13 - 19 March 2023 update for Sydney Market that includes availability and price of seasonal fruits, vegetables and flowers. Also includes recipe suggestions.
FRUIT
Smooth-skinned and pear-shaped, creamy Shepard avocados are delicious and top value at $1.50-$3 each.
The juiciest of stone fruits, smooth-skinned plums come in wide different varieties, some sweet and some slightly tart. They're so versatile - add to salads and lunch boxes or gently poach, bake or stew. Most plums retail at $4-$14 a kilo.
Kiwiberries are the size of a large grape, green in colour and fuzz-free. When cut open, they look much like regular kiwifruit with emerald green colour and tiny black seeds arranged in a typical pattern. Their flavour is similar to kiwfruit, perhaps a bit sweeter, although sugar levels can vary. Only available for a short time, Kiwiberry are selling for $5.50-$6 a punnet.
Flavoursome Williams' pears are a top buy at $2-$4 a kilo. Roasted pears are a superb accompaniment to crackly roast pork, or sliced pears are delicious baked in a healthy carrot, pear & pecan cake. Remember that pears continue to ripen after harvesting, so select firm, mature pears and ripen at room temperature. If poaching or roasting pears, use firm pears for the best result.
Fresh figs are a luscious treat. In fact, figs are 55% natural sugar, the highest sugar content of any ordinary fruit. Figs also share a trait with pineapple and papaya leaves: they contain an enzyme that digests proteins and can be used to tenderize meats. Depending on size and quality, you can enjoy figs for around 50¢-$3 each.
Juicy seedless Australian-grown table grapes are glorious, and the range varies in colour and sweetness. Add firm, crisp and bursting with natural sweetness grapes to salads. With a wide selection of familiar favourites currently available, most grapes are well priced at $3-$14 a kilo; however, fancy new varieties that are extra sweet and larger in size are retailing at $20-$30 a kilo.
Give autumn meals a citrus twist with zesty, juicy Australian lemons and limes. Lemon supplies have increased, and prices have eased. You can now fill your fruit bowl with lemons for $4-$6 a kilo, and limes are $4-$7 a kilo or 50¢-$1 each.
In season now, juicy and refreshing dragonfruit and available for $6.50-$10 each. There are two primary varieties to choose from one with pink skin and vibrant crimson flesh dotted with edible black seeds. The other variety has a yellowish skin colour with clear to white flesh containing edible black seeds.
Early Imperial mandarins are very easy to peel and virtually seedless. Select glossy fruit that feels heavy for its size, as this indicates good juice content. Mandarins are $7-$15 a kilo.
Cherry Truss tomatoes are a tasty and thrifty buy at $4-$6 for a 500g punnet. Delicious raw or oven roast to concentrated the flavour, perfect for serving with mushrooms, eggs or fish.
VEGETABLES
Snap up the last of the Australian autumn asparagus, as the season finishes soon. Asparagus is $2.50 -$4 a bunch.
If you are looking for an ingredient rich in flavour, super healthy and easy to prepare, then you can't go past mushrooms. They cook in minutes and add a distinct umami flavour to stir-fries, pasta bakes, and risottos. Mushrooms are the only ingredient in the fresh produce aisle to supply vitamin D. Mushrooms are $10-$13 a kilo
Economical, healthy and crunchy, fresh celery is a hero ingredient that adds loads of flavour for very few kilojoules. Grab a bunch for $2-$4.
Versatile zucchini can be stir-fried, blanched, hollowed out and stuffed, baked, fried, barbecued or stewed, and taste great with goats' cheese or fresh herbs. Serve zucchini in curries, and vegetable bakes, use them as a spaghetti alternative, or grate and add to mincemeat dishes to boost the nutritional value. Zucchini are $3-$6 a kilo.
Crisp radishes add a mustardy–peppery kick to autumn salads. Radishes are also good for your gut health and digestion as they are packed with fibre. Serve with sliced, halved, diced or cut onto wedges. Traditional red radishes are $2-$3 a bunch.
Snake beans are tasty and ultra-easy and versatile. Add snake beans to stir-fries, pasta dishes, salads and curries. Snake beans are $2.50-$3 a bunch. Green beans range from $5-$7 a kilo for machine harvested and $12-$14 for hand-picked beans.
Asian leafy greens like bok choy, choy sum, gai lum and Kan Kong (water spinach) are terrific at $1.50-$3 a bunch. Add them to a healthy stir-fry for texture, colour, and nutritional value.
Nothing beats the flavour of fresh herbs to liven up the simplest of dishes. Try rosemary with lamb, potatoes or beef. Dill teams well with seafood and oregano complement capsicums, eggplant, pork chicken and zucchini. Fresh herbs are only $2.50 -$3 a bunch, so keep some on hand. Try our roasted mushrooms with feta and oregano.
Red capsicums are indispensable in the kitchen as their sweet flavour, and vibrant colour are ideal for use in stir-fries, salads and kebabs, pizza and in lentil dishes. Enjoy capsicum barbecued or cut in half, stuffed and baked. Field-grown red capsicums are $4-$6 a kilo, and premium quality glasshouse capsicums are $8-$10.
Early supplies of fresh fennel are a thrifty buy. Fennel works well finely shredded and added to salads for a delicate aniseed flavour. Perfect for teaming with tomatoes and pears at this time of year. Fennel retails for $1.50-$2.50 a bulb.
Broccoli's vibrant green colour and mild flavour supply iron, potassium, vitamin C, folate and B complex vitamins. Broccoli is a good value at $4-$6 a kilo. Alternatively, try broccolini for $2.50-$3 a bunch. This char-grilled broccolini with tahini chicken is delicious.
FLOWERS
Alongside fragrant local roses, there are many beautiful reasons to visit your local florist. In season flowers include nerines, sedum, lisianthus, dahlia, celosia, snowberries, pink ice protea, oriental lilies, tulips, pineapple lily, Siam tulips, bouvardia, beehive ginger, sunflowers, roses, hydrangea, chrysanthemums, bachelor buttons, hanging amaranth, dancing lady, Easter daisies, roses (a good range of colours) and tuberoses.
Prices quoted in this report are only relevant for the week of the report. All prices are estimates only as prices vary depending on variety, size and quality of produce and the trading area. For further information please contact Sue Dodd, Marketing Consultant on 0438725453.
Published On 2023-03-13 15:08:00
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