresh local ingredients, this low maintenance salad is the perfect combination of festive and fragrant.
Even though spring has well-and-truly passed, baby carrots are still coming in plenty. This simple, seasonal glaze for our favourite vegetable goes down a treat on the holiday table year after year. And guess what? We’re not gatekeeping - so you can enjoy them too.
You didn’t think I would forget dessert did you? Even on a hot, Australian day, you still can’t beat a baked crumble for Christmas dessert. This crisp is a lighter take on the heavenly dessert, and you can use any seasonal fruit that’s available. If it’s an extra-hot day, then you might just have to top it with some more ice-cream…
Okay, so there’s some pretty amazing Christmas recipes in there - but what if you’re bringing the booze? Don’t worry, we’ve got plenty of delicious organic Australian wines that can be delivered right to your doorstep (you can even order a hamper too for those last minute presents you forgot - shhh, we won’t tell)!
]]>Thank goodness that trends in food and nutrition have led us away from the widely accepted, and seriously unhealthy, trans fats of my youth, and enlightened us with an abundance of healthier oil choices.
When it comes to cooking oil today, there are dozens of versatile, tasty, and healthy options that leave unhealthy oils trailing far behind, back in the 80's, where they belong. Here's the scoop on some exciting oils that we offer here at Fresh Box.
Avocado Oil
Avocado oil is an excellent choice for sauteing up your favourite veggies for a stir fry, because of it's high smoking point. This light and fruity oil is also perfect for using as a base for your favourite vinaigrette. Avocado oil contains high amounts of a fatty acid called Oleic acid, and is believed to decrease cholesterol and lower blood pressure.This heart-healthy oil is also loaded with antioxidants, including Lutein, which is great for overall eye health.
Macadamia Oil
With an even higher smoking point than olive oil, Macadamia oil is also a good choice for sauteing or grilling. Macadamia oil is heart healthy, and loaded with cholesterol reducing monounsaturated fats. This under appreciated oil also a good source of antioxidants and vitamin E. Give it a try for it's mild flavour, versatility, and serious health benefits!
Pumpkin Seed Oil
This oil is especially exciting to me. I'm already a big fan of all that pumpkin brings to the table. How could I have gone so long without adding pumpkin seed oil to my pantry? Pumpkin oil is full of beneficial vitamins, and has been shown to promote hair growth, boost mood, and increase heart health. Pumpkin seed oil brings a depth of flavour to homemade salad dressings, with it's nuttiness, and is a nice finishing oil for roasted veggies or your favourite pasta dish.
Sunflower Oil
With it's mild flavour and extremely high smoking point, Sunflower oil is among the most versatile of oils, great for sauteing, baking, and even deep frying. Sunflower oil is positively bursting with healthy fatty acids, including: palmitic, stearic, linoleic, oleic, lecithin, carotenoids, and selenium. Sunflower oil can also prevent infections, reduce inflammation, and boost energy levels. As beneficial as sunflower oil can be, it should be used in moderation, as it may lead to an imbalance in fatty acids, being high in omega-6 it is best to partner it with foods high in omega-3 like, Eggs, Seaweed and Fish in particular Sardines.
Sesame Oil
Sesame oil may reduce inflammation, improve heart health, and help control blood sugar. Not a bad days work for the tiny sesame seed! Mild and nutty, sesame oil is perfect for adding authentic Asian flavour to your meals. It's great in a dressings, drizzled over noodles, or in a marinade.
So do yourself, your heart, your health, and your taste buds a favour, and ditch the boring oils of yesterday, and add one, (or all), of these versatile and healthy oils to your pantry instead.
Sources: simplyhealth.io, bonappetit.com, medicalnewstoday.com, healthline.com, igourmet.com, organicfacts.net, healthline.com
Photo Source: self.com
]]>Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts.
Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (2Trusted Source).
They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (3Trusted Source).
What’s more, their high fiber content helps support regularity and gut health (4Trusted Source, 5Trusted Source).
In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus (1).
]]>Many of you may remember being told by your parents to eat oranges to prevent a cold, or foods rich in zinc, and they were right! By consuming rich high-quality, immune-supporting (and organic) foods and fresh produce, you’re preparing your body for whatever may come it’s way. In my eyes, we need to be doing more to support our holistic health.
With all the unease and worry in the world right now, we’re not taking any chances on our health. And we’re starting by dosing up on these 7 top immune-supporting foods.
1. Citrus Fruits
Think fresh oranges, grapefruits, lemons and limes - the tart and acidic tastes we find in fleshy fruits may just be one of nature’s best medicines. Vitamin C is one of the best micronutrients to help rebuild and maintain a thriving immune system. This is because the water-soluble vitamin increases the production of white blood cells, which are crucial for fighting off infections. Vitamin C is abundant in most citrus fruits, so you can top up your daily dose in many ways - a grapefruit at breakfast, a glass of freshly-squeezed orange juice or even some lime squeezed on homemade tacos, you’ve got the world to choose from!
2. Turmeric
This vibrantly coloured root also doubles as a powerful anti-inflammatory and immune support. When turmeric is broken down in the body, it releases a powerful compound called curcumin, which is where the healing magic begins. High concentrations of curcumin, which is responsible for the distinctive yellow tones, has been tagged in research studies for its support of the immune system, as well as having antiviral properties. The root has also been used as an anti-inflammatory in treatment protocols for both osteo and rheumatoid arthritis for quite some time now.
3. Ginger
When I’m feeling under the weather, the one thing I reach for time and time again is a hot lemon, honey and ginger drink, and it feels like a healing hug in a mug. Ginger, another nutrient-dense root, also has anti-inflammatory properties. It’s fragrant and tasty, so we love using it in everything from seasonal stir-fries to rice paper roll dipping sauces.
4. Leafy Green Vegetables
I can’t recall how many times I was asked to eat my greens as a child, and to do so without complaint, but in hindsight, I can see how these beautiful foods were nourishing my body all along. Not only are they extremely alkalising, meaning they help to rid the body of toxins, but they’re also a rich source of the fat-soluble Vitamin E. When thinking about immune support, we often consider Vitamin C as the first port of call, but this powerful antioxidant is important in regulating and maintaining immune system function, and because it’s fat-soluble, it stays in the body longer.
5. Probiotic Foods
When it comes to a well-rounded immune system, no one can look past the value of high-quality probiotic foods. Much of our health begins in the gut, as this is the pathway to anything being absorbed into our body, so by opting for foods rich in good bacteria we’re arming that first line of defence with everything it needs. Yogurts are an easy, delicious choice for probiotic foods, as they’re packed with live and active cultures.
6. Garlic
I don’t know anyone, especially in my household, who can say no to a slice of garlic bread. But perhaps this is steeped in history. Ancient cultures used the fragrant garlic as medicine, because of its value in fighting infections. Much of the power of garlic comes from allicin, a sulphur-containing compound that is released when garlic is diced and left to sit. So if you have the time, it’s worth crushing your garlic a few minutes before you intend to cook (just 5 minutes will do), or remember to chop it first!
7. Nuts & Seeds
These tasty foods are a broad category when it comes to immune support, but spanning across many nuts and seeds are similar properties. Typically, most are rich in necessary vitamins and minerals that support the immune system and ensure the body maintains a good level of health. In particular, sunflower seeds are a good source of phosphorous, magnesium, and vitamins B-6 and E, as well as selenium - which has been researched for its efficacy on viral infections. I also love almonds due to their high levels of fat-soluble Vitamin E.
