Grapes are actually berries.  A healthy choice for one of your daily fruits, green grapes are low in calories, contain zero grams of fat and pack a nutritional punch.  Their unique texture coupled with their sweet but tart flavour makes it a favourite for many.

This juicy tasty fruit can be eaten raw or used to make juice, jelly, jam, vinegar, oils, raisins and wines.

Eat them alone or add them to salads, smoothies, cereals or make a sweet salsa with grapes, onion and lime!

Barry’s tip: Freeze whole grapes for a cool treat on a hot day!

Blueberries are bursting with antioxidants and are believed to have the highest amount of antioxidants among common fruits. They can help in lowering cholesterol, blood pressure as well as fight diabetes and prevent heart diseases.

Kale is a superfood packed full of nutrients and fibers. Its strong, earthy tasting leaves are commonly served cooked. Try roasting or deep-frying them for a crunchy snack!

Red onion is rich in nutrients and is an indispensable vegetable in many recipes. It can promote digestion, help lower blood pressure and blood lipids.

Sebago potatoes are considered an all rounder potato type and are one of the most widely used varieties potatoes.  High in nutrients and almost fat free they have a floury texture, which fries and roasts well but might fall apart when boiled.

Store in a dry, dark place.  A cool temperature is best, but avoid storing them in the fridge.

Barry’s tips: These all-purpose potatoes can be used in any way you wish.  Baked, fried, mashed, grilled, boiled and added to any stew or casserole.

The Swiss brown mushrooms come from the same portebello family as the white button mushrooms. They were the original variety of mushroom and were stronger in flavour.

Not widely known facts about mushrooms include their cancer fighting capabilities and ability to prevent diabetes.

They can be eaten raw or used in a wide variety of dishes including pasta, soups and stews.

Cacao (pronounced ka-kow) Powder is made using finely milled cacao nibs. It is a source of magnesium, protein, dietary fibre, calcium, iron and potassium.

Beetroot contains plenty of vitamins and minerals vital to the immune system, bones and nervous system. It also contains folate, vital to healthy pregnancies by reducing the risk of birth defects. The beetroot’s sweet taste reflects their high sugar content – indeed, beets are a primary raw material in the production of refined sugar. Raw beetroot has a crunchy texture and turns soft and buttery when cooked.

Beetroot’s sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar. Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked.

Purple cauliflower is a heritage variety that comes from either Italy or South Africa. It has a milder, sweeter, nuttier taste than its white counterpart.

The purple cauliflower is rich in vitamins and fiber which are vital to healing wounds and boosting the immune system. It also contains high levels of cancer-fighting compounds.

The purple cauliflower can be eaten raw or cooked together with garlic or balsamic vinegar. Its vibrant purple adds a touch of colour to an otherwise all-green salad.

Seedless with pinkish-red flesh, this Aussie watermelon is soothing and refreshingly hydrating with every bite.  A good source of vitamin C, beta carotene and lycopene, with moderate amount of potassium.

A great fruit for both eating raw in fruit salad, and even in juices.

Keep chilled for best flavour!

A common flavour-enhancer in the culinary world, Bay Leaves exude alluring woodsy bittersweet flavour over prolonged cooking, hence suitable in stews, braises, and slow cook dishes. Dried leaves however do not soften and hence advisable to remove them before serving the dishes. Fresh leaves have a more intense aroma.

Known to have an antidiabetic effect with appropriate dose, this herb is also a great source in vitamins A and C, folic acid, minerals which support healthy functions of vision, skin, immunity, blood cells, heart, metabolism, and more. It is also antimicrobial and anti-inflammatory and improve wound healing.

Lebanese cucumbers are small, with juicy white flesh. Their thin green skin is usually not peeled. It has its own distinct refreshing aroma and flavour, and not sweet, making it a favourite in salads and juices.  Low in acids, it is one of the most alkaline veggies.

It is also a great addition to dips, especially yoghurt-based ones. Best served chilled.

Barry’s Tips: Store them away from ethylene-producing fruits and veggies.

Green cabbage is considered to be the king of all cabbages and the most popular one. It is loaded with antioxidants, vitamin K, vitamin C, vitamin B6, vitamin B1, dietary fiber and other good nutrients – – all good for vision, skin, bones, blood, immune system, heart and muscles!

Choose green cabbage that has crisp, bright looking leaves without any holes or discoloured patches. It should be firm and heavy for its size.

Barry’s tips: Use it in stews, wraps, salads, soups, casseroles and more! Or mix with Red Cabbage to have a good balance of vitamins and nutrients.

Gold Sweet Potato has a sweeter taste than the other versions in its family. It has a soft, smooth texture to compliment its delicate sweet taste.

As versatile as the others in its family, it can be enjoyed in many ways. Make wedges, chips, mash or roast it.

Of a milder taste than the similar-looking fennel leaves, micro herb Dill is best used fresh or in pickles. As a flavour-enhancer, Dill also provides a good source of vitamins, iron and manganese.

Use them in sauces, mix in with bakes, braises and grills, into salads, or as garnishes.

Barry’s tips: Chop up dill leaves and mix them into butter and garlic mix and you have your own garlic butter spread!

Thyme is great with poultry and meat, especially when braised or stewed, as its aroma mellows over long cooking time.

Distinctly aromatic when fresh, Thyme is easy to dry, it’s mild aromatic flavour keeps well when dried.

The wooden stems are usually not used in cooking.

Barry’s tip: Steep a few sprigs of thyme in hot water or hot tea to boost one’s immunity! Add a slice of lemon for light citrusy flavour.