Winning the War On Waste.

So – here at RFG we have always been about being the change you want to see in the world. Empowering our customers to vote with their dollar on big issues like palm oil, paying a fair price at farm gate and ethical supply chains. We think we were doing pretty good reducing packaging already, but now its time we really tackled packaging. SO – we took a survey to see what you all thought and made a couple of decisions.

1. We’re going to continue to use our cardboard boxes for your deliveries – they’re recyclable, returnable and reusable and we love them.. so do you guys apparently!
2. We are going to look at ways to reduce our plastic.
3. This means another small change (to pricing for once off customers)
4. These changes will be implemented SOON.

So what are the reductions we’re making to plastic?
We are going to ditch it! wherever possible anyway.
Some things we’re just not bagging for you at all anymore. Mushrooms, beans and snow peas will come loose in your box.
For things like spinach we’ll be using mini cardboard pots and paper bags instead. These, like our boxes are recyclable, returnable and reusable.

There are a couple of limitations to what we can do though:
1. we HAVE to wrap cut pumpkins, melons & cabbage (it’s the law) so until we figure out a better way just be conscious of this and buy whole ones where you can.
2. strawberries, cherry tomatoes, fancy mushrooms and punnets – these are a bit beyond our control – we will choose non packaged items where they are available but some things get punnet-ted at the farm and we are just not quite big enough to get some farmers to do a special unpackaged version just for us…but one day!
3. Non fruit & veg. Items from other brands aren’t in our control unfortunately. We are talking to the folks who package our RFG brand nuts, grains & dried fruits and we’ll probably have these switched to paper in the next 6 months or so – but an immediate solution isn’t so easy…

Anything that has packaging or plastic will get marked as such on our website in the coming weeks so you can make an informed choice about packaging in your home.

What is this pricing change?
Paper and cardboard are more expensive for us that plastic bags 🙁 so we’re increasing the price of once-off fruit & veg (or fruit, or veg, or all your groceries) boxes by a small amount to compensate. This will be about $2.
We are NOT increasing the prices for subscribed customers – we know you guys are in it for the long haul and that you will send back your packaging for re-use so we’ve decided to cop the extra cost to us on the chin for you amazing customers! Hurrah!

When is all this happening? I’m waiting for a little delivery of paper bags and boxes and we’ll give 2 weeks grace before the price change – so expect us to be all systems go by the 8th July!



I think we together we can win at the #waronwaste

Sometimes I can be a little slow on the uptake… but you guys have been speaking out loud and clear! It’s taken me a while to catch on but I think I understand something that’s really important to you all…. I’d love to test my theory – so – would you all take a quick survey for me?

I think together we can reduce our landfill even further and work on the Real Food Grocer goal of being a #zerolandfill company by 2020.

This Weeks Seasonal Superstars:

| Capsicum, mixed colour | Bunched Spinach | Potatoes – Seasonal Variety (Washed) | brown onions | leek | carrots | Zucchini | Eggplant | Jap Pumpkin whole | red onions | broccoli | Hass Avocado | Limes | Fresh Turmeric | Mandarines | Apples – Pink Lady, Each | Apples – Granny Smiths (Each) | Kiwi Fruit | Navel Orange |

| beef mince | Chicken Breast (skin on) | Chorizo | Beef Steak – BBQ | Chicken Kiev | Lamb Sausages – Rosemary & Mint | Tibaldi Ham|

| Multigrain Loaf  | Milk  | Eggs | Fresh Pasta – Gnocchi | Long Grain Rice 1kg | Blanced Peanuts | Orange Juice – 2L |

I am so excited about a few things on the menu this week – you probably saw a picture on facebook of me conspiring with one of our favourite suppliers – Jess from JJ Fresh is one half of a husband & wife team that are a pleasure to deal with and provide us with so many super yummy goodies. Their winter spinach is something I hold my breath for each year as it is so lush and filled with the things you need to keep the winter sniffles at bay.
Happily we have some of this amazing spinach in this weeks menu!

In addition I’d like to introduce the new Fresh pasta range from La Tosca!
An Australian company based in Campbellfield we’re super happy to add their quality pasta to our store. We’ve got potato, pumpkin & Ricotta & Spinach gnocchi – beautiful soft and traditional dumplings that need only a quick pan fry or to be warmed through in the sauce of your choosing. Delicious. We’ve also got some fresh lasagne sheets, tagliatele & fettucini which make a pasta meal at home something special.

Wishing you all a glorious week


A very quick newsletter

Hi {{name}},

This weeks newsletter is a little late – sorry about that! I’ve been really super busy making some improvements to the look & feel of our website…

This new look doesn’t change much in the functionality for you – it gives you two new little features:
1. your log in link (at the tippy top of the website) will now indicate if you’re logged in our out at any given time.
2. the once off product has a fancy menu down the side which shows you easily the whole menu for the week.

Other than this it’s business as usual! – I’m gong to keep it short and sweet as we’re running late. Here’s this weeks seasonal superstars:

The menu I’ve decided on this week takes it’s inspiration from combining fruit in savoury dishes and sweet & hot in curries – contrasts of flavour and a few Thai style elements……This weeks Seasonal Superstars are:

Capsicum, mixed colour | cauliflower | Potatoes – Seasonal Variety (Washed) | kale | brown onions | leek | carrots | Lemon (per each) | Tomato (each) | radish | red onions | broccoli | Hass Avocado | chili | Turnip | Beetroot Single Bulb | passionfruit | Mandarines | Apples – Pink Lady, Each | Emerald Prince Pome Fruit | Navel Orange |

| beef mince | Chicken Breast (skin on) | Pork Chops | Beef Steak – BBQ | Beef – Stewing – Diced | Chicken Sticks | Tibaldi Ham off the bone |

|Multigrain Loaf | Milk | Eggs  | Eoss Yoghurt  | Grated Parmesan Cheese, La Casa | English Muffins | Orange Juice – 2L

I am looking forward to the coming week – loads of household favourites on the menu – I hope you all love it!



Brightly coloured fruits & veggies are not just pretty! they’re super tasty too.

