20 - 26 March 2023 update Sydney Market that includes availability and price of seasonal fruits, vegetables and flowers. Also includes recipe suggestions.
FRUIT
Fresh, juicy table grapes burst with juicy goodness, richly flavoured with a crunchy texture. Your local greengrocer has a fabulous selection of freshly harvested grapes, most varieties selling for $4-$14 a kilo. However, newer fancy types like Black sapphire, Cotton Candy, Sweet Celebration or Autumn Crisp are $20-$30 a kilo.
Enjoy tasty and nutritious kiwiberries at $5.50 a punnet. These small, bite-sized fruits resemble kiwifruit but have a sweeter and more delicate flavour. Kiwiberries can also be added to savoury dishes, such as salads, stir-fries, and rice bowls—their sweet flavour pairs well with ingredients like avocado, chicken, and quinoa.
Juicy, sweet and economical Williams pears are a tasty addition to a salad; they are also a great addition to smoothies and pair well with other fruits like bananas, strawberries, and blueberries. Williams pears are $2-$4 a kilo, depending on size.
This year's fig season is one of the best on record. The quality is outstanding. If you're a fig lover, you'll find plenty of delicious ways to enjoy them. Figs are delicious in sweet and savoury dishes and a fantastic paired with cheeses, such as ricotta and gorgonzola. They are also used in salads and as a topping for pizza. Figs are ideal for use in salads of sweet and salty flavours; pop figs in your basket for 50¢-$3 each while in peak supply and quality.
New-season Shepard avocados are rich in healthy fats, fibre, and essential vitamins and minerals, making them a great addition to a balanced diet. This pear-shaped avocado has smooth green skin and a butter flavour and does not brown once cut. Grab a few avocados this week for $2.50-$4 each.
Crunch into juicy new-season Fuji or Kanzi apples this week for $5-$8 a kilo.
Snap up the last of the season's peaches and nectarines at $4-$10 a kilo, depending on variety and size. It could be your last opportunity to make a delicious hot dessert like roasted peaches with pistachio crumble.
Riverina rockmelons are extra flavoursome. When selecting a rockmelon, choose one with a pleasant aroma and feels heavy for its size. Once cut, store melons covered in the refrigerator. Rockmelons are $2-$5 each, depending on size.
VEGETABLES
Victorian-grown celery is a top buy at $2-$4 a bunch. Celery is a foundation ingredient adding flavour, texture, vitamins and minerals. Add celery fine diced to a risotto, salad, rice, burger patties, rice or lentil dish.
Tempt the family with roasted carrots, carrot juice, carrot cake, honey, and sesame seed stir-fried carrots or add carrots to a healthy stir-fry. Quality Tasmania and Victorian carrots are $1.50-$3 a kilo.
Firm, bright green heads of broccoli are a choice buy this week at $4-$6 a kilo. Broccoli offers exceptional value as a rich source of folate and valuable antioxidants.
Add cubes of golden-fleshed pumpkin to your autumn meals for colour and flavour. Nutritious and richly flavoured pumpkin is ideal for adding to vegetable lasagnas, risotto and pasta dishes, and roasted pumpkin adds sweetness to a salad. Combine roasted pumpkin with chickpeas, cherry tomatoes, cucumber, and crumbled goat cheese. Dress with a lemon and tahini dressing. Jap Pumpkin is $1.50-$3 a kilo, depending if it is cut or whole.
Telegraph cucumbers have a longer shelf life than other cucumbers, which means they can stay fresh in your fridge for up to two weeks. Pick up a few Telegraph cucumbers for salads, sandwiches, and dips at $2-$2.50 each.
Budget-friendly zucchinis, for $3-$6 a kilo, depending on size, are a versatile and healthy choice. Here are three delicious ways to use zucchini.
Honey & sesame zucchini, mushroom & chicken skewers
zucchini, tomato & basil spaghetti with ricotta
zucchini, tomato, bacon & egg slice
Slender, fleshy, dark green snake beans are tender, mild-flavoured, and versatile. Snake beans are at their peak freshness and value in early autumn, selling for $2-$3 a bunch. Traditional machine-harvested green beans are $3-$4 a kilo, and hand-picked $6-$8 a kilo. For a delicious salad, serve just cooked green beans or snake beans with spinach & beef.
Asian leafy greens, like on choy, bok choy and choy sum are easy to cook and good value at $1.50-$3 a bunch. Finely grate or mince new-season fresh ginger and sauté it in sesame oil until fragrant, then add the leafy greens and stir-fry until tender.
New-season ginger refers to fresh ginger that has just been harvested and is available during the early part of the growing season. It is a lighter colour and more delicately flavoured than older ginger, which has been stored longer. To peel, use a spoon or vegetable peeler to remove the thin, papery skin. Then, slice, grate, or mince the ginger as needed for your recipe. New-season ginger is $6-$8 a kilo.
Delicious roasted, baked or fried eggplant adds a smoky flavour to salads, pizza toppings, and dips. It makes a tasty pasta replacement for lasagne. Eggplants are $4-$7 a kilo.
FLOWERS
In-season flowers include new season stock, Easter daisies, Siam tulips, bouvardia, sunflowers, sedum, lisianthus, dahlia, celosia, snowberries, pink ice protea, oriental lilies, tulips, pineapple lily, roses, chrysanthemums, bachelor buttons, tuberoses and hanging amaranth.
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 2023-03-21 08:05:00
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