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You’re Sweet Enough Already

Lately, we sure have been noticing the recent trend towards low sugar diets! There are so many different reasons to try out a low sugar diet; maybe you’re trying to lose weight, or need to cut out sugar due to health reasons like hyperglycemia, or maybe you just don’t have a sweet tooth. It can be pretty hard to avoid sugar in everyday life, especially when it’s hidden in some of your favourite foods and treats! So we’ve decided to help you out by checking out some of the foods you should be eating and the ones you should be avoiding!

Foods You Need

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  • Non-Starchy Vegetables- Rich in nutrients and full of vitamins, non-starchy vegetables are your best option for keeping you fuller for longer. Some of these vegetables include leafy greens, kale, mushrooms, onions, cauliflower, capsicums, peas, corn and eggplant. It’s also important to incorporate some mildly starchy vegetables such as potatoes for a more balanced diet.
  • Low Sugar Fruits- Depending if you’re looking to cut out just refined sugars or all sugars too, fruit is a relatively safe option for you. Low sugar fruits such as apples, berries, limes and lemons are full of nutrients, antioxidants, vitamins and minerals. So remember these fruits for next time you’re reaching for that pack of biscuits!
  • Dairy Products- Cheese, milk and natural yoghurt are great snacks options as they’re full of calcium and healthy carbohydrates.
  • Proteins- Proteins keep you feeling full, and help reduce your cravings for those bad sugary snacks! Focus on foods like fish, poultry, eggs, meat and some nuts to keep both you and your stomach happy!

Foods To Avoid

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  •  Sugar- We’ll just start off with the obvious! Anything from lollies, cakes and other sugary snacks which don’t contain any necessary nutrients should be avoided. Also make sure to look out on the ingredients lists on your favourite cereals, sauces and marinades which may contain some hidden sugars for you to avoid.
  • Flours- Avoiding foods containing flour like donuts, fried food, pasta, pizza, cereals and white bread to make your sugar free diet much more effective!

Cutting out some of the sugar in your diet can bring some amazing benefits such as weight loss, clearer, skin, increased energy and motivation, health teeth and improved digestion and mental health. Ultimately you need to decide on the diet that fits best for you and remember not to be too hard on yourself if you have a few lollies one night. But just remember that you don’t need to eat sugar all the time, after all you’re sweet enough already!

WIN 1 of 2 Family Passes to Adventure World!

 

It’s time to dig out your best set of coloured pencils and get your sharpeners ready because we have a great competition ready for all those little artists out there!

We’re giving away two family day passes to Adventure World! Imagine spending the day enjoying quality time with your family, checking out the exciting rides and attractions that Adventure World has to offer! Why not make a whole day of it and take some time out for lunch too? You could even bring a picnic packed with your favourites from Peaches!

All you have to do to win this amazing prize is show off some of your artistic skills! We’re calling on all our Peaches Kids to unleash their talent and creativity through this awesome rollercoaster colouring in sheet. We’re looking for a whole lot of colour and a whole lot of imagination! Our two favourite artists could be scoring them and their family a trip to Adventure World.

Make sure to have your entries back in store by Friday October 9.

Best of luck to everyone! We can’t wait to see what you all come up with!

You can download our colouring in sheet here. 

See the terms and conditions here.

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So Many Diets, So Little Time

Over four million people living in Australia have reported to avoid a certain type of food due to allergy, intolerance or lifestyle choice. Gone are the days when selecting food was a much more relaxed task, depending more on flavour and personal taste rather than dietary requirements. Instead now, there are so many different diets and allergies to consider, a quick trip to the supermarket becomes a lot more complicated. To help you out on your journey through the shopping aisles, we’ve found some of the important diets and recipes you need to know about to keep everyone feeling happy and healthy.

Lactose Intolerance

Lactose Intolerance is when a person has trouble digesting the milk sugars from dairy products. But just because you suffer from lactose intolerance, doesn’t mean you have to suffer. Products such as hard and matured cheeses like cheddar, Swiss, mozzarella, brie and feta don’t contain any lactose so they should be safe for those who are lactose intolerance.

There a tonnes of lactose free recipes around that still let’s you have some of your favourite meals without worrying about dairy. Check out this recipe for a dairy free lasagne that will keep everyone around the dinner table happy!

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Gluten Intolerant

There are two main types of people who cannot eat gluten. Firstly there’s those with coeliac disease. This is a condition where the immune system doesn’t react properly to gluten that can lead to damage in the small intestine. The current treatment for people with coeliac diseases is to live by a strict no gluten diet. Gluten is a protein that can be found in wheat, rye, barley and oats. It’s best to avoid these types of food and instead focus on fresh fruit, vegetables, meats, eggs, nuts, milk and fats. Also keep an eye out for any products that have a trusty gluten free sticker on them. The second type of people who avoid gluten are those who suffer from non-coeliac gluten sensitivity. This group does not actually suffer from the disease but instead simply intolerant to gluten.