Did you see us draw the winner of our mothers day comp on facebook? That was my Mum – she was pumped to be in on the action – and we both had a bit of a laugh/cry together over the winning entry – so check it out…..

Niamh has reminded us with her entry that the Australian kiwi season is super short so make sure you get in while the getting is good!

Kiwi Fruit$1.50

Are you ready for the coup de grâce of my chats with farmers this week? (drumroll please) – we’ve got coloured capsicums in the mixed box menu next week! OMG SO AWESOME!

It might feel a bit bleak with the winter mornings getting souper foggy (haha -see what i did there?)  – but your short days can be brightened by all the glorious fruit and veggie COLOUR we have going on in our seasonal boxes!

We’ve got lashings of small, orange fruit to keep everyone in vitamin c rich snacks. and then the purples of baby red cabbage & beetroot, the varigated greans of baby cos, leeks, limes and some of those cauliflowers (though i still think the purples are the prettiest) and the warm golds of pumpkin & sweet potato.

My mum always said that you could be sure you were getting a good variety of vitamins if your plate was colourful – and modern science is backing her up! So we make sure each box has a healthy dose of bright beautiful hues so you can be sure to be filling up on tasty, healthy grown bits and pieces.

This weeks menu includes:

This weeks Seasonal Superstars are:

Capsicum, mixed colour| coloured cauliflower| Potatoes – Seasonal Variety (Washed)| Jap Pumpkin whole| brown onions| leek| carrots| baby cos| Tomato | Sweet Potato, Gold| red onions| Tiny Salad Capsicums| baby red cabbage| Limes| Turnip| Beetroot Single Bulb| Mandarines| Persimmons| fuji apples| Pears, Red Sensation| Pears, Nashi| 

beef mince| Chicken Breast (skin on)| Leg of Lamb| Ham Hock|

 Multigrain Loaf (700g)| Milk | Eggs| Eoss Yoghurt |  Dip | fetta| Quinoa

This week I’m doing the sort of cooking i love the most – each evening while i cook dinner i make a condiment or little something extra that i will pair with the meal i am preparing as well as future meals throughout the week – it’s not really batch cooking, nor is it meal planning…but it is a tactic that allows me to use home made sauces, preserves and additive free baked goods without really adding too much time to my cooking… so – here’s the plan:

Delivery Day – our delivery can be a bit late in the day because it is last on the run (because the delivery driver happens to live here lol) so i make a quick dip out of carrot, cumin & plain yoghurt to go with the dip in our box, grab some wraps and serve with a coleslaw & falafels.

Delivery Day +1 – Roast day – i roast my leg of lamb with heaps of veggies, i make sure to roast extra veg to use tomorrow and while everything is in the oven i make a quick pickle out of my turnips & beets and some of my coloured cauli perhaps… these are scotties favourite so i make it in 3 jars so he doesnt ruin my plan by eating them all tonight.

Delivery Day +2 – we’re doing quinoa with left over lamb, dip & pickles, sometimes i serve this with wraps if we’re extra hungry but the meal doesnt really need the bread. I cook up extra quinoa which i flavour with lime juice and add in cashews and sultanas – this is great to serve with protein and salad for lunches and probably wont get used much in dinners this week. I will serve any thats left with the meal i make on our next delivery day.

Delivery Day +3 – soup, muffins& salad, I make a pumpkin soup from leftover roast pumpkin and i also make pumpkin muffins form a scone-like recipe that i have up my sleeve. I serve the coup with the muffins and a green salad and have heaps of leftover muffins for lunches.

Delivery Day +4 Baked potatoes tonight and i use my blender to make our own mayo – it’s really difficult to source mayo thats made by a comapny that doesnt use slave labour, palm oil or contribute to deforestation and global unrest…. and it’s really easy to make your own – so thats what i do! I stuff my spuds with stir fried whatever veggies i have and a slaw dressed with mayo. I serve with a green salad dressed with a lime vinagriette. This mealis so easy and the two dressings take about a minute each- it’s great to have them in the fridge for use later.

Delivery Day +5 For us this is one of our busier work days so i make a quick pasta with fried capsicums and tin capsicums, onions and passata – i serve this with some kind of salad i make from whatever is in the fridge which is easy to make super tasty with some pickles and dressing from earlier in the week. While i’m cooking i do  a bit of a fridge clean out into my stock pot and start the veggie and ham hock stock that i will use to make soup tomorrow – it’s so much nicer than pre-made and SO tasty if it’s had 24 hours to marinate. I put in leak tops, onions skins, the whole kit and kaboodle and make a really intense stock paste… I dont have a thermo-cooker but i follow the same concept, just using my own stirring!

Delivery Day +6 Ham Hock soup day! Using the stock from the day before i make a really unctuous soup which i make in my dutch oven. AS the soup bubbles away i make some dumplings which i put in the top of the soup and put the whole lot in the oven to finish. While this is in the oven my “extra” thing today is to make some compote with any fruit i have thats looking a bit sad. We use this throughout the week to spread on bread as a jam, pile on yoghurt or ice-cream as a dessert and if there’s any left on the weekend i’ll serve it on pancakes or turn it into muffins when it’s on it’s last legs.

Thats my take on food this week- what’s yours? what are you going to eat?


The Real Food Grocer Team

Our Team is dedicated to exceptional customer service, affordable, ethical choices and Real Food


Mums Food Memories Competition – Alien Spaghetti

My Mum would make the four of us kids “Alien Spaghetti” to eat before our space missions to the moon. We would even do a countdown and blast off before we started eating and Mum would sit with us and ask us what we were going to do on the moon, what aliens we would meet etc. The spaghetti was green and the sauce was orange so us kids though it was totally awesome and gobble it down then run around the house pretending to be in our spaceship travelling in to space. It was years later that Mum finally admitted to us that our “alien spaghetti” was actually spinach pasta with pureed pumpkin sauce and it was the only way she could get us to eat our vegetables!!!


