Support Independent. Support Local. Support Pete

Pete, of Superior Fruit has a stunning shop deeply ingrained in the community of Graceville.

Pete is an old school fruiterer that heads to the markets himself to ensure he gets the best possible produce for his clients. His shelves, fridges, and freezers are also filled with thousands of exotic and hard to find ingredients, including truffles, porcini, bourbon barrel aged maple syrup, cheeses fit for royalty, and home made pies, lasagna, crisps and much, much more.

Whilst the big guys may have the marketing dollar that draws the Masterchef shopper, the produce doesn't quite match. Shop where the real gourmands concoct their magic. Superior Fruit indeed stocks superior products; not just product that is commercially viable.

We are passionately independent and support this through our independent stockists. We supply to stores where the dollars you spend goes back into the pocket of an Australian family. Your dollars should be going to buying a bike for a store owners daughters birthday present, not buying an eighth investment property for a director on the board.

Superior Fruit stocks a wide range of our wild fermented veggies including Sauerkraut, Kale Kraut, Beetroot Kraut, Kimchi, Beetroot Kimchi, Rockin'Out Brocco Kraut, and Cauli-Flower-Power. He also ranges our FODMAP Friendly, Gluten Free smallgoods made from all Australian grass fed beef - Viennas, Kabana, Salami and Pariser


Dining out for a meal at a restaurant is a delicious and fun experience. For some though, it is not always the best choice for managing the waist line. Did you know that cooking at home can help with weight loss and make a difference in your overall health results? But how, you ask? Check out the 5 key reasons you should consider cooking meals at home when you want to shed the extra kilos. We have included some healthy hacks to make it easy for you too.

  1. HIGHER CONSUMPTION OF FRUIT AND VEGETABLES We are most likely to carry a few extra kilos when we do not hit out daily target of fruit and vegetables. A recent study has shown that people who eat meals prepared away from home more often, have higher BMIs (Body Mass Index) and percentage of body fat, and eat less fruit and vegetables than recommended in a healthy eating plan. Aim for 5 servings of vegetables and 2 servings of fruit every day. A single serving of vegetables is a cup of salad or ½ cup of cooked vegetables. A single serving of fruit is 1 medium piece of something like an apple or banana or 2 small pieces of something like a kiwi fruit or apricots. HEALTHY HACK—Fill half of your plate with veggies that are low in starch such as baby spinach, rocket, broccoli, celery, tomato, capsicum and zucchini to help increase your vegetable intake and fill you up with healthy fiber. Low FODMAP ferments can also spice things up and make a great side dish or addition to salads and cooked veg.
  2. LESS ADDED KILOJOULES Did you know that many restaurant, takeaway and café meals are much higher in added sugar, salt and fat than the meals we prepare at home? Many of these establishments use fully prepared and semi-prepared foods as the base to much of what is served. This processing requires artificial colours, additives and preservatives in addition to higher levels of sugar, salt and fat to maintain freshness and flavour. Extra sugar and fat also means extra kilojoules, making weight management even more of a challenge. We do need some healthy fats in our diets. At home, fat types and amounts can be controlled along with sugar, salt, additives and preservatives, leaving you in the driver’s seat of your weight loss and health journey. Recent research indicates that high fat and high sugar diets can reduce the variety of healthy bacteria in our gut. Whilst this research is still emerging, it seems that an increased variety of gut bacteria is necessary to stabilize and manage weight. HEALTHY HACK—Include moderate amounts of healthy fats from things such as nuts, seeds, avocado olive oil and fish.
  3. MORE CONTROL OVER PORTIONS Cooking at home allows us to manage portion size more easily and accurately. Most of us have experienced sitting down to a meal at a café and being awed by the sheer enormity of it. Sandwiches that no mere mortal could fit their mouths around, not even Mick Jagger, beg us to dance with the devil and try to eat it all in one sitting. Many of us feel guilty and use excuses like “I don’t want to waste it.” Some of my male report it feels like it is a point of manhood to eat every scrap on the plate. Even when we order healthy items from the menu, the portions can often exceed our personal portion requirements, making weight management difficult. HEALTHY HACK—As a general guide, use your hand to help work out your personal portion requirements. Approximately 1 palm sized portion of meat, 1 fist of grains or starchy vegetables and 2 cupped hands of salad or low starch veggies will fit the bill. Please remember that some individuals may require more or less, depending on activity levels and body size.