You can also find some options that are fortified with Vitamin D, another essential fat-soluble vitamin that helps regulate the immune system and is thought to boost our body’s natural defences against diseases. What’s more, there are currently clinical trials taking place to look at the efficacy of Vitamin D in treating COVID-19.
If you allow, food truly can be your greatest medicine. Take it with a grain of salt, and always follow public health precautions - but make the most of this grassroots approach to health and immunity. At FreshBox we are proud to offer the highest-quality, locally-grown, organic and seasonal produce, so you can nourish your body inside and out.
Amid uncertainty and changing COVID-19 restrictions in Queensland, we are still making every effort to safely deliver your foods to your home. This includes delivery suburbs across North Brisbane as well as the wider Sunshine Coast region. We’ll take care of the hard stuff, so stay at home and stay safe.
]]>I would love to invite you into my family kitchen for a 5-hour intensive class. An intimate group where we discuss and get our hands doughy, to create your very own loaf of sourdough.
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Announcing our latest adventure… Itty Bitty Acres. Haven to all things organic.
Let’s start with:
Sourdough Social Workshop (5 hrs)
9 July, 30 July and 20 August
At our family home and kitchen, Itty Bitty Acres in Glenview, Sunshine Coast.
Hello, it’s Georgie here! I would love to invite you into my family kitchen for a 5-hour intensive class. An intimate group where we discuss and get our hands doughy, to create your very own loaf of sourdough.
Join me, avid home baker, Mumma, wife and homesteader from start(er) to your finished fresh baked loaf and everything in between!
I feel being shown hands-on, in a real home kitchen gives real confidence on how to bake sourdough & is absolutely essential to your success at home. Let’s have a little fun and laugh together for the day cause we definitely all need it after the last couple of years! (And let's be honest, we will be chatting and running over time so maybe keep the day free. Don’t hold me to the 5-hour mark haha)
We will cover:
- Country Loaf - your core staple recipe.
- The Basic Loaf - you can add any flavours and flours to.
- Super Soft Sandwich Loaf - for the husbands and kids who love white bread (let’s make it healthy and don’t tell them)
- Cinnamon Rolls
- Focaccia
- Sourdough Crackers
I will be gifting you your very own starter that I will grow from my 'old strong girl'. And showing you how it works, how to feed it etc.
Prior to the day, you will be emailed more info and a list of what to bring.
Please also feel free to write down questions before the day and bring them along for me to answer.
You will be taking home your loaf to bake as well as a beautiful gift from me.
It will be a delicious day so bring a hungry tummy as there will be loads to eat and drink.
I’m so looking forward to meeting you and sharing this age-old tradition that will nourish your families for generations to come :)
Love G*
Link to Workshop:
https://freshbox.com.au/pages/
Join us on Instagram:
@itty.bitty.acres
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We have been busy planting away on our farm Itty Bitty Acres to ensure some yummy crops coming into these cooler months. The weekend just gone we had a little working bee at our place with some of our besties. Kids, dogs, chickens, everyone and thing was involved haha. We planted bok choy, daikon radish, spring onions, black kale, lettuces, silverbeet and more. Here's a few pics and if anyone would like to join us in the future please let me know with a reply email and we can keep a note in our diary for the next planting day. Georgie cooks a delicious lunch!
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Trip back to memory lane as Ben and I recall why we started FreshBox in the first place.
We created FreshBox to answer the social need for Food Sovereignty, and to create a holistic way of life that respects mother Earth and all that inhabit her. For FreshBox we grow Herbs and Greens here at Maheiwha Farm and have a food forest that is for our family to forage.
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So if you’re looking for a last minute meal of love for the evening, or just a meal to love any time of the year, here’s what you should be cooking.
It’s never too late to start the day the romantic way. These crepes will woo even the hardest of hearts, with fresh local berry compote, and a plant-based base so anyone can eat them happily. You’ll want to kick off the day with these in bed, or have them later for dessert… Or both ;)
For those who prefer a brekky on the go, this bagel is still perfectly made with love. Using everyone’s favourite fresh, local seasonal berries (grown right here on the Sunshine Coast), try this recipe for a delicious breakfast ready in less time than it takes to brew a cup of coffee.
If you can’t take your lover to Paris this Valentine’s Day, bring Paris home with a perfectly cooked baguette. A simply perfect staple that can easily be prepared earlier, or the baguette becomes a fun activity to do together. Either way, you need this on your table, or picnic rug, or wherever you plan on spending the day.
Nothing is nicer than compound butter on a beautifully cooked steak. Paired with red wine, it’s the ultimate date night meal, right? This homemade roasted garlic & herb compound butter elevates even the most simple of dishes to a whole new level, and there’s never been a better time to impress.
We all know the movie plot. Boy kisses girl, girl kisses boy, the single spaghetti strand gets shorter and shorter… They say Italian is the language of love and if their pasta is anything to go by, then I wholeheartedly agree. Throw together a plate of this plant-based bolognese this evening and you’ll be seeing roses.
Sure, you could dive head first into a decadent dessert, or you could keep it simple and sweet with a chocolate truffle. This healthy take on dark chocolate can balance out the eating of the day in just the right way.
And if all else fails? A glass of organic red wine, to finish off the eve just right.
]]>Times are really hard right now. Reflecting on the last two years, we can’t recall a time where the community we love so much has had to suffer a hit so hard. Amid tough restrictions, loved ones falling ill and supermarket shortages like we’ve never seen before, we’re really starting to pull back the curtains on our society and its flaws are becoming increasingly apparent.
But here we stand, we still feel so grateful to be living in such a vibrant, caring and intuitive community. And we feel so grateful that we’ve been able to help by delivering farm fresh organics. While the major supermarkets are playing host to pandemic panic shoppers, and having their shelves stripped bare without any transport available to stock them up again, we’ve been watching our model of ‘supporting local’ show it’s strengths.
At FreshBox, we know one thing (and most of our community knows this too); it’s essential to support your local food supply chain. The farmers, the producers, the local butchers… When your food comes from just down the road, you don’t run the same risk. Right now, we’re delivering more locally grown fresh food delivery boxes than ever before, and that’s pretty amazing.
If you’ve been feeling stuck or you’re struggling to come to terms with this new world, you’re absolutely not alone in this. But all of us are capable of making small shifts that can keep us safe in times like these.
Here is exactly why it’s essential to support your local food supply chain:
One of the best things about buying farm fresh organics is that you’re inherently supporting the local economy, so your money is going right back to your neighbour. There’s no denying the fact that Australian farmers have been doing it tough lately, and none more so than the grower next door. The Sunshine Coast is home to an abundance of amazing local farmers that have secure crops in these tumultuous times.
When food is only coming from the farm down the road, it was likely dug up from the ground only days before it’s on your kitchen bench. It’s estimated that the journey of locally grown food from paddock to plate is 2-3 days, whereas imported foods are oftentimes a week at the least. And we all know that fresher tastes better.
In this beautiful community, we all play a specific, much-needed and highly-appreciated role - we all receive and contribute equally. When you support local farmers and suppliers, you feed directly into this relationship. By supporting your growers, they can support you through times like these. It’s a beautifully symbiotic relationship that gives us all the hope we need right now.
At FreshBox, we work with the best local organic food farmers in the region. This means that you’re getting some of the freshest, tastiest produce, with the best service. Right now our farmers are working around the clock with us to bring you the healthy, quality food you need right now.
We have deliveries most days and every week we offer seasonal fruits and vegetables - giving you the best food at the best price.