Mums Food Memories Competition Entry – Mum is an incredible cook

So many food memories with my mum – her buying us big bags of snacks to eat when we wandered around the markets, some expected (my sis always went the fruit option), some less so (I preferred cooked, shelled prawns as my treat); baking with her (she hates baking but she was happy to do anything to get us in the kitchen); and her always insisting we sit down as a family and eat dinner. The best are the family holidays – every Christmas, Easter and family birthday we go to my parents house where mum has some amazing and impressive meal planned. We live at least an hour away from my parents, and my sister lives another two hours past us so getting everyone together is always a big moment. On top of that, mum is an incredible cook – family and friends are always talking about that time Chrissy made this or that. We’d walk through the door and almost the first thing she says every time is, “Ooh, I found a recipe for [something delicious], but I’m going to change it so that it has this and not that, and then serve it with [something equally fabulous].”

My favourite memory though is of mum cooking up industrial levels of food for my sister. My sis is in outdoor education, so she spends most of her time extreme camping (the no toilets, carrying everything you want on your back kind). The first time she was responsible for food for her group, she panicked and called mum to ask what to cook. Mum gave some options, and finally just said, “To hell with it, I’ll make it for you.” Cut to my mum making  vegetarian, vegan, gluten free, and anything else you can think meals – curry, tagine, bakes, pies, the lot. Mountains of containers everywhere with complicated labels and about seven different dishes being cooked, and when I asked mum, she just said, “I wanted to make sure they had something healthy that everyone would like.”

My mum in a nutshell.


Mums Food Memories Competition Winner – “hairy kiwi fruits”

I remember the very first time I ever tasted a kiwi fruit. At the time (in the mid 1970s) growing up in Ireland, Kiwi fruits were a rare and expensive treat. When these hairy wonders first arrived in our green-grocers we couldn’t imagine how they could ever taste any good. We speculated about whether or not you could eat the skin (which seemed so repulsive to us at the time), and if they were called Kiwi’s because they really did come all of the way from New Zealand (the other side of the world – fancy that!), or if it was just a clever marketing ploy to fool us into thinking these were actually edible?

We were never brave enough to take the plunge until one day my mother announced that “The Yanks” were visiting and would be having afternoon tea at “ours”. “The Yanks” were, of course, our American cousins, coming back to discover a homeland they had only heard about from their parents in wistful tones. This was it, my courageous Mum decided to pull out all the stops, tearing a pavlova recipe from a magazine, she decided to show just how avant-garde we were in rustic old Ireland, by adorning that billowy ‘pav’ with nothing other than the much-maligned kiwi fruit.

She came back from the shops with a bag of ripe, hairy kiwi fruits, and some bananas too, just in case those kiwi fruits were awful and couldn’t be used! And then, the moment of truth, she sliced into one to reveal a jewel-like flesh of the most vivid green we’d ever seen. With black tiny seeds unlike anything we had ever seen before. I will never forget the feeling of excitement mingled with trepidation as I placed that first little piece of this exotic fruit on my tongue. And then? Bliss! It was love at first taste.

That afternoon, “The Yanks” were greeted with many delightful treats; crustless sandwiches, scones with jam and cream, my Mum’s famous upside-down apple-sponge cake, but the most gracious of all was that pavlova, adorned with the exquisite kiwi fruits. Believe it or not, “The Yanks” hadn’t ever tasted these strange and beautiful fruits before and so it became a thing of great wonder and we were all forced to pose awkwardly for photos with the ‘pav’ proudly displayed as a centrepiece. I shall always remember with pride my Mum’s courage in trying new foods and her divine afternoon teas. As I now live some 15,000 kilometers away from my Mum, it’s so lovely to recollect those precious moments each time a kiwi fruit arrives in my fruit and veggie delivery box.

P.S. Thanks Mum!
P.P.S. My kids think the hairy skin is the best bit!


Thanks Mum! xo Nelle @ Real Food Grocer

This week I just want to take a moment to recognise MY Mum. Cos that’s really what mothers day is all about.

My Mum & I have not always seen eye-to-eye but these days we’ve found a really happy place to hang out together.
I’m so grateful for all the ways she thinks of me and all the little things she does to make my life better. I’m super aware that my entrepreneurial spirit and innovative drive come straight from her and that Liam (my little brother who works with us) has inherited her refusal to quit when the going gets tough and her generosity of spirit. Our larger family has always been fiercely matriarchal and the strength of all our women is evident in the current generation.
 – I want to take as minute this week to thank my Mum for her support as we build our dream (and for being patient in her eager wait for grandkids) and recognise that ALL mums are doin’ their best and lovin’ their kids. You all rock.

Every Mum is on a mission to make their kids feel loved – what’s your food memory or tradition with your Mum? Which story would you like to thank her for or remind her of?

We’re building a gallery of precious food moments this mothers day – share your moment with us and go in the draw to win a $100 Real Food Grocer voucher, and a bunch of flowers for your mum


I’ve put tomatoes in this weeks box. They are still a bit pricey and we’ll probably end up giving you hyrdoponically grown ones because of the bitterness of this cold weather we have going on – but I feel the need to eat roasted tomatoes with my silverbeet this week… you in?

I love a diced tomato, onion and shredded silverbeet in a fry pan as a starting point for an omlette or just pile it all on buttery toast fr a bit of a slack meal on a cold night.
We’ve packed the menu with soupy favourites – celery, some root veggies and parsley – but I’m thinking about making an adapted borscht using beetroot, carrots & the cabbagy, white heart of the pak choy. I love having a soup in the fridge for a pre-dinner snack to warm us up as soon as we walk in the door from delivering and beetroot is so tasty and great for heart-health.

Don’t love these ingredients – as always we let you change them up.. click the button to get customising.

Happy mothers day to you all! And all your mummies and grand mummies! I look forward to choosing a winner from all the beautiful mum & food memories that are being entered inour competition and makign that announcement on facebook this weekend.


The Real Food Grocer Team

Our Team is dedicated to exceptional customer service, affordable, ethical choices and Real Food


Every Mum is on a mission to make their kids feel loved, mine always did this with wholesome cooking

Every Mum is on a mission to make their kids feel loved – what’s your food memory or tradition with your Mum? Which story would you like to thank her for or remind her of?

