Welcome to Farmer Lou's
Fruiterers & Greengrocers online shop
Your local Independent - the balance you need..
Farmer Lou's is a Grafton based family business, which has provided market-fresh Fruit and Vegetables along with a select range of delicious groceries to Grafton and surrounding areas for over 15 years.
Our commitment to selling only the freshest Fruit & Vegetables has seen the business expand to two great sites, at Cnr Pound & Queen Sts - Grafton and 67 Skinner St - South Grafton for your shopping convenience.
NOW we are offering the ease of online shopping, you receive quality products with the convenience of ordering online and the knowledge that your produce will be delivered fresh to your door.
So don't leave it to chance. Stock up with Quality fresh fruit & vegetables from your LOCAL greengrocer. You'll really taste the difference!!
**Please note online orders close at 11pm for local delivery for next day delivery***
Deliveries are also available to other areas. Please get in touch with us for more information. 
11 Proven Ways To Get Kids To
Eat More Vegetables
PROUD SPONSOR OF
Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
LET US DO YOUR SHOPPING FOR YOU!
FRUIT & VEGETABLE BOXES AVAILABLE IN DIFFERENT SIZES-RING TO ORDER
RECIPE OF THE WEEK
ITALIAN VEGETABLE RISOTTO
Ingredients
3 cups vegetable stock
2 tablespoons olive oil
3 medium zucchini, roughly chopped
250g cherry tomatoes
1 small brown onion, finely chopped
1 garlic clove, crushed
2 cups arborio rice
1/3 cup lemon juice
1/3 cup shredded fresh basil leaves
1/4 cup finely grated parmesan cheese
Method
Step 1
Place stock and 2 cups cold water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Simmer until needed.
Step 2
Meanwhile, heat half the oil in a large, heavy-based saucepan over medium-high heat. Add zucchini and tomatoes. Cook, stirring, for 2 to 3 minutes or until lightly browned. Transfer to a bowl. Heat remaining oil in pan. Add onion and garlic. Cook, stirring, for 2 minutes or until softened. Add rice. Cook, stirring, for 1 minute. Add lemon juice. Bring to the boil.
Step 3
Reduce heat to low. Add 1 ladle of stock mixture to rice. Cook, stirring with a wooden spoon, until liquid has absorbed. Repeat with remaining stock, 1 ladle at a time. Add vegetable mixture to rice mixture with last ladle of stock. Cook for 3 to 4 minutes or until rice is tender. Remove from heat. Stir in basil and cheese. Serve.