]]>As much as I love a trip to the farmers’ markets, or browsing the aisles of the local organic store, there’s no denying that ordering food online is so much easier. Especially with a business and a little one in tow. In the past, the trouble has always been that good quality food is hard to find - and when you do, there’s not much of it. That’s why small businesses around the country, like FreshBox, are working with local organic farmers and producers to bring the best foods right to your doorstep.
But aside from the usual orders, I also wanted to be able to find the fun stuff online - the things that always find their way into my market bag when I go to checkout. And that’s exactly what I want to share today with you.
Here are six of my favourite organic foods you probably didn’t know you could buy online:
Good quality organic wines are hard to come by in your local store, that’s why the best option is often getting them delivered right to your front door! If you’ve got a sweet spot for a chardonnay, or perhaps you enjoy a full-bodied glass of red, try shopping around online. Buying organic wine online is a great way to try the new blends or vineyards that you might never have experienced before.
How many hours do you spend crafting the perfect cheeseboard? Take the stress out of finding your favorite organic cheeses by opting for an organic cheeseboard online. At FreshBox, for example, you can add the cheeseboard to your weekly produce order, and it comes with all of your favourite condiments; think fig jam, gluten-free crackers, and even an organic wine (if you desire).
You know those nights where you don’t have the energy to cook, where you don’t want to opt for more takeaways and there are no meals prepped for the week… Having organic, homemade meals delivered to your door takes the stress out of that. From delicious curries to mouthwatering lasagnes, you can now even add these meals to your seasonal box order, so you never get caught out again.
I know there’s times, or certain friends, where I just can’t find the right present. And that’s when I always turn to a gift hamper. If I can find one that’s brimming with organic foods, even better. Our organic gift hampers were designed with this in mind (and they can even be sent anywhere in Australia). From kid-friendly to wine-lover, discover the range of gift hampers that are sure to impress even the fussiest of gift receivers.
Unless you have your own happy, healthy, hens, it’s understandable to be skeptical of where your eggs are coming from. There are so many unregulated practices that are, to be completely honest, inhumane to the hens doing the hard work. There’s nothing better than organic, farm fresh eggs - they taste better, and they’re more nutrient-rich too! But if you don’t have a local farmer down the road, don’t sweat it, you can order them online too.
My personal favorite thing to order online? All of my weekly produce. While I would love to have a bountiful vegetable garden that offers me exactly what I need, year-round, sometimes I rely on the local farmers to do the hard work for me. We built FreshBox around this premise; fresh, organic, locally grown fruits and vegetables, ordered online (you can even set up a recurring order), and delivered fresh to your doorstep each week.
If you want to try your first organic, online delivery, check out the full-range of FreshBox offerings. If you’ve already enjoyed the goodness, remember to place your weekly order today!
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Buying Local Supports Local Farmers & Economy
There’s no denying the fact that Australian farmers have been doing it tough lately, so one of the best ways you can support them is by supporting their business. We love cake sales and fundraisers - but when the produce they offer is fresher, tastier and more abundant than at your local supermarket, it’s almost a no-brainer. One of the best things about supporting the local farmers is that you’re inherently supporting the local economy, so your money is going right back to your neighbour.
Food Miles & Environmental Impact
Right now we’re living in a world where the climate crisis is a very real concern. We’re re-evaluating the way we do everything; from the cars we buy and the flights we take, to the leaders we support and the lifestyles we want. One thing we haven’t always realised that impacts the health of our planet is food miles; the cumulative cost of the labour involved and the fossil fuels required to get the foods from the paddock to your kitchen at home. Buying local food is one way to cut down on those huge commutes for your staple ingredients.
Affordability
When thinking about the cost of your food (or anything for that matter), a good approach is to consider where each dollar goes. By supporting local food producers, you’re often cutting out the corporate middleman, which drives down the price you pay. Secondary to that, if you’re considering your food miles it costs less to transport food down the road than it does halfway around the world.
Health Benefits of Eating Seasonally
Throughout evolution, our bodies haven’t lost their innate ability to adjust to nature’s seasonal offerings. For example, in springtime, when fresh alkalising greens are in abundance, our body begins to detox from the winter months. In autumn, when starchy, root foods begin to come available, our bodies prepare for hibernation throughout cooler, less abundant times. The circadian rhythm is a marvellous thing, especially when our bodies thrive best on the foods coming straight from our gardens.
Foods Are Fresher
When food is only coming from the farm down the road, it was likely dug up from the ground only days before it’s on your kitchen bench. It’s estimated that the journey of locally grown food from paddock to plate is 2-3 days, whereas imported foods are oftentimes a week. And we all know that fresher tastes better.
Promotes Variety
Depending on where you live, and what time of year it is, you’ll have plenty of delicious produce that is available just in your region. This might include some of your favourite fruits, or it may encourage you to try a new vegetable you never would have before. But nine times out of ten, you end up loving all of the new and tasty additions to your weekly shop - which in turn bring a whole host of new, delicious nutrients.
Creates Community
In an ideal community, we all play a specific, much-needed and highly-appreciated role - we all receive and contribute equally. By supporting local farmers and suppliers, you feed directly into this relationship. Your food supplies come to know you, what you love and what you don’t, and in turn, you support them to play this role. It’s a beautifully symbiotic relationship that we can’t get enough of.
If buying local is something that you believe in, you’ll want to check out our delicious weekly produce boxes. We work with some of the best farmers on the Sunshine Coast to deliver locally grown, organic produce to your doorstep each week. You can discover all of our bestsellers and place your order today.
]]>How often do you get the chance to eat farm fresh organics? Not the kind of fresh you find on the shelves of big supermarkets, but farm fresh - the kind of food that was plucked from the ground earlier that day? While we would all love to live on big expansive farms where that kind of eating lifestyle is quite literally on our doorstep, it’s not always possible. That’s just one of the reasons why we love food delivery boxes, but there’s an abundance of other reasons too. Here’s the 7 best benefits of fresh food delivery boxes, according to the team at FreshBox.
Most of us would love to be able to spend our Saturday mornings at the local farmers markets, getting to know the growers and sampling the seasonal produce to take home for the week. Sadly reality looks somewhat different. Between busy work schedules, Saturday sport and just needing some time for yourself, taking time for the markets often isn’t a priority, Sunday nights are sometimes spent at the nearest supermarket. Fresh food delivery boxes are even easier than a trip to the supermarket, you can order online in less than five minutes, or even set up a weekly delivery so you can order once and forget it - the hardest part is putting the veggies away in the fridge.
It’s not every day that we get to sample the best food of the region, but that’s exactly what food delivery boxes do. Because our seasonal boxes are handpicked for you, they often showcase foods you’ve never tried before (a favorite one is black sapote, or chocolate pudding fruit), meaning your tastebuds get to go on a journey. This is also a healthy way to eat, because the body relies on getting widespread nutrients from a widespread diet so it can fill all of its needs. Vitamins and minerals are present in different foods, so it’s important to eat more than one type of food. By mixing it up each week you’re giving your body the best possible nutrients it can find.
It’s no secret that Australian farmers have it tough. We live in one of the toughest climates, with droughts that seemingly go on for decades. These farmers have to deal with a lack of support from the government and competition with cheaper overseas growers, on top of the struggles with coronavirus, as well as the changing climate… It’s a lot to cope with, and they need our support now more than ever. More often than not, supermarkets have a goal of fulfilling their needs with the highest profit margin, which overlooks the farmers who are out there day and night.
By switching to a service that works directly with local farmers - not just across the whole country but from within the South East Queensland region - you’re doing your bit to support the local economy, and the local farmers who have had struggles we could never imagine. They’re an important backbone of the country, so it’s a nice way to say thanks. Remember, you can vote with your wallet too!