We’re building a gallery of precious food moments this mothers day – share your moment with us and go in the draw to win a $100 Real Food Grocer voucher, and a bunch of flowers for your mum

The warmth has really gone out of the pre-dawn mornings now. I don’t mean it’s no longer summery – I mean the air is like it’s had all the heat sucked out of it and you’re left with a burning cold against your skin. i LOVE this weather. Rugged up each morning at market with my pink pom poms on my scarf I can smell the aromas of the produce as I’m making selections.

Everyone wants you to stop for a morning coffee and a chat – and it’s tempting to spend all day talking to growers about their kids & grandkids and what they cooked and ate over the weekend….but there’s work to do and food to select.

This week I had about 200 versions of this box – there’s just so much that’s good right now. I hope you love the menu I have settled on and if not I’ve given you heaps to make swaps with…. and some awesome specials are on this way if you like adding some extras to your delivery.

Now! Onto next weeks menu!

This weeks Seasonal Superstars are:

Capsicum, mixed colour| Broccoli| Potatoes (Washed)| Sage| Brown Onions| Pumpkin – Butternut| Carrots| Leek| Baby Red Cabbage| Sweet Potato, Gold| Red onions| Lemon| Baby Cos| Chili| Zucchini| Grapes| Mandarines| Persimmons| Fuji apples| Pears, Red Sensation| Pears, Nashi|

Beef mince| Chicken Breast (skinless) | Beef – Corned Beef | Tibaldi Bacon Shortcut | Beef Pie (Family Sized)|

Multigrain Loaf | Milk| Eggs | wattle valley wrap|l a casa bocconcini| Wattle Valley Gourmet Dip | Fetta| English Muffins

My meal plan is revolving around the GORGEOUS Sage we’ve got coming from the Larmans farm in Heatherton. This stuff stopped me in my tracks and they’ll pick a little crop just for us next week.
Sage and pumpkin is the BEST. I’ll be making pumpkin gnocchie dumplings with a sage & butter sauce on the weekend – and (if there’s any left over) popping the remainder pumpkin in the oven to roast for a mushroom, pumpkin & sage pizza. Droooool.

I’ll be having a nashi & carrot slaw with roasted baby red cabbage and corned beef. These abby cabbages are extra sweet in flavour and super cute (though Mr. Meneghetti who grows them does make a little fun of me for characterising food as “cute”) But you eat with your eyes and the purple of cabbage at this time of year balances out ALL THE GREEN and also indicates that there’re loads of good vitamins happening.

My last suggestion before i leave you is to take a moment to enjoy zucchini at the moment. They are just so TASTY I’m roasting mine with a squeeze of lemon and not really messing with them in any other way. SO yummy.

What are you all eating? How are your kids and grandkids? I’d love to share a cuppa with you all – jump on facebook or instagram and have a chat 🙂

The Real Food Grocer Team

Our Team is dedicated to exceptional customer service, affordable, ethical choices and Real Food


Real Food Mums – Mothers Day Competition

Real Food Grocer is built on the idea that food is a big part of how we come together as a community, as family and how we share traditions. SO – it seems only fitting that as mothers day approaches I tell you all about my family tea set….
This Tea Set:

This isn’t just a Royal Doulton Country Roses tea set. This is the love of my family represented in crockery form. My Mums mum collected the country roses set. Every special occasion we’d eat together off the “good china” and setting the table for these occasions marked so many happy days in my childhood.

Every family has traditions – and ours is crockery. When we lost my Nan the tea service was out – marking the style of a great lady – and now she is with us every time my Mum or my Aunty bring their half of the full set the 353km one half of our family travels each christmas…with the precious plates, teapot and cups wrapped with care in their back seat.

The pattern on this tea cup announces way more to me than a warm beverage on it’s way – it tells me that I am loved, my Mum is here and everything is going to be fine.

Every Mum is on a mission to make their kids feel loved – what’s your food memory or tradition with your Mum? Which story would you like to thank her for or remind her of?

We’re building a gallery of precious food moments this mothers day – share your moment with us and go n the draw to win a $100 Real Food Grocer voucher, and a bunch of flowers for your mum…

My mum & I will pick a winner – Entries close 13/05/17. Prize is 1x $100 Real Food Grocer Voucher and a bunch of roses delivered withing  our delivery area.


Seedless little bundles of joy – Mandies!

Ok. You caught me. I’ve had my hand in the mandie box. I’m a citrus nut – Scotty jokes that I only like fruit that’s small and orange and I cannot cook anything without a lemon or lime on hand. So it is with the absolute greatest pleasure that I announce that mandarines are back in season! It’s just imperials which are like the warm up act for all the clementines, blood oranges, grapefruits and sweet sweet oranges that are on their way BUT – these little parcels of seedless delight are an epic snack and will fill my pockets for the weeks ahead.

There is something about the citrus fruits that brighten and add warmth to cooking and in the mythical Melbourne deep freeze we’ve got going on I have just GOT to share a recipe that will warm your cockels. SO I make a marinade out of smooshed mandies, soy sauce & a pinch of grated ginger and sugar- I make enough to cover my chicken liberally and fridge it for at least a few hours.

I cook the chicken and marinade until it gets a bit carmelly, BBQ is best but a hot frypan will do the job (I have a nice cast iron one with the ridgy bits that I got at a market for like a dollar that is my go to) – – this is so nice served on a bed of wilted greens with some quinoa or roasted sweet potato.

