Sydney Markets Fresh Fruit Vegetable & Flower Report
1 - 7 MARCH 2021


FRUIT

Fruit Make the most of luscious figs; they are ideal to use in sweet or savoury dishes. Add figs to salads, team them with cured meats, add sliced figs to a pizza topping or create a truly heavenly dessert with figs. Expect to pay 50¢-$3 each, depending on size, or for a thrifty buy choose fruit in punnets. Figs are perishable and are best enjoyed within 3 days of purchasing.

New-season Royal Gala apples are sweet and crunchy. Add grated apples to coleslaw or pork mince patties for burgers, or kids will adore these Choc-dipped apple party pops, which are perfect party food, with a cheeky twist. Royal Gala apples are 3$-$6 a kilo, depending on size and quality.

REDLOVE apples from Lenswood, Victoria are now in season? Initially bred in Switzerland, Redlove apples are the first apple in Australia to have red skin and pinkish-red flesh. Similar in flavour to a Granny Smith these attractive apples are perfect for cooking, juicing, baking or slicing and serving on a cheeseboard. Redlove apples are $7-$8 a kilo.

Flavoursome Williams’ pears are a top buy at $3-$4 a kilo. Roasted pears are a superb accompaniment to crackly roast pork, or sliced pears are perfect baked in a healthy carrot, pear and 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.

Juicy Australian grown table grapes are glorious at the moment, and the range varies in colour and sweetness. Add firm, crisp and bursting with natural sweetness grapes to salads, serve them as a healthy snack or try roasting grapes and serve with a creamy blue cheese or soft brie. With a wide selection of varieties currently available, grapes are well priced at $3-$14 a kilo, depending on the variety.

The juiciest of stone fruits, smooth-skinned plums come in many different varieties, some sweet and others slightly tart. Plums are delightful stewed, poached, baked or sliced into a salad. Plums are retailing at $3-$10 a kilo, depending on the variety.

Give autumn meals a citrus twist with zesty, juicy Australian lemons. Lemon supplies have increased, and prices have eased. You can now fill your fruit bowl with lemons for $2-$6 a kilo.

Custard apple season has started. Wickedly creamy with a sweet flavour, custard apples are delicious for breakfast served with vanilla yoghurt, passionfruit and toasted coconut. Custard apples are $10-$14 a kilo.

Smooth and creamy with a nutty-flavour Shepard avocado are a top buy at $2-$4 each. Avocados contain ‘good’ unsaturated fat and are the richest source of vitamin E of all fruits and vegetables.

Get your day off to a happy and healthy start with bananas. This vibrant-green and tasty avocado and banana 'spinach smuggler' smoothie is packed with valuable antioxidants. Bananas are good source of the amino acid tryptophan; required by the body to create serotonin – often referred to as the ‘happy chemical’ as it contributes to happiness and mental well-being. Versatile and nutritious bananas are good value at $2-$3 a kilo

Crimson fleshed seedless watermelon from the NSW Riverina is delicious eating and good value at $1-$1.50 a kilo when buying whole melons and up to $2 a kilo for a wedge.

Autumn berries are offering terrific value this week, blackberries are $2-$5 a punnet and raspberries are $3-$5 a punnet.

VEGETABLES

Vegetables Popular