When you think about the distance that food has to travel to arrive in our country, it’s a wonder that the food is still fresh when it lands on our shelves. Well, I’m about to let you in on a little secret - and it’s a concerning one too. Foods imported into Australia are picked before they’re ripe for transport, then when they arrive in the country they’re sprayed with chemicals to make them ripen for store shelves. Now I know that’s not how nature intended. In our boxes, to contrast, food is picked within days of being on your doorstep - sometimes even hours! When you order fresh leafy greens, for example, they’re plucked out of the ground the same day they arrive on your doorstep. That’s how fresh food really should be.
Fresh organic produce delivery is hard to come by, so when you do - make sure you cherish it. One of the main reasons consumers don’t tend to purchase organic food is because of the affordability - which is an absolutely fair reason, but a true tragedy nonetheless. There is so much science to back the benefits of an organic diet (and we’ve written about them in another blog you should read here), and making them affordable is where an initiative like hours comes in. By working directly with farmers and suppliers, we can offer organic produce at the lowest possible in our delivery boxes, making it one of the most affordable ways to eat organic foods across the region.
Because delivery box services work with local growers, the produce you’re eating is seasonal. We’ve already touched on how this may often mean you’re trying delicious new foods, but what’s also important to note is that these foods will vary from season to season. Think about it, when you’re growing veggies at home (if you’ve ever been lucky enough to), you’ll know that different times of the year mean different foods are ready - we even see that in larger supermarkets to some extent. The beauty of seasonal boxes is that they really focus on this principle; in winter you’ll have heartier roots, in summer there will be fresher fruits, and don’t get me started on spring greens…
This has a benefit for you too. We’re just one part of nature, and for centuries our bodies have been conditioned to eat what’s available, when it’s available. It’s only really in the last 50 years that we’ve started to see a globalised food economy to such a large extent - and our bodies are having a hard time adjusting to this constant supply. Seasonal eating takes us through somewhat of a circadian rhythm, where heartier foods are ready when we need to hibernate over winter months, and hydrating foods with a quick burst of energy are ready for those quick summer days. Even the spring greens - their alkalising capabilities are perfect for a spring detox we often crave after winter.
And it’s not only us that benefits from seasonal eating, the planet does too. It’s such an important principle in permaculture, to be able to rotate the crops and deliver different nutrients to the soil. Our planet is being exhausted and depleted by monocropping practices that decimate the landscape, and seasonal eating is just one way to tackle that.
When we’re thinking about the planet, personal waste is a huge factor that’s within our control. While it might not seem like the most efficient way - having someone drive from house to house - it actually takes the strain off your carbon footprint. Instead of each customer driving to the shop, creating an individual footprint, a driver follows a carefully marked route to ensure they’re using the least amount of travel time possible.
And that’s not all. Here at FreshBox, personally, all food is delivered in a sturdy reusable cardboard box, with no single use plastic from any of our produce, so you can rest easy. Then, to top it all off, by supporting local farmers you’re also reducing your contribution to international food miles - and that says something.
How Fresh Food Delivery Boxes Actually Work
Most of us all know how convenient a food delivery service is, but how does it actually work? And how is the food fresher than food you would get from a supermarket?
We can’t necessarily speak for all brands, but we can explain what we do here at FreshBox. We only work with seasonal ingredients from local growers, so essentially our delivery boxes are the closest thing to a farmers market on your doorstep. Customers can either choose a seasonal box, which is filled with the freshest fruits and vegetables from a nearby farm, or they can order their produce directly through us - we then bundle it into an entirely eco-friendly box, and our friendly drivers deliver it straight to your door.
By operating this way, we’re cutting out the massive middle man that is supermarket conglomerates; we’re working directly with the local farmers who need our support the most. And in doing back, we’re giving back to the wider South East Queensland community, and the environment around us in turn.
In ordering your weekly deliveries through FreshBox, you’re doing your part to support our region. And we think that’s the best benefit of all.
To schedule your next fresh food delivery boxes, you can place your order here.
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Beetroot is of exceptional nutritional value, especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium
]]>I have a confession to make. I have long been a trend follower. It’s true. As a kid, I fell for just about every fad that came my way. In 3rd grade, I proudly wore my charm necklace, with dangling plastic tennis racket and frying pan. It didn’t get any better as I grew up. I permed my hair, pegged my pants, and bought expensive jeans I couldn’t afford, all because it was trendy. I’ve fallen for another recent trend, but for once, following this trend won’t end in embarrassing school pictures.
Bone broth has become the latest trend in healthy eating, and for good reason. Unlike jelly bracelets and Milli Vanilli, bone broth isn’t a fad that will be hip one day, and forgotten the next. In fact, bone broth has been a staple of home cooks for decades. Chances are that your grandmother often had a pot of it, bubbling away on her stove. I don’t know what took us so long to bring it back to the health-conscious cook’s stove top, but I’m glad it’s back. Hopefully, it’s back to stay.
Here are a few reasons why you should give bone broth a try:
1- Bone Broth is Easy To Make
At its most basic, bone broth consists of boiling a big pot of water on the stove, with a few bones. It doesn’t get much easier than that! The longer you boil the bones, the more vitamins and nutrients you are able to extract from them. What could be cosier than a simmering pot of broth on the stove, filling your house with its irresistible aroma? To add to the flavour of the broth, I love to add a few aromatics like onions, carrots, and fresh herbs.
2- Bone Broth is Extremely Healthy For You
Bone broth can contain beneficial vitamins and nutrients like calcium, magnesium, phosphorus, and small amounts of vitamins A, K, iron, fatty acids, selenium, zinc and manganese. Bone broth is also thought to be a rich source of amino acids like: proline, which is beneficial for our skin, and even improves heart health, glycine, used by our bodies for DNA and RNA synthesis, and arginine, which helps build muscle mass and aids in proper blood vessel dilation. In addition to all of this, bone broth has one more claim to health food fame...it helps boost gut health. Because of all the vital amino acids and a high level of gelatin in bone broth, it is very easy to digest, helps heal the gut, and even helps our body to better absorb other nutrients. With 80% of our overall health based on our gut health, this is one very big reason to add bone broth to your regiment.
3- Bone Broth is Delicious
If the nutritional facts alone aren’t enough to convince you to try it, I get it. I mean, Cod Liver Oil is also good for you, but I’m really good at avoiding a spoonful of that. Bone broth is highly nutritious, and has the happy added benefit of also being delicious. The hours that bone broth simmers away on the stove, reduces the liquid, and makes for an intensely meaty, umami, flavourful broth. Bone broth is wonderful sipped hot from a mug, or used as a base for your favourite soup recipes, or you can use it in place of water when making rice, quinoa, or couscous, for added flavour and nutrition.
So, I'm jumping on board the bone broth trend, and I'm not looking back! Any trend that is this easy, healthy, and delicious, is worth my time. I think I'll put on some Milli Vanilli, and go enjoy a bowl right now.
Sources: https://www.medicalnewstoday.com/articles/323903.php , https://au.atpscience.com/bone-broth-benefits-recipe/
Sometimes to support the health of your family and the health of the planet, we need to take some radical steps. But it doesn’t have to be complicated. It might involve something as simple and easy as signing up for an organic local produce delivery service, like the seasonal boxes we offer at FreshBox, coupled with some small changes around the home. One of the little things we love to do, which encourages our inner gardener and grower, is regrowing food from scraps.