This weeks Seasonal Superstars are:

Capsicum Green| Zucchini| Potatoes | Sweet Potato, Gold| Brown Onions| Butternut|carrots|Leek|Bunched Spinach|Lemon|red onions|Broccoli|Dutch Carrots|Tiny Salad Capsicums|Baby Cabbage|bananas|Grapes |Mandarines|fuji apples|plums|

Beef – Mince |Chicken Breast|Chicken Kiev |Lamb – honey mint marinated chops|Pork – Spare Ribs|Ham |Salami|Eggs|Milk |Multigrain Loaf |Apple Juice | Fruit Loaf | Yoghurt|

Spinach & roasted butternut make an awesome flavour combination and are the foundation for heaps of my favourite recipes. I love roasting some pumpkin with a bit of honey and then tossing it through some quinoa or rice with some wilted spinach and finishing it off with some toasted walnuts or pinenuts and a squeeze of lemon juice. So simple and such a hearty and packed full of flavour it goes great with the marinated lamb chops we’ve popped on this weeks menu too!

I hope you love this week menu – but if theres something in it that’s not your favourite – as always – you can click the link below and customise your box.

Keep an eye on facebook for this weeks specials too! I’ll be adding some colourful cauliflower to the shop and some other exciting deals to our specials list.


The Real Food Grocer Team

Our Team is dedicated to exceptional customer service, affordable, ethical choices and Real Food

How Can You Help Us to change the world?

There are 4 things our happy customers can do to empower us to make a positive impact in the world!

1. Leave a review!

On our site or on google – tell the world how great you think we are!

More customers means we can support more great food producers.

2. Tell Your Friends!

Use our Give 20 Get 20 feature to share $20 coupons and let your friends know about our service.

Once your friend uses the coupon you get $20 account credit too! Everybody wins!

3. Tell us what’s missing!

We’d love to help you kick your supermarket habit entirely – but we don’t have all the goodies just yet – tell us what to get next and we’ll do our best to find it.

4 – Share your pictures!

I’ll pop one of my faves from last week down below – These images are greengrocer fuel! Click the image to join our community on Facebook.


What inspires your cooking? This weeks menu is ruby red.

Happy Easter! We hope that the long weekend is filled with the prospect of feast and rest with your family and friends!


Real Food Grocer Deliveries will continue as normal through the easter period – there will be no changes to ordering cut offs or delivery times.

Now! Onto next weeks menu!

This weeks Seasonal Superstars are:

green capsicum| zucchini| washed potatoes| sweet potato| brown onions| parsnip| carrots| silvebeet| celery| turnip| lime| baby cos| fresh turmeric| red onion| chilli| bananas| fuji apples| pomegranate| granny smith apples| september candy plums| watermelon
Mince | Porterhouse | Lamb Chops | Chicken Breast (skin on) | Ham |
Eggs | Milk | Bread | Orange Juice | fetta | wraps| dip |

I was inspired this week by the beautiful colour of seasonal pomegranates The colour of pomegranate alone is enough to warm me up – but serve them with spicy lamb or chicken and you’ll find that comfort food doesn’t need to be heavy or take very long to prepare.

The ruby red sparkling kernels in these decorative looking fruit aren’t just for garnish. They add a sweet element to salads and are complemented by salty fetta cheese and roasted sweet potato (guess what else is in this weeks box) and you can truly elevate these combinations by adding the juice or zest of the lovely little limes which I’m finding are not just flavourful but so aromatic at the moment.

Celery is plentiful right now and will add a bit of crunch to your week. We love sticks of this with dip as a mid afternoon snack. This week I’ll stir fry some of this with some zucchini, cashews and onions for a quick meal and there”ll be plenty left over for snacking on – or soup!

I’m not using my celery for soup this week but I definitely will be making one! Fresh turmeric, carrot, sweet potato and a little of last weeks left over ginger will warm us up when we’re in from our early morning market (which has been wetter and wetter each day) – I’m really looking forward to this one!

The final thing I want to feature from this weeks menu is a bit more summery than the rest – but fresh, crisp and sweet watermelon is a great snack (or cocktail ingredient) at any time of year!

pop this in the blender with your spinach for a sweet hit of fiber in your smoothie or add it to lime juice, gin and ice for a more celebratory drink 😉

I am so looking forward to bringing you all this menu! Keep an eye on the header of our website for your delivery cut off countdown and make sure you shoot us an email if you need any help.

The Real Food Grocer Team

Our Team is dedicated to exceptional customer service, affordable, ethical choices and Real Food

How Can You Help Us to change the world?

There are 4 things our happy customers can do to empower us to make a positive impact in the world!

1. Leave a review!

On our site or on google – tell the world how great you think we are!

More customers means we can support more great food producers.

2. Tell Your Friends!

Use our Give 20 Get 20 feature to share $20 coupons and let your friends know about our service.

Once your friend uses the coupon you get $20 account credit too! Everybody wins!

3. Tell us what’s missing!

We’d love to help you kick your supermarket habit entirely – but we don’t have all the goodies just yet – tell us what to get next and we’ll do our best to find it.

4 – Share your pictures!

I’ll pop one of my faves from last week down below – These images are greengrocer fuel! Click the image to join our community on Facebook.


The Long Awaited New Delivery Day Information – EFFECTIVE AS OF IMMEDIATELY

We’ve updated the website to reflect the new delivery days & cut off times for your orders…. If you have a subscription – this will also show the correct information.

NB: The cut off time for skipping, suspending or cancelling subscriptions is still MIDNIGHT Sunday regardless of your ordering cut off.

Finally – if you place an order when you checkout the correct delivery day for your area will be shown at checkout….or you can just check for your postcode here:

If you have any difficulty confirming your delivery day – or would like to discuss a more accurate delivery time – or need some help with a delivery day that doesn’t work for you – please contact us by email, we’ll be available all weekend.

Finally…. This Weeks Specials Rock!
Nelle & The Team


10 Awesome Vegan Meals

One of the fastest growing food trends over the last decade is veganism. In the 90s Veganism was merely a fringe offshoot of the vegetarian movement centred around animal rights or environmental activists, fast-forward 20 years and there are vegan restaurants, there are vegan celebrities, vegan sports people, vegan body builders, vegan models and most interesting to my mind vegan foodies.

Terms like vegan curious or mid-week vegans are now common and understood and generally there are just more people who just generally want to include more vegan meals in their diet, be that one meal a week or every meal. Vegan cooking has also lost the bland tag it had in the 90s and is now seen as a creative way of cooking, flavor and nutrition need to come from different places and just being aware of that and thinking about those things let us create some awesome dishes.

