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Fresh In store This week 16/12

Grapes Red USA
Grapes green USA
Carrots Table Grade
Plums- Rose Zee
Beetroot – New-Season
Capsicums – Red
Potato – Agria – washed
Onions Brown NZ
Onions – USA Red


Did you know?…

Most people know that oranges are packed with vitamin C and that apples are a solid source of fiber. But cherries? Um…they’re delicious in pie?

Cherries are actually low-key pretty solid in the health benefits department—so you might just want to give the health perk-packed fruit a little more cred.

“I love cherries,” says New York City-based nutritionist Alisa Rumsey, RD. “Cherries are a versatile fruit that offer great flavor and a lot of health benefits—especially Montmorency tart cherries, which are the most common variety of tart cherries in the U.S. and the most-researched.”


Yep, there’s actually a lot of legit science that links cherries (particularly tart cherries) with all sorts of health benefits.

Jessica Cording, RD, nutritionist and author of The Little Book of Game-Changersis also a cherry fan. “Cherries have a lot going for them from a nutritional standpoint,” she says. “Sure, they’re tiny, but they have so much to offer.”

Cherries have a lot of antioxidants and anti-inflammatory compounds.
The pigments that give cherries their great color also signify that they have a lot of antioxidants and anti-inflammatory compounds.”
Anthocyanins, for example, are a type of polyphenol that give foods a deep red color and act as an antioxidant in the body

They might boost your heart health.
The benefits of cherries’ polyphenols don’t end with fighting inflammation. Diets rich in polyphenols may help protect against conditions like heart disease,

They could help you sleep.
Cherries contain melatonin, a hormone that helps control your sleep-wake cycle. Not a lot of foods contain melatonin, but tart cherries are an exception,

Cherries can boost your exercise performance (and recovery).
A recent meta-analysis (which analyzed the data of multiple studies), found that consuming tart cherry juice or powder before biking, swimming, or running significantly improved exercise endurance.

They could support your gut health.
Some emerging research suggests that Montmorency tart cherries may play a role in gut health

Cherries can even help with weight loss.
Cherries are flavorful, and a lot of people find that they satisfy their desire for something sweet

They can do your immune system a solid.
Cherries are rich in the antioxidant vitamin C (one cup provides nearly 10 milligrams, almost 15 percent of your daily needs)

They can help improve your skin, too.
The vitamin C in cherries can also help improve the health of your skin,

And best of all, it reminds us it is Christmas!


Healthy Vegan Cherry Pie | Savory Nothings Recipe

cherry pie

Vegan Cherry Pie

Vegan Cherry Pie Recipe{made from all healthy ingredients!} – There’s no butter or refined sugar in this recipe – so you can have your pie and eat it too!Prep Time1 hrCook Time1 hr 10 minsTotal Time2 hrs 10 minsCourse: DessertCuisine: AmericanDiet: Vegan, VegetarianDifficulty: Medium Servings: 8 Calories: 226kcal Author: Nora from Savory Nothings


Crust – Dry Ingredients

  • 1 cup whole grain spelt flour
  • 1/2 cup oat flour (or 2/3 cup rolled oatsground in food processor)
  • 1/4 cup corn flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon allspice

Crust – Wet Ingredients

  • 1 medium sized banana mashed
  • 4 tablespoons ground flaxseed
  • 2 tablespoons agave nectar or maple syrup
  • 2 tablespoons canola oil


  • 4 cups cherries fresh or frozen
  • 1/4 – 1/2 cup agave nectar depending on the sweetness of the cherries
  • Pinch of ground vanilla (or seeds from 1/2 pod or a few drops vanilla extract)
  • 1/4 cup cornstarch dissolved in a bit of water to make a slurry



  • To make the crust, combine the dry ingredients in a large bowl.
  • In a smaller bowl, mix the wet ingredients together very well. Add wet ingredients to dry ingredients and using your hands, mix until a firm dough forms. Wrap in cling foil and chill for 30-60 minutes.


  • To prepare the filling add the cherries to a large pot together with the agave nectar and vanilla.
  • Bring to a boil and cook on a low heat for 5 minutes.
  • Add the cornstarch slurry and mix in very well. Bring to a boil once more and take off the heat.

To Assemble

  • Preheat the oven to 400°F. Grease a 9-inch pie dish.
  • Between two sheets of parchment paper roll out 2/3 of the dough to fit the pie dish, about 1/8 inch thick. Stab several times with a fork and pre-bake for 10 minutes.
  • While the bottom crust is pre-baking, roll out the remaining dough and cut into your desired shapes to make the top crust.
  • Remove the pie dish from the oven, spread the bottom crust with the cherry filling and create your top crust.
  • Bake for 15 minutes. Then turn down the heat to 350°F and cover the pie with aluminum foil. Continue baking for 30 minutes. Remove the aluminum foil and finish baking the pie for 5 more minutes.


Add a few tablespoons of Amaretto liquor to the cherry pie filling for some extra flavor!Nutrition is for 10 servings using 1/4 cup of agave nectar in the filling.


Calories: 226kcal

Recipe from – Healthy Vegan Cherry Pie | Savory Nothings

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