With the frequency of food intolerances on the rise, taking these into account is important, and sometimes a matter of life or death. Eating at home makes it much easier to monitor and manage food intolerances, as you know exactly what goes into each delicious morsel of food. This in turn can positively reflect in our weight management, as eating foods we do not tolerate well can be a barrier to losing weight, for a myriad of reasons.

HEALTHY HACK—If you suspect that you, family member or friend has an intolerance, get in touch with as Accredited Practicing Dietitian to help you figure it out. A dietitian can also help you maintain as much variety in your diet as possible, while avoiding foods that make you feel uncomfortable.

  1. GIVES YOU MORE TIME When you are organised and have all the ingredients you need on hand and ready to go, a healthy meal can be on the table in as little as 10 minutes. In the great culinary tradition, the term is called Mise en place (French pronunciation: [mi zɑ̃ ˈplas]). Mise en Place is a French culinary phrase which means "everything in its place." It refers to the set up required before cooking, and is often used ensure that meals can be quickly and easily prepared when they are ordered by a guest at a restaurant. This practice of being prepared is also essential to ensure your success at home. It saves the last-minute decision making of what to eat or “too hard” paving the way for us to choose the easy take away option. Take away food also takes time, between the driving to get it, the ordering and the wait time. This amount of time could be an hour or more. Even just freeing up an extra 20 minutes could be the difference in liberating time for a walk or some other physical activity. This increased activity can also play a significant role in weight management.

HEALTHY HACK—Plan meals for the week ahead of time so that trips to the shops are limited to once or twice a week. Being organised makes healthy foods choices quick and easy, reducing stress and making weight management much easier.

Best Low FODMAP Protein Sources by Chloe McLeod, APD

When following a low FODMAP diet, one of the most challenging things is having so many foods on the ‘no’ list. We have focused a lot on vegetables and fruit, but what about protein sources? Are they something to watch out for?

Luckily, most animal based protein sources are naturally low FODMAP. Beef, chicken, lamb, pork, turkey, kangaroo, fish… As they are, each of these are low FODMAP. The only way they become high FODMAP is if high FODMAP ingredients, such as onion and garlic, are added to them.

I have noticed for many of the people coming through my door, meat is assumed to be a big part of the problem; however in many cases, once the low FODMAP diet is commenced, these problems seems to dissipate.

What about though if you are vegetarian? Or vegan? There are still great options. Easy to access ones here in Australia include tofu and tempeh. Whilst both of these are soy based, they are considered low FODMAP. Some types of legumes are more well tolerated than others as well, for example canned brown lentils are usually tolerated quite well, whilst small amounts (quarter cup) of chickpeas also may be tolerated. With nuts, they are all tolerated ok, apart from pistachios, cashews, hazelnuts and almonds. One of the most common things I hear is ‘but they are all my favourites!’

Eggs are another vegetarian suitable option, and can make eating out for breakfast, or a quick, healthy, low cost dinner much easier.

What about milk? And cheese? The way most cheeses are processed, they actually contain very little lactose. Whilst in some cases, some people are very sensitive, it is also possible that you are either intolerant to dairy itself, don’t digest fat well, or maybe even be amine intolerant, a compound found in cheese, particularly the old, stinky types.

Lactose free milk is a great option, as is lactose free yoghurt. Alternatively, plant based milks such as soy milk (made from soy protein, not whole beans), almond milk (as is only 2% almonds) or rice milk are all appropriate alternatives.

Traditional Cucumbers pickled the old-fashioned way

Traditional Cucumbers pickled the old-fashioned way; in a salt water brine with our signature blend of spices including allspice, clove and a garlic and cayenne kick.  These crispy, Full-Sours are made from non-GMO cucumbers and grown with no chemical fertilisers or pesticides in the Barossa Valley (with its fabulous terroir).  They undergo a lactic acid fermentation process for a minimum of six weeks and are awash with billions of beneficial bacteria conducive to good gut health.  They are unpasteurised to maintain their benefits and have no added vinegar.  These are a real pickle!