Hopefully this article will find its way to more than the 3-4% of Australian’s who identify as vegan; but also to the other 96-97% of Australian’s who may wish to try a few vegan meals.

When cooking vegan, I hate seeing fake meats and nut cheese. I’m not interested in saying, hey, I love hotdogs, this is how we can make them vegan. I’m interested in saying, hey here is some interesting vegan cooking and even if you do eat meat and dairy, you don’t want to add them to these dishes, because they’re not needed.

So, here are my top 10 vegan dinners:

1. Spicy Nepalese Dahl Bhat, Sherpa Stew Style.

Dhal Bhat is the staple dish of Nepal, Dhal is a Lentil curry and Bhat is rice. Sherpa Stew is the staple dish of the Sherpa people who live in the Himalaya region of Nepal. What we are going to do here is combine these 2 classic dishes from Nepal into one excellent dish.

Wash 500g of lentils, then add them to 4 cups of water, and cook on the stove for 30 minutes. Add a little thyme to the mixture to add some flavour.

Cut up 2 large onions and fry them in oil with 4 cloves of garlic, a tablespoon of ginger, a teaspoon of turmeric, two teaspoons of cumin, half a tablespoon of diced red chilies, salt and pepper.

Add two diced sticks of celery and two diced carrots. Once the onions are transparent, add the lentils (including the water). Add 4 potatoes cut into quarters and cook until the potatoes are soft. Add salt, pepper and extra chili to taste.

Serve with Rice – here’s a tip to help make your rice fluffy, wash your rice beforehand to remove extra starch, then cook the rice in double the volume of water.

2. Loaded Butternuts

When you’re cooking loaded potatoes, you have to scoop some potato out to create a cavity to stuff, butternut pumpkin comes with its own convenient cavity. Its like this dish was made for butternut pumpkins and not potatoes. This is an autumn classic that takes advantage of chestnuts, which come into season around the middle of March; if you’re looking to cook this at another time of year, you can use a mixture of walnuts, almonds and cashews instead.

Grab about 250g of chestnuts, score the shell, add to some cold water with a tablespoon of salt and bring to the boil. As soon as the water is boiling, drain the chestnuts and put them in the oven for 15m at 260C. Allow the cool, then peel off the shell.

Pre-cook about 100g of short-grain or Arborio rice.

Cut your butternut in half longways and scoop out the seeds, bake in the oven at 200C for about 45 minutes. Fry one large diced onion and 3 cloves of garlic in olive oil, add rice, a cup of red wine, 6 sliced up sundried tomatoes, the finely dice chestnuts, ¼ of a cup of sultanas, ½ teaspoon of all spice, ¼ teaspoon sumac and about 10 fresh sage leaves. Cook mixture for about 5 minutes, or until it reduces and is all sticky.

Stuff the butternut with the rice and chestnut mixture and cook in the over for a further hour. If you need more space when stuffing the butternut, cut some of the flesh out and add it back into the rice mixture.

This makes an excellent vegan meal which goes well with roast vegetables.

3. Vegan’s Shepard’s Pie

There’s something about the way lentils look that just make you want to replace mince; they’re both tiny brown lumps they are super flexible. I usually prefer to make something altogether different, than to replace meat in a meal, but I’m almost always happy to swap mince for lentils.

Shepard’s Pie has 2 parts, the mash and the “meat”. We will start with the mash, but you should be able to make this while the meat is cooking. Some of you will prefer to use potato for your mash, and you can, but we’re going to recommend sweet potato, it just works really well in this dish, lentils and sweet potato are a good combo. So peel 3 medium sweet potatoes and boil them in water for 20 minutes, until soft. Mash them and season with salt, pepper, nutmeg and cinnamon and add a little garlic infused olive oil to give it the right texture.

Now it’s time for the meat – dice up one large onion, a stick of celery, a carrot and a handful of mushrooms (mushrooms should make up about half the vegetables here), fry in a pot with a couple of smashed up garlic cloves. Add a couple of sprigs of Thyme and Rosemary. Add a cup of lentils and 3 cups of vegetable stock, some mustard and port to your sauce here, add a little bit, but continue to taste the sauce and add to it until you get it right; cook for 35 minutes or until the lentils are soft. Add in half a cup of chopped walnuts, stir through and add salt and pepper and cook for another 5 minutes.

Now all you need to do is to put your meat in a dish and top with your mash and cook in the oven for 10 minutes on a low heat (160-180C).

4. Sweet and Sour Eggplant Stir Fry

Dice 2 large eggplants, rise them in water, salt them and leave them for 60-90 minutes. Chop up one pineapple, and a selection of your favourite vegetables, I like spring onions, red capsicums, snow peas and carrots; but zucchini, broccoli, cauliflower, bok choy, mushrooms and bean shoots all work well too; you should have approximately as many vegetables as you do eggplant.

Combine 2 parts ketjap manis with one part rice wine vinegar, with 2 cloves of minced garlic and a minced chili (chili optional), squeeze in a little lime juice too and some raw sugar, mix and leave for 15 minutes for the flavours to combine.

Fry eggplant and vegetables in seasame oil, in a hot wok, add sauce mixture, pineapple and a table spoon of sesame seeds.

Seve with your choice of rice or noodles.

5. Fancy Falafel Roll

If you are a vegan or vegetarian, then I think it’s almost compulsory to love falafels. You can use falafels in so many different ways and today I’m going to make a falafel and salad roll; but you can use these little balls of yummy any way you want. They are often a little dry, but that’s easily remedied by adding sauce to them, any sauce you like really.

We need to make the falafels first, so mix 600g of dried chick peas and 200g of dried fava beans and soak them overnight. Only use 400g of the chick peas, save the rest for the hummus. Then get your food processor out and blend the peas and beans with 1 bunch of chopped parsley, 1 medium brown onion, and a dozen cloves of garlic (roasted is better). Season your mixture with cumin, ground coriander seeds, salt, pepper and lemon juice. Then make into balls and deep fry.