While sometimes it may feel that gluten is unavoidable, there’s still plenty of ways to still get your hands on some tasty treats. Check out this recipe for some delicious gluten-free banana and raisin bread. And as a fun bonus, it’s also lactose free!

To find out more about the myths surrounding gluten intolerance,  you can also check out our previous blog.

 

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Vegan

This is a type of vegetarian diet where only plant-based foods are eaten and no animal products whatsoever are consumed. There are many different types of reasons for going on this sort of diet including environmental and health concerns, animal rights and religious reasons. Every vegan’s diet needs careful consideration, as some certain food groups have been restricted. For example to keep up protein, vegan approved sources include legumes, nuts, seeds, soy products, wholegrain breads and cereals.

Even with this strict diet, you can still have so much fun experimenting with different recipes and ingredients. Take a look at this amazing chocolate cake recipe anyone can enjoy!

 

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Paleo

This diet consists of only the food eaten by early humans including meat, fish, vegetables and fruit. Dairy, cereal and processed products are not included. This diet can bring health benefits such as weigh loss, improved blood lipids and reduced pain from autoimmunity. Typical paleo meals include salads, omelets, and meat with some vegetables. But there’s also some delicious paleo desserts to try out, that will put a smile on anyone’s face without having to feel guilty for indulging. Check out this creative avocado mousse with spiced orange recipe, you won’t regret it!

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Raw Diet

This diet most relates to only eating unprocessed, uncooked foods including raw fruits, vegetables and grains. It’s believed that heating food destroys its nutrients and natural enzymes that can bring many health benefits. While there are some benefits to this diet including weight loss, and eating foods that very high in vitamins. However there are some consequences, for example you have to make sure that you’re getting enough protein, iron and calcium in your diet. Therefore it may be a good idea to take supplements to make up for any gaps.

For some fun salad recipes to help with this diet, check out one of our previous blog posts.

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So there you have it! There are so many different types of diets and allergies to consider, it can be difficult to keep up. But once you get your head around understanding the meaning and requirements behind these diets, shopping for them can be easy. Next time you have a dinner party but remember that some of your guests are vegans and but someone else is gluten intolerant, there’s no need to panic. You can find something at Peaches that can make everyone happy and healthy, no matter what their dietary preferences may be!

Time is Ripe Terms

The following terms and conditions apply to Peaches Fresh Food Market ‘Time is Ripe’ competition.

The competition commences 7am Wednesday 1st July 2015 and concludes 8pm Wednesday 12 August 2015.

The competition is to win a organic gourmet hamper valued at $500. This prize is not redeemable, refundable or transferrable for cash.

Customers must purchase the organic product of the week in one transaction in store at Peaches Fresh Food Market 195 Hampton Rd Fremantle.

Limited to one entry per transaction.

The competition concludes at 8pm on 12th of August. The following day at 10am the prize will be drawn randomly and the winner will be notified by email and promoted on Facebook, Twitter, Instagram and the website of Peaches Fresh Food market. If the winner has not claimed the prize within 7 working days, Peaches Fresh Food will redraw the prize until a successful winner has claimed the prize.

Organic Winter Warmers

It’s easy to eat healthy and organically during the summertime when fresh fruit and vegetables are in high supply. As the weather gets colder, it becomes harder to find the same ingredients, and tastes turn towards hearty, carb-rich comfort dishes like casseroles, pasta and curries. And while Nanna’s Chicken Casserole might be super tasty – it’s probably not super healthy!

At Peaches Fresh we stock all of the ingredients necessary to give Nanna’s recipe an upgrade. We’ve scoured the internet to give you some inspiration to create delicious winter recipes using organic ingredients from our range.

The Australian Healthy Food Guide is a great resource for healthy recipes. We especially love their Simple Chicken Casserole, which can be made with our local-grown Mondo Chicken, or swapped out for our Organic Beef from Dandaragan. The best thing about casseroles is that you can add as many vegetables as you want depending on what you have on hand, and freeze the leftovers when you’re done!

Body and Soul has a whole list of comfort food that packs a nutritional punch! We are craving some of the vegetable frittata, which is a quick and easy way to get your daily dose of vegetables. Remember to use some of our Fraser Coast Cackleberry Eggs and Barambah Organic Cheese to create a healthy, tasty frittata the whole family will love!

Be sure to let us know if you’ve tried out any of these recipes, or have your own organic winter favourites. Take a photo and share it with us on Facebook, Instagram or Twitter.

We’re Open!