If you haven’t seen this before, it may sound like a strange and messy concept, but the truth is with the right knowledge, regenerative agriculture has never been easier. Of course, you’ll first need to begin with some good quality organic produce, but after that all it takes is a few handy hacks to turn your kitchen into a greenhouse.
Here’s how to grow food from scraps!
Gone are the days of choosing between home ownership and your favourite brunch. With this you’ll be smashing avo til your heart’s content.
Forget buying basil bunches or dried herbs, these fresh plants can be grown straight from your Veg & Herb Seasonal Box!
If you’re a celery juice lover, you need not fear about purchasing bunches and bunches week in and week out. In fact, you can recycle the root and start all over again!
Love spicy food but find yourself forever buying the staple? Chilli peppers are one of the easiest plants to grow from seed.
For your staple stirfries and ‘get well soon’ teas, you needn’t look past ginger. And you can even regrow the root yourself.
Little known fact - lemongrass actually makes a deliciously delightful house plant. Here’s how to regrow it from some that you already have.
Here’s the ultimate starter kit for growing your own at home. Enjoy these simple staples with a little tender loving care.
Would we really be Sunny Coast locals if we didn’t teach you how to grow your own pineapple? Sure it’s a waiting game, but it’s so easy.
Now that you know how to do it all yourself, do you need some veggies to get you started? Stock up on your favourite fresh, organic and locally grown produce with FreshBox.
]]>This article is an ode to the crockpot, the shining star of our parents’ days and let’s be honest, the true hero of ours. They’ve come a long way over the years but the idea has remained the same; making dinnertime easy, with the added bonus of filling the home with delicious smells on walking into the room. For both efficiency and flavour there’s really nothing that equates to simmering your food slowly as you go about your day, and as the nights get longer and the weather cools further, there’s really been no better time to pull out the crockpot and whip up a meal for the family to enjoy. If you're looking for a reason to get you started, here are six simple slow cooker soups that are sure to inspire any tastebuds.
Our soups are so simple, you’ll be surprised that you never thought of them yourself. All you have to do is gather the ingredients, put them in your slow cooker on the lowest setting for the day, and whiz them together with an immersion blender (but only if you like)! Discover our favourite flavour combinations below.
Blend when the pumpkin is tender and the flavours are hearty.
Cook all ingredients, except for the sour cream. Blend the broth and stir in the sour cream to serve.
Place all the ingredients, except the fresh herbs in the slow cooker. When cooked, blend, add the herbs and serve.
Reserve some of the fresh herbs to serve, otherwise cook and blend as usual.
Throw everything in the slow cooker and go! No blending needed, but for the full French Onion Soup experience, we recommend serving the soup in smaller bowls, topping with a slice of chunk of baguette and a healthy serve of cheese, before putting it under the grill until it all melts together.
Cook on slow for 8 hours, and we recommend you enjoy this one chunky with a thick slice of sourdough.
Looking for all the ingredients? You’ll find everything you need with FreshBox.
]]>Anyone with kids knows that sometimes it can be *challenging* to make sure they eat all of the nourishing foods (and we likely know a few adults who struggle with this too). We know that most of our FreshBox families value good quality foods, and are raising their little ones to embrace healthy eating, but sometimes the schoolyard lunch comparisons and birthday party treats can start to wear them down, and the appetite for fresh veggies dwindles.
We know that there’s no such thing as too much of a good thing when it comes to good quality foods, so here are five ways to sneak those extra veggies into your meals. Trust us, you won’t even know that they’re there.
This one’s my favourite because it’s so easy and everyone gets caught up in the fun of spaghetti so they don’t realise all the goodness hidden in the sauce. I always grate a few carrots and zucchini into the sauce, often when I’m softening the onions so they really blend in with the dish. The flavour is never too overpowering and it’s one of the sneakiest ways to get in an extra serve.
This trick lends itself to a delicious blend of moussaka and vegetarian attempts at a traditional lasagne. By layering eggplant, sweet potatoes, and other seasonal vegetables through the layers of ragu and bechamel sauce (with some fresh pasta sheets of course), it creates a deliciously stacked, flavour packed take on the Italian staple.
It’s one of those comfort meals that nearly everyone adores, but often it’s made with bulk dairy, bulk gluten and very little nutritional value at all. These are all fine in small doses, but you can level up your dish with this easy trick. Simply steam and blend some pumpkin to mix through your usual cheesy sauce, although it’s even more delicious roasted with sage, and serve it with a simple side salad. That’s three servings of veggies right there!
Try switching out store-bought orange juices for a cold-pressed veggie juice. There are a wide range of affordable cold press juicers on the market these days (seriously, we’re picking these as the next kitchen staple), that help you get more out of each juice. A simple carrot and ginger elixir helps to keep the seasonal bugs at bay, or you can make it more fun for the family with a ‘Hulk Juice’ - a daily dose of greens with an apple, pear or kiwi to keep it nice and sweet.
Next time that you’re whipping up some weekday treats in the kitchen, try something with a few hidden veggies in there. We’ve made chocolate cake out of everything from zucchini and beetroot to sweet potato and avocado (okay we know that’s technically a fruit, but who can resist?!). There are an abundance of recipes out there and ways you can make the most of whatever is in season. It’s time to lose all inhibition in the kitchen and show us your creations!
Hey, speaking of veggies, did you know that you can get your fresh, local, produce delivered straight to your door? It’s part of a weekly subscription, offered exclusively to you by FreshBox. Check out our latest seasonal boxes here.
]]>So you’ve probably heard that breakfast is the most important meal. Even for those who are ardent intermittent fasters, the first foods that you eat will set the tone for your day. Only sometimes life gets in the way; kids need to get to school, yoga classes run over schedule or we don’t hear the alarm the first time around. And that’s totally okay because with a little preparation and some easy morning go-tos, you’ll still be able to give your body the nutrient-rich love it needs, every day of the week. Here are 4 easy breakfast recipes to make your life that little bit easier.
In my mind, avocado and toast fall into this category of perfect pairings. The crisp, toasty bagel and the smooth and creamy avocado complement each other beautifully. Add the wonderful "cream cheese" base, pistachios for some texture and a touch of sweetness with the maple syrup, and you've achieved the perfect flavour balance for a perfect breakfast, lunch or snack.
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We're so proud of our organic, farm-fresh eggs here at Fresh Box, that we knew we needed a recipe as special as the eggs. So, who do you turn to for all the secrets to the perfect French omelette? You turn to the unrivalled expert in French cooking, Julia Child, of course!
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A tip from our kitchen:
It doesn't get more deliciously simple than a beautifully cooked omelette...just eggs, salt and pepper. But, if you want to fancy things up a bit, one of the suggestions Julia Child recommends is a little Swiss cheese, and some fresh parsley. Just add the cheese to the pan after the egg has settled for a few seconds, then stir as directed above. Sprinkle the finished omelette with parsley.
Try this for a deliciously sweet way to start your morning. This recipe takes just a few minutes to throw together the night before, then just pop it in the refrigerator to work its magic while you sleep! In the morning, the chia seeds are plump, the pudding is set, and breakfast is ready. Top with fresh, seasonal berries and pistachios, for a light, energy-boosting, nutrient-packed breakfast. You can use any berries you can get your hands on, but we think strawberries are a must try.
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This granola is wonderful for a filling breakfast cereal that I love to throw on top of my favourite yogurt for a serious flavour and texture boost. To be perfectly honest, I've even been known to throw a handful straight into my mouth right out of the container, for a quick energy boost snack. The best part is you can make a batch on the weekend, and with a little yoghurt and fresh fruit, it will see you through the week - this recipe makes a huuuuuge batch! (If you’re feeling extra decadent, try it with the chia pudding).