Now onto the sandwich – I’ve going to have  falafel and eggplant rolls, with grated carrots, lettuce, tomato, pickles, hummus, garlic and chilli sauce. I’m going to save you the instruction on how to make a sandwich, but here’s how to make the sauces, pickles and eggplant.

Eggplant – Thinly slice some eggplant, salt, leave for 60 minutes, then fry.

Pickles – Thinly slice up some radishes and/or turnips, soak in equal parts vinegar and sugar and leave for 60-120 minutes.

Chili Sauce – Combine 500g of diced tomatoes, with 250g of chili and a diced onion, put in a pot and cover with equal parts white wine vinegar and sugar, bring to the boil for 5 minutes, and you have your own chili sauce.

Hummus – Blend the remaining 200g of chickpeas in the food processor with a table spoon of tahini, 2 cloves of roasted garlic, the juice of one lemon, a tablespoon of olive oil. Add in a teaspoon of paprika and some salt.

Garlic Sauce – Chill 500g of oil in the fridge, then blend it with a stick mixer until it changes consistency (to that of garlic sauce). Peel every clove on a bulb of garlic, add equal parts water and lemon juice to the garlic and blend, add the oil mixture and some salt, and blend until it is consistent. You need a very high speed blender for this, a stick mixer is best, but you may be able to do this in a food processor depending on the speed of the blades and the shape and temperature of the room and well science; just use a stick mixer.

6. Kale, Black Beans, Sweet Potato and Quinoa Burrito Simple and yummy – also, you can use the salsa recipe in so many other dishes.

Soak 250g of Black Beans overnight.

Cook one cup of quinoa in 2 cups of water, add a little salt, it will take 15-20 minutes. Put aside.

Dice 3 medium peeled sweet potatoes into bite sized piece, roast in the oven at 200C for about 20 minutes. Fry a diced onion, 3 cloves of garlic and a diced red capsicum in a pan, add beans, quinoa and roasted sweet potato and you’ve got your filling.

Salsa – In a food processor mix equal parts lime juice, white wine vinegar and sugar. Add one fried diced onion and 5 diced tomatoes, 5 cloves of roasted garlic and 3 fresh jalapenos (you can use as few or as many chillis as you want), coriander, a splash of olive oil, salt and pepper. Blend.

Finally, all you need to do is get some wraps, add your sweet potato and bean mixture, garnish with the salsa and a slice of avocado and you’re done!

7. Beetroot and Black Bean Burgers with Beetroot and ginger Relish

Soak 500g of Black Beans overnight, add salt to the soaking water.

Mash Black Beans, and add 2-3 grated bulbs of beetroot. Wash the leaves of the beetroot bulbs, finely chop them up and fry them with some onions and garlic – if you have topless beetroots, you can substitute spinach. Add onion and beetroot leaf mixture to beans, add ¼ cup of LSA, paprika, cumin, sumac and black pepper. Once you’ve made these into burger patties, you can either bake these in the over or deep fry them.

Beetroot and Ginger Relish – Grate 3 bulbs of beetroot, 1 granny smith apple, add a diced red onion and a knob of ginger about half the size of your thumb. Add to a pan with 2 cups of balsamic vinegar and a cup of raw sugar; add a teaspoon of each all spice, ground coriander, ground pepper and salt. Bring to the boil and reduce.

8. Jamaican Banana Soup

This is one of the most bizarre meals I have ever made, and when I tell people it works, nobody believes me… but it works, really well. The combinations of spice, sweet and salty really works well together.

Fry 5 sliced bananas in olive oil, with one diced onion, 1 celery stick, 1 carrot, add in a sprig of rosemary and thyme and 3 birds eye chilis. Once the onions are transparent, add in 1 litre of vegetable stock, 1 teaspoon of cinnamon, 1 teaspoon of cumin and ¼ cup of sugar. Cook for 20 minutes, then blend everything together. Add one cup of orange juice and one cup of coconut milk. Add salt, pepper and tomato sauce (surprisingly tomato sauce works really well here). Garnish with banana chips and chopped parsley.

9. Sweet Potato and Portobello Mushroom Satay

Doesn’t matter what your diet is, Satay Sauce is awesome.

Any recipe for Satay Sauce seems to start with Peanut Butter – but did you know Peanut Butter is really easy to make, you need 2 things, peanuts and salt – put them in the food processor and blend. Well to make satay sauce we’re going to do almost the same thing, in a good processor put 500g of peanuts, a cup of water, ½ teaspoon of salt, a tablespoon of ketjap manis, 2 tablespoons of raw sugar, 5 cloves of roast garlic, and a chili. You can use coconut milk instead of the water if you prefer.

Roast Sweet Potatoes and Portobello Mushrooms in the oven for 30 minutes at 180C. Cook some long grain rice, and then serve the sweet potatoes and mushroom on the rice, covered in satay, garnish with some coriander and chili.

10. Chana Masala

Chana Masala is a chickpea curry. Curry is an awesome way to eat vegan food, and we could have done an article on just vegan curries; but there’s something a little iconic about the Chana Masala. This is the vegan dish you make when you want to be bold and out there, but secretly you’re still playing it safe.

Soak 500g of Chickpeas overnight, or cook them in a pot of boiling water for an hour.

Mortar and Pestle 4 cloves of garlic, 1 knob of ginger and 2 red chilies together (you can use whatever chilies you like, but red cayenne is best), add a generous pinch of salt.

In a pan fry whole mustard seeds, cumin, cloves and cardamom (1 teaspoon of each, except the cardamom, only use 2 of them). Cook for about 10-15 seconds, until you can start to smell the spices, and add in a diced onion, once the onions are transparent add in 6 diced roma tomatoes, cook for a further 3 minutes on a hot heat, until the tomatoes start to lose their shape and add the garlic, ginger and chili paste, a teaspoon of ground coriander, black pepper, ground cumin and turmeric. Add chickpeas and mix everything around.

Serve on rice and garnish with coriander and fresh chili.