Here at Peaches we are focused on being committed to our customers over the busy holiday period and understand that you might need to pop into our store at the last minute, that’s why we are open 7 days a week, 7am to 8pm! The only days we are closed over the Christmas period are Christmas Day and New Years Day. Hope to see you soon!

‘Berry’ delicious fruits that are now in season

It’s very important to know what fruit and vegetables are in season when heading to the grocery store. By choosing to purchase fruit and veggies that are in season you are making less of an impact on our precious environment and providing yourself and your loved ones with the best possible produce available.

At Peaches Fresh all our fruit is locally grown and organic to ensure you have the freshest and tastiest fruit.

Lately we have been receiving daily deliveries of the best in season fruits and we decided it’s time to share some knowledge on what’s so good about our organic and local November fruit!

Mangoes: The Aussie mango season is upon us! Australia has the most delicious mango varieties in the world, with Kensington Pride being the most popular to grow in WA. Mangoes are one of the most versatile fruits, they are quick and easy to prepare and can be a healthy snack on their own or a perfect addition to a meal. Australian mangoes are high in energy, low in fat, and are a good source of vitamins and calcium vital for great health.

Strawberries: Western Australia is the leading exporter of delicious strawberries. One serving of 8 medium sized strawberries has more vitamin C than an orange! Strawberries are also a great source of folic acid and a moderate source of iron. If you thought that was amazing strawberries also contain anti-oxidants, which offset the effects of oxygen-free radicals. This is why Peaches loves to get in strawberries as often as we can.

Blueberries:  Blueberries provide great health benefits for you are your family.  They contain high levels of antioxidants and Vitamin A and C. They also have an extremely low glycaemic index. This simply means that this unique fruit is berry good for you! With their amazing health benefits and delicious, succulent flavour, it is no wonder that blueberries that Australia’s consumption of blueberries have grown dramatically over the past few years. Blueberries are best served fresh, blended in  smoothie or added to you favourite salads and desserts. To store this tasty snack, leave it in tight container in the fridge to avoid them for spoiling or getting squashed.

 Peaches: Grown in the south-west of Western Australia, this deliciously sweet stone fruit is a great source of Vitamin C , Vitamin A, dietary fibre, potassium,  and magnesium. Isn’t that just peachy! A fun fact about peaches is that their juices are fantastic for moisturising, nourishing and healing the skin! Peaches can be used in a wide variety of ways including fruit salads, fruit cocktails and desserts such as pies, tarts and jellies. With their succulent flavour and freshness, we are certainly proud to share our name with such a remarkable fruit!

Nectarines:  Closely related to peaches, nectarines are a juicy and plump fruit with a refreshing flavour. They are extremely healthy as they are low in calories, sodium and cholesterol and provide you with Vitamin C. To store this wonderful snack, keep them in a plastic bag in the coldest part of your fridge. They make the perfect ingredient for your muffins, savoury tarts and jams!

Plums: There are over two hundred different types of plums grow in Australia! Depending on the variation, most types are in season during the summer months. When selecting plums, it is best to choose ones which are smooth and firm with a consistent dark colour.  Plums make the perfect addition to any summer time meals by being an excellent ingredient in pies, tarts and salads! Not only are plums a great way to satisfy those stomach grumblings, they also provide great health benefits by protecting your heart, improving your bone health, helping regulation and improving your memory.

Custard Apples:  While the skin and seeds of custard apples are inedible, the flesh is a source of delicious sweet and creamy flavour. This divine fruit is great for making ice-cream and drinks, perfect for cooling down on those hot summer days! Unripe, dark green custard apples are best to be stored at room temperature.  While ripe custard apples which are pale green and will yield slightly to pressure, are best to be kept in the fridge.  Custard apples are also an excellent source of Vitamin C, calcium, potassium and magnesium.

Grapes: Seventy-two million tonnes of grapes are produced in the world each year! So it’s also a good thing that it’s also one of the world’s most popular fruits! This is because of their tasty, sweet and tart flavour and smooth texture. Grapes are also very kind to your health through various was such as protecting your heart, fighting against the effects of diabetes, protecting you from skin cancer and improving brain power.  Grapes can also be difficult to clean, thankfully there’s a very simple solution to this! Try covering them with a mixture of salt and baking soda and then rising them under cold water for a shiny, clean result! They simply look grape!

By taking advantage of this delicious and fresh seasonal produce available, you can ensure that your summer will be extremely fruitful and filled with great flavour.

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Christmas is on Peaches!

Let Peaches take care of Christmas for you. All you have to do is spend $50 or more in store to go in the draw to win 1 of 3 $500 Peaches vouchers!

Plus make sure you’re in store when the Nova Casanova’s are visiting for your chance to score lots of freebies!

Christmas is on Peaches!