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Easter is one of our favourite holidays of the year. Whether it’s joining your loved ones for a moment of reflection and gratitude, or simply cherishing the time with your nearest and dearest, we welcome the week with open arms each year. But I do know that even in our lifetimes we have seen the over-commercialisation of the Easter holiday; plastic-wrapped junk food disguised as gifts, extravagant holidays away… And it’s all well-intended, but many people often lose sight of the true meaning of the week. So this year, we’re encouraging our wonderful FreshBox community to spend the long weekend a little more mindfully, and here is our definitive list of how to have an eco-Easter.
Paint Easter Eggs
As a child, one of my most cherished Easter memories was all of the arts and crafts we did together as a family - especially painting our own eggs. It’s such a good way to make sure that we’re limiting the endless foil going to waste, as well as a fun activity for all when home from school or the office. Here’s the easiest way to do it (plus, you can always scramble the insides for breakfast too).
Enjoy A Treat for the Adults
Sometimes it feels like holidays can be all about the kids and sure, it’s always such a joy, but every now and then us adults need to be able to put our feet up and relax too. With a long weekend at our feet and the last of the summer heat, what better way to enjoy it than with a glass of organic Australian wine? For those looking for something extra, we’ve curated our much-loved Wine Boxes for when the sun goes down and the kids head to bed...
Organise a Nature-Based Scavenger Hunt
Many of us fondly remember the Easter egg hunts, mornings spent with our siblings desperately searching for those tiny Cadbury eggs. If you’re searching for a healthier, more eco-conscious alternative, why not try a scavenger hunt instead, with just one, good-quality Easter treat at the end? The clues can take inspiration from traditional holiday symbols (think chickens, bunny burrows, hidden in baskets), but embody a more holistic message within the day.
Pick Your Hot Cross Buns Wisely
At the end of the day, who can resist a Hot Cross Bun at this time of year? And truth be told, you shouldn’t have to either. Thankfully, this year we’ve managed to get our hands on some of the best-tasting Hot Cross Buns around, they’re organic, delicious and nourishing in every way (we’ve even got gluten-free ones too). We love them with a generous smear of our favourite Phyto Plant-Butter, but they taste just as good with a slightly sweeter filling too ;)
Make Conscious Chocolate Choices
And finally, what’s Easter without a little chocolate… It tastes even better when it’s not packed with nasty additives and wrapped in endless plastic. That’s why we’ve sourced well-made, all-natural Easter eggs that everyone will enjoy these holidays. And if you’re not egg-inclined, why not use the occasion to stock up on some delicious chocolate anyway?
We’re all about celebrating the holidays, especially when we can do it in a mindful way. At FreshBox, we’re making it our mission to help you do the same too.
Discover the FreshBox Easter Collection on our website and add it to your next order, today!
]]>Set yourself a challenge to go through your cleaning supplies cupboard. Firstly, how many of them are out of date? This isn’t always the case, but with chemicals often reacting with one another, especially past their use-by date, it can be a toxic cocktail. Next, consider how many ingredients you actually know? Most household products will have a list of ingredients, just like food, and some of the ingredients could shock you. We love to use the app, The Chemical Maze, to determine the possible effects of any chemicals in products and food, but if this isn’t accessible to you, here are a few to look out for.
That’s quite a list, so what’s the best way to avoid toxic products in the home? Invest in truly natural products, or make your own.
Vinegar to Clean Floors
Toxic and arduous floor cleaning products are some of the last things we need to be investing in, because the simplest solution has been living at the bottom of our pantry shelves for so long. It’s almost an old wives tale, but we use it because it works. A simple splash to hot water is the best way to give your floors the clean they deserve. And if you have little hands crawling across the floors, this is a good way to limit exposure for small ones. As an added bonus, the vinegar is especially good on tiled floors to prevent slipping, due to pH levels.
Lemon Juice Spray & Wipe
Supermarket spray and wipes are often overly citrus fragranced and laden with unnecessary nasties, especially when we could be returning to the real thing for added shine. Lemons have the pH level we need to provide antibacterial, antimicrobial and antiviral benefits when cleaning surfaces. So simply add lemon juice to a reused spray bottle with some water, and you’ve got your healthier alternative.
Baking Soda Paste for Scum & Grime
Many of us created baking soda volcanos in school science projects, and baking soda can have the same action when applied topically to scum, grime and other funny marks (that we’re never quite sure how they got there). Simply mix together baking soda with water until you get a nice thick paste, apply to the area and leave for 15 minutes to an hour before wiping off with hot water. Always make sure you patch test in an inconspicuous area first and take care with porous surfaces.
Invest in Eco-Products
Many products will claim they have ‘natural’ ingredients, but unfortunately, the requirements for natural labelling extends to anything naturally occurring, even those occurring naturally in a laboratory environment. Your best bet as a consumer is to invest in products from companies that are truly committed to chemical-free products. At FreshBox we only offer cleaning products that we would be happy to use in our own home. You can add them to your next order here!]]>
Crop losses are an everyday part of farming. It’s the good that comes with the bad, and depending on the season, the conditions, and widespread other factors, sometimes there is more of the bad than the good. But with time in the industry and days spent on the land, you figure out a way to navigate the harder days.
First we need to understand that organic farms traditionally suffer from a higher rate of crop losses due to a few reasons. Most profoundly, mainstream agriculture has a tendency to use herbicides, pesticides and other extreme measures to protect their crops from the environment they grow in, whereas organic crops are typically more exposed to harsh conditions. This means that usually, mainstream agriculture produces a greater yield, and so the cost is lower. At FreshBox, we see the value in good quality foods, free from synthetic chemicals, so we’re happy to pay a little bit more for our foods to be produced in a truly organic way.
To add to this, mainstream agriculture has also typically relied on cheap labour, bringing in workers from overseas to pick the produce when it’s ready, ultimately maximizing the profit for both owners and investors. But in the last year, with restrictions on border entries into the country, it’s been a tough time finding people willing to do the work, and our locally grown crops have suffered as a result.
A recent report from the National Lost Crop Register highlighted that in the last season, Australia surpassed $45 million in losses at farmgate value, and Queensland alone suffered from $33mil of those. This is staggering and the sheer volume of food (which not to mention contributes to greenhouse gas emissions as it breaks down in the landfill) that has gone to waste is heartbreaking. And as a result, farmers across the country are now planting less - which could ultimately lead to a food shortage as we know it.
But these findings have highlighted something we have known for a long time. In Australia, and globally, we need to lean towards a more sustainable approach to agriculture, and how we source the food that we eat. The level of waste that we have seen as a result of this immediate shift, which we were unprepared for, is unsustainable for agriculture, for those who invest their time, energy and money into growing the produce, and for the planet more broadly.
And somewhere in this, for those of us who are instinctual problem solvers, all of the lights shine to the pathway forward.
Firstly, many mainstream consumers are making a pivot (that couples with increased time spent at home) toward growing their own produce. This is something that we wholeheartedly support and encourage, whatever this looks like for you!
Then, we envisage a greater awareness of the labour that actually goes into growing produce, from plant to plate. As more conversations are had about the struggles that farmers face, consumers will actively seek out suppliers that adhere to ethical, organic practices, that are based in their own backyard. There is going to be increased awareness and support for Australian farmers as they adjust to new norms.