Now you’ve got 10 awesome vegan meals you can try; let me know what you think and what vegan meals you cook. Happy Eating.


Brussel Sprouts – Tasty Green Parcels, 10 ways you’ll love them.

SO most people I know react to brussel sprouts with this facial expression:

But I know others who adore them, sing their praises and proclaim them this misunderstood culinary bab-boy of their hearts… And what do I think is the difference between these two types of people? A darn good recipe.

That’s all. If you’ve got something that makes these little “slime balls” as I’ve heard them called crispy, flavourful balls of nutritious but tasty goodness. Then you’re probably more inclined to love them – than if you’re working off a memory of Nanas boiled-til-they’re-grey slime-balls.

So let’s work on ole Benedicts expression and start with something simple:

1. Roasted Sprouts with pork chops & Apple

I do this all in baking pan. I core and quarter my apples (2 or 3 of a firmer variety like a Granny Smith or Sundowner), toss some Brown onions on top (peeled and quartered) Then I add my halved sprouts and toss these like a salad to form a bed in the bottom of the pan. On top of this place my Pork Chops, thoroughly seasoned with salt,pepper and a light slick of olive oil.  Roast in a moderate oven til your pork chops have crispy tails and everything smells amazing – you might need to turn the chops once and shake the veggies around int he pan to prevent anything getting over or under done. Serve with buttered ciabatta or a Jacket Potato. Delicious.

2. Pear them with Thyme

In a similar fashion this is a roasted sprout salad that you can serve next to roasted pork or with chicken.  Toss together in a baking pan:  Halved Sprouts, Nashi Pear (cored & sliced), Packham Pear (cored & Sliced), sliced red onion, 5 or 6 thyme sprigs & olive oil. Roast for 20ish minutes and dress with lemon juice. You can also toss through some warm roasted hazelnuts or pecans at the end for a lovely depth of flavour and some added protein.

3. Shaved Sprout Slaw with mustard vinaigrette and sliced apple

Shave the sprouts, use a knife, mandolin or food processor – whatever you have in the kitchen. Then saute them gently just to soften them up a bit & brighten the colour. Add to sliced apple, goji berries, sliced red onion, sunflower seeds and cooked quinoa.

Dress with a viniagrette of mustard, vinegar and a little honey.

4. Honey Mustard Roasted Sprouts

Make a glaze with honey, mustard, olive oil, crushed garlic, salt & pepper. Pour this over halved brussel sprouts in a baking tray. Roast at medium temperature for 20ish minutes and serve with roasted walnuts & shaved Parmesan. So easy. Goes beautifully with chicken, just a delightful side for a Sunday roast too.

5.  Everything Tastes Good in Carbonara

I cannot imporve upone the recipe from Heidi at Foodie Crush – so I’m just going to give you a photo and a link. DO this, it’s amazing.

6.  Crispy Soy Glazed  Sprouts

Preheat oven to 210 degrees and set a rack on the very top. While you’re waiting halve your sprouts. Then put them in well lined baking tray (this will get sticky later) with a generous sploosh of oil and shake of salt, on the top rack of your oven for about an hour stirring them all about ever 20 minutes ish. In the last 5-10 minutes of cooking, reduce soy sauce (3 tblsp) , honey(2 tblsp), garlic(1 tsp crushed), chilli flakes (to taste i like mine spicy!), lemon juice(2 tblsp) and black pepper in a pan over medium-high heat until sauce is thickened, about 5 minutes.
Remove the charred and cripsy sprouts fromt he oven and toss in a bowl witht he sauce. OMG

I’m inspired let’s shop for ingredients!Wait! I’m not registered yet.


7. 10 Minute Sesame Stir Fried Brussel Sprouts

Set a wok on a high heat. Add crushed garlic and when it becomes fragrant add in peanut oil, ginger, soy sauce, black pepper, sugar and about a truckload (or 100g) of toasted sesame seeds and some sesame oil. Whisk together and add in halved sprouts. stir fry on high heat for 7-10 minutes. Serve with noodles or rice.

8. Honey Soy Slaw with Peanuts

Shred your sprouts, grate some carrot, finely chop some spring onion and coriander. Toss in some sesame seeds . Dress with Honey, apple cider vinegar & soy sauce reduction and throw a handful of salty peanuts at it.  Bam! Never tell me slaw is boring again.

9. Hoisin Noodles with Chicken & Sprouts

Prep your sauce by whisking together 2 tblsp hoisin sauce, 3 tblsp soy sauce, 2 tblsp rice vinegar, 1 tblsp honey, some red chilli flakes (i use about 1/2 tsp) and a splash of sesame oil. Cook noodles according to package directions. Heat oil over medium heat in a wok. Add chicken, season with salt and pepper and cook and stir until browned and cooked through. Add shredded Brussels sprouts, ginger and garlic and stir fry for about 3 min. Add noodles noodles and sauce. Stir fr til everything is warm and saucy and serve. No one is asking you about the sprouts in this baby. None of them.

10. Curried Chicken & Brussel Sprouts

Heat coconut oil in a frying pan over high heat. Add chicken onion, halved brussel sprouts and salt. Fry for about 5 mins then reduce heat. Add garlic, ginger, fresh sliced cayenne chilli, garam masala and grated turmeric. Stir fry until fragrant. Add in a handful of shredded coconut and stir to combine.

This baby is ready when the sprouts are crisp and the chicken cooked through. Serve next to some coconut rice topped with some shredded coriander leaves and you’ll be a happy camper.

See…even Benedict’s on board

I’m inspired let’s shop for ingredients!Wait! I’m not registered yet.


Long Weekend Deliveries

Deliveries will be impacted this week by the long weekend.

Our cut off for placing orders and customising will Be Tuesday 14th March at Noon .
The cut off for skipping or cancelling subscription orders will remain unchanged and will be Sunday Midnight (12/03)

All deliveries will be delayed by 24 hours. Delivery times will be confirmed via SMS on Tuesday afternoon/evening.

If something in this list doesn’t suit you please reach out via email and we’ll do our best to accommodate your needs.