Available from the following pickle supporters:

Aunt Maggie's Malvern - 72 Glenferrie Rd. Malvern - (03) 9500 2129

Geelong Fresh Foods - 171 Pakington Street, Geelong West  - (03) 5221 6004

Lewis & Son HQ - 155 Glenferrie Rd. Malvern - (03) 9509 9822

Naturally on High - 697-699 High Street, Thornbury - (03) 9484 7131

Superfruit Organic - 230 Waterdale Rd. Ivanhoe - (03) 9497 1055

Natural Pariser to add to our delicious range of FODMAP Friendly, Gluten Free Charcuterie

A delicious and nutritious, finely textured deli meat does make friends with salads.  Best suited for sandwiches or sneaky snacks -  but be warned, snacks may result in empty packets at rates quicker than anticipated.

Naturally made with care for conscious continental tastes. This Natural Pariser was made from premium quality grass fed beef that had a good life roaming free in lush paddocks with no hormone growth promotants. The meat was carefully prepared and mixed with the finest blend of continental herbs and spices and naturally smoked with German Beech Wood.  They are gluten free with endorsement from Coeliac Australia.  They have no artificial flavours,  colours,  preservatives, fillers, phosphates or any other nasties. They are suitable for folk with fructose or lactose intolerances, paleo diets, and is the first meat product in  the  world  to  be  certified  FODMAP  friendly.

Now available at the following outlets:

  • Lewis & Son HQ - 155 Glenferrie Rd. Malvern, VIC (03) 9509 9822

  • Sunnybrook Health Foods - 553a North Rd. Ormond, VIC - (03) 9578 6400

  • Karve It Up Meats & Fine Food - Shop 119, Level 1, Greensborough Plaza, Greensborough, VIC - (03) 9461 5111

  • Taste Organic - 25 Falcon Street, Crows Nest, NSW - (02) 9437 5933

Health for Life Kitchen recognises Lewis & Son's devotion to good health

Health for Life Kitchen™ have just run a cracking little article on your favourite (and only) artisans making FODMAP Friendly, Gluten Free, all natural Charcuterie.  Have a read about it here:

Health for Life Kitchen™ is owned and managed by a group of individuals who are passionate about recipes and food for special dietary conditions and good health.  Following many years of publishing healthy cookbooks for prominent Authors such as Dr Sue Shepherd – the leading Dietician in Coeliac Disease, Melinda Morrison – Diabetes Educator, Rick Grant (aka Uncle Rick) – leading Gluten Free Chef in Australia today, Joanne Turner – one of Sydney’s top Sports Nutritionists and Exercise Physiologists, together with a number of other talented Authors, they decided it was time for a website that is devoted to dietary conditions and good health.  They are committed to building a second to none recipe resource for dietary conditions and food for good health, as well as providing a Membership area where Members can access exclusive competitions and offers, as well as share their recipes, tips and ideas.


Billy Joel knows it. When will you realise, Vienna waits for you?

Well, hot dog!  Those on a variety of diets such as Paleo, Coeliac, Low FODMAP often site the foods they miss.  Amongst the lists is always the humble hot dog.

Lewis & Son's Natural Vienna is the hottest hot dog in town.  We are talking the first hot dog in the world to be certified FODMAP Friendly, and by no less than guru Sue Shepherd's certification body.  It is certified as Glatt Kosher by Kosher Australia, and is Gluten Free and endorsed by Coeliac Australia.

They are made from beef that roamed free in lush paddocks and fed only on grass, and were not subjected to any hormone growth promotants.  They contain meat and spices.  They contain no artificial flavours, colours, preservatives, fillers, or phosphates.  They also happen to taste great.

Well, what are you waiting for?

Vienna waits for you.

Stockists in Melbourne, Perth, and Sydney can be found at

Sauerkraut, a work of art

Sauerkraut, a work of art

"The Art of Fermentation" is the book by Sandor "Sandorkraut" Katz.  This art form is the medium of choice for these beautiful cabbages that would otherwise have been framed and hung in a gallery.  Though without the addition of salt these cabbages may not have been beautiful for all too long, hence where lacto-fermentation comes in and with its transformative process makes the beautiful cabbage into gorgeous Sauerkraut.  Special thanks to the passionate Aphrodite of Kinglake Vegetables who farms vegetables with love and no chemicals.

The Benefits of Red Meat

We had a nice write up in the healthy living section of the Australian Jewish News this week. Our own Larisa Ulianitsky, BSc(Hons), MSc, MAIFST and Quality Assurance Assistant Bala Chander, B.Tech (Biotechnology), MSc Biotechnology (Food Science) weigh in on the subject. These professionals really do ensure the quality of the meat products you know and love and are an asset to the company.