And finally, while this may be only momentarily, organics will become more affordable and attainable for many. Unfortunately, this isn’t going to do much to bring down the current cost of organic farming, but as the prices of mainstream farmed foods rise to make way for the crop losses, the foods you find at your local supermarket will finally be in line with the organics you can buy from your local farmers market. And we think that’s pretty exciting!
If you’re wanting to support local organic farmers, why not make your next shop at FreshBox? We only support the most ethical farms, and offer the freshest, most affordable organic foods around!
]]>IF YOU have been searching for a way to support your favourite local farmers this Christmas, then we have the answer for you.
FreshBox has teamed up with the best local suppliers, to bring together the tastiest, organic, artisan goods in a series of high-quality hampers this holiday season. From boutique wines to mouthwatering chocolates and even gluten-free gingerbread cookies, the taste of Christmas has truly never been more delightful.
Supporting local farmers is at the heart of FreshBox’s ethos. The Sunshine Coast company’s business model began 7-years-ago out of a desire to bring the goodness of a farmer’s market to their clients’ doorsteps. They source produce from local farmers, supporting the best that the wider Sunshine Coast region has to offer.
Alongside the weekly fresh produce boxes, that are packed full of fruits, vegetables and herbs, the online store offers some of Australia’s finest goods, gourmet foods and ready-made meals for a taste of homecooked at a convenient price. With the silly season sneaking up on us, creating holiday hampers that can be given with love was the natural next step for FreshBox.
“We created these baskets because of our love and admiration for all the local producers we work with,” FreshBox founder Georgie said. “We love supporting their family businesses and watching them grow and grow. And anyone knows that a beautiful gift of the Sunshine Coast’s best is sure to make the receiver warm and fuzzy inside.”
2020 threw a curveball for many local producers, which is just the tip of the iceberg for many Australian farmers already struggling through intense periods of drought. Georgie and Ben have always made it a priority to support local farmers and this year has been no different.
“It has been a tough year for so many of our local producers with many of them barely making it through,” she said. “It is so important to not only build a community but then support it to sustain the wellbeing of everyone’s families and future. Since starting FreshBox each individual we work with has made a special place in our hearts and we want to show the world what they’ve got!”
The Sunshine Coast is home to endless artisan producers and local farmers, so for the FreshBox founders, it made logical sense to showcase the best that the region has to offer in one beautiful, sustainable package.
“Everything we offer at FreshBox is the best quality and we are so conscious of this when we are not only feeding our family but our customers’ as well,” Georgie said. “Everyone wants something nice at Christmas and we all deserve a treat.”
With a choice of bundles, that cater for all wine-lovers and dietary requirements, the search for the perfect Christmas gift is over (even if it’s a perfect present just for you). There’s never been a better way to support local this holiday season, all it takes is a Sunshine Coast hamper. The best part is, of course, FreshBox offers delivery Australia wide.
For further information or interview opportunities, contact:
Tessa Patrick | 0422 717 948 | hello@tessapatrick.com
Josie Hess | josie@champagnepilgrim.com
]]>1. Walnuts
Walnuts may provide the same benefits as fatty fish, making them a great addition to the diet, especially for vegans and vegetarians.
Walnuts are among the richest sources of both omega-3 and omega-6 unsaturated fatty acids, according to a review published in 2012.
The authors also estimated that 95–99 percent of the population consumes fewer omega-3 fatty acids than are necessary for good health.
Maintaining a balance between these two fatty acids is essential. A typical Western diet contains excessive levels of omega-6 fats, which can cause inflammation and worsen inflammatory skin conditions, such as eczema or psoriasis.
2. Almonds
Almonds are rich in unsaturated fatty acids, and they are a particularly good source of vitamin E.
Many seeds are rich sources of antioxidants and unsaturated fatty acids that may help promote healthy skin.
3. Sunflower seeds
Like nuts, sunflower seeds are rich in protective fatty oils.
According to figures from the U.S. Department of Agriculture, sunflower seeds also contain substantial amounts of zinc and vitamin E. Both may help to protect skin cells.
4. Flax seeds
Flax seeds are rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
Grinding fresh flaxseeds into a smoothie or onto a salad can be a simple way to add more omega-3 fats to the diet and keep the skin looking healthful.
Authors of a study from 2011 found that female participants with sensitive skin who took a flaxseed oil supplement for 12 weeks experienced:
5. Soy
Tofu, made from soybeans, may help improve skin elasticity.
Soybeans contain compounds called isoflavones, which may play an important role in protecting the skin, especially for females.
Authors of a review from 2017 cite findings that suggest that middle-aged female participants who consumed more of the specific isoflavones found in soy had fewer fine wrinkles and more skin elasticity.
The authors concluded that these isoflavones may have a more significant effect during menopause, when reduced estrogen levels cause the skin’s elasticity to diminish.
6. Avocados
Avocados are rich in healthful fats and vitamin E, which support the health of the skin.
The fats in avocados are essential fats, which humans need to consume because the body cannot produce them.
Authors of a review from 2013 noted that avocados also contain compounds like lutein and zeaxanthin, which help to protect the skin from both UV and visible radiation damage.
7. Olive oil
Among cooking oils, olive oil may be the most healthful choice for the skin.
Results of a study from 2012 support the more widely held conclusion that a diet rich in olive oil reduces the effects of photoaging on facial skin.
The researchers attribute this effect to monounsaturated fatty acids in the oil, as well as other compounds, such as squalene, which the authors suggest may protect against dryness and damage from free radicals.
8. Green tea
Green tea makes for a healthful, energizing drink, and it contains certain compounds that may benefit the skin.
According to the authors of a study from 2011, green tea is especially rich in antioxidants called catechins, which boost blood flow to the skin. Increased blood flow ensures that the skin cells are regularly receiving fresh oxygen and nutrients, which help to maintain their health.
The researchers found that participants who drank green tea regularly for 12 weeks had improved skin health, including:
The antioxidants in green tea can also protect the skin from harmful UV radiation.
Some people with skin issues stay away from fatty foods. However, it is important to note that not all fats are the same.
Cold-water fatty fish, including herring, sardines, and salmon, may benefit the skin, as they are abundant sources of omega-3 fatty acids.
Authors of a study from 2016 found “considerable evidence” that omega-3 fatty acids help reduce the risk of non-melanoma skin cancers, especially in people who have the highest risks.
The researchers found that the acids reduce damage from ultraviolet (UV) radiation and markers of inflammation and immunosuppression in the skin. A diet high in omega-3 acids may, therefore, help reduce inflammatory symptoms and make the skin less reactive to UV rays from the sun.
Fatty fish also provide vitamin E, a crucial antioxidant. Vitamin E protects the skin from inflammation and harmful free radicals
10. Dark chocolate
High-quality chocolate with a high cacao content may also help to protect the skin.
Authors of a review from 2014 note that cacao is rich in antioxidants and minerals that have an anti-inflammatory effect on the skin. They also explored the use of chocolate in the prevention and treatment of skin issues, including acne and psoriasis.
11. Water
Staying hydrated can help skin cells release toxins.
Water supports the functioning of every system in the body, and it benefits the skin in many ways.
For example, staying hydrated protects skin cells from damage, including that caused by environmental factors. Also, hydration makes it easier for skin cells to absorb nutrients and release toxins.
Drinking more water may be the easiest way to support the health of the skin.
12. Carotene and beta-carotene
Antioxidants called carotenoids have many health benefits, including protecting the skin from damage caused by free radicals and overexposure to the sun.
Vibrant green, yellow, orange, or red fruits and vegetables are often rich sources of these protective antioxidants.
Eating more of the following can help to increase the number of carotenoids in the diet:
Things to avoid
The following dietary and lifestyle factors can damage the skin:
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Nuts are a good source of healthful fats, fibre, and other beneficial nutrients. Each type of nut offers different nutritional benefits.
Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.
The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams of raw nut.
]]>Nuts are a good source of healthful fats, fibre, and other beneficial nutrients. Each type of nut offers different nutritional benefits.
Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.
The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams of raw nut.
Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.
Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.
Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.
Each 100g of peanuts contains 567 calories and the following quantities of other nutrients:
The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.
There are also plenty of minerals in 100g of peanuts, including those below:
Peanuts also offer the benefit of being more affordable than many other nut varieties.
Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.
The addition of a nut milk industry has had a huge impact on our old growth forests because silly people are clearing and planting for nut milk production. Soy milk is a much more sustainable milk and has its own benefits. Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.
Each 100g of almonds contains 579 calories and has the following nutritional profile:
Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.
The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.
Eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.
Every 100g of pistachios contains 560 calories and the following nutrient quantities:
Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.
While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.
Other notable vitamins and minerals in pistachios include:
Cashews are rich in monounsaturated fats.
Cashews have a creamy texture that makes them a great addition to many dishes and snacks.
Each 100g of cashews contains 553 calories and the following nutrients:
Most of the fats in cashews are monounsaturated fats.
The important vitamins and minerals in cashews include:
Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.
However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.
While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.
Along with 654 calories per 100g, walnuts contain:
Walnuts have a slightly lower mineral content than other nuts:
Rich source of flavonoids and phenolic acid.
Hazelnuts have a distinctive flavour that makes them a favourite in sweet foods.
Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.
According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol.
Each 100g of hazelnuts contains 628 calories as well as the following:
The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:
SHOP NUTS AT FRESHBOX.COM
Australians are eating the RoundUp chemical ‘glyphosate’ for breakfast and parents are unknowingly feeding it to infants in baby food.
The so-called ‘safe’ weed killer ingredient, which has been linked to cancerand sparked multi-million-dollar law suits, has been detected in grain-based foods by Australia’s food standards agency.
]]>A number of Australian foods have been found to contain the RoundUp chemical glyphosate, including bread, cereal and baby food.
Written by Kathleen Donaghey
Australians are eating the RoundUp chemical ‘glyphosate’ for breakfast and parents are unknowingly feeding it to infants in baby food.
The so-called ‘safe’ weed killer ingredient, which has been linked to cancerand sparked multi-million-dollar law suits, has been detected in grain-based foods by Australia’s food standards agency.
Glyphosate was found in multi-grain, wholemeal, spelt, rye and white breads, savoury biscuits and crackers, and rice-based breakfast cereals, flours and crackers in Food Standards Australia New Zealand’s (FSANZ) latest Total Diet Survey.
It was also found in infant baby cereal, which is a rice-based product usually offered as a first solid to babies learning to eat.
Cereals and cereal products – in particular bread – was the “major contributing food category to glyphosate dietary exposures” for Australians, and for babies it was infant cereal.
However the food standards agency said glyphosate levels were well below accepted dietary limits and concluded there was “no public health and safety concerns for most substances”.
The 25th Australian Total Diet Survey sampled 88 foods for a wide range of herbicides and pesticides and found contaminant levels were “generally low, with a large proportion of food supplies containing no detectable residues”.
Infant rice-based cereal has been found to contain glyphosate, the active chemical in the controversial herbicide RoundUp. Photo: Getty
But the agency has come under fire for its unchanged position on safe levels of glyphosate amid mounting calls for Australian regulators to review the chemical’s use and potential carcinogenic effects on people.
Glyphosate, the active chemical in the weed killer RoundUp, is the most widely used herbicide in the world, with more than 6 billion kilograms applied over the last decade.
In a recent landmark case, a US couple was awarded $2 billion damages when a California jury found their cancer was caused by exposure to RoundUp.
About 13,400 US plaintiffs are suing the company Bayer, which bought RoundUp maker Monsanto, while a Melbourne gardener has launched Australia’s first legal case and councils are re-assessing their use.
The chemical glyphosate, used in RoundUp, is the most widely used herbicide in the world. Photo: Getty
Human exposure to glyphosate is not limited to RoundUp, the popular brand of backyard and commercial weed killer that consumers have been repeatedly told is safe by the company and government regulators.
The chemical is also an active ingredient in more than 500 products approved for use in Australia, many of which can be found on supermarket and hardware store shelves and used by backyard gardeners.
Of the weed killers on the shelves in Bunnings, for example, all but a couple of products from two brands – Brunnings and Richgro – listed glyphosate as an active ingredient.
Most of the backyard weed killer products on the shelves in Bunnings contain the active ingredient glyphosate which is linked to cancer in humans. Photo: TND
Public health academic Dr Bruce Armstrong, from the University of Sydney, said it was time for regulators to “get real” about glyphosate instead of “point-blank denying the evidence”.
The Australian Pesticides and Veterinary Medicines Authority (APVMA), which regulates agricultural chemical products, insists products containing glyphosate “can continue to be used safely according to label directions” while Food Standards Australia New Zealand works closely with the APVMA to set safe levels of chemical residue exposure and dietary limits.
Both agencies offered a statement to The New Daily saying they were in step with international authorities and regulators and were monitoring developments.
However, neither has announced any reviews on its use in Australia.
“I think the most important thing is for the regulator APVMA to stop saying there’s no evidence that it causes cancer and get real and examine it so the public has confidence,” Dr Armstrong said.
“The first place we need to start is to work out why the regulator is making a decision that seems to go against the evidence produced by the International Agency for Research on Cancer which is the pre-eminent cancer research agency.
“They need to take expert international opinion seriously and carefully re-evaluate and do it in an open and transparent manner.”
Friends of the Earth’s spokesperson on food, Lou Sales, said the food standards agency should re-evaluate what was considered safe levels of glyphosate in people’s diets.
“I don’t think the evidence supports the continued use of glyphosate on our foods,” Ms Sales said.
“There needs to be an independent review of the safety of glyphosate, and both agencies, and how they have reached the decisions they have.
“I think both agencies are way too close to industry, especially the APVMA which gets funds from licensing pesticides.
“They have both failed to do any sort of review on glyphosate, despite the international findings, which is concerning.”
A new study published in the journal Mutation Research this month linked exposure to glyphosate to an increased risk of non-Hodgkins lymphoma in humans, concluding there was a “compelling link” between the two.
The World Health Organisation’s (WHO) International Agency for Research on Cancer (IARC) – considered the foremost authority on cancer research – has also concluded it is “probably carcinogenic”, a high-level assessment second only to “carcinogenic”.
Jane Bremmer, from the National Toxics Network, accused the agencies of dismissing the evidence.
“Glyhosate is now found in our food, air, water and bodies. Exposure is clearly prolific, widespread and systemic,” Ms Bremmer said.
“The APVMA, state and local governments continue to allow this pesticide to be used in public places, schools, childcare centres, parks and playgrounds in the urban environment, and by consumers without adequate safety protections.
“As such I think it is inevitable that legal cases in Australia will rise.”
Professor of Epidemiology at Curtin University, Lin Fritschi, who was part of the IACR working group on glyphosate, raised concerns about product labelling.
“What worries me is that people who are using glyphosate are often not aware of the safety instructions because APVMA regulations do not specify that safety information has to be on the bottle,” she said.
“The regulations should be changed so that safety information for all chemicals is on the product itself in order to protect the Australian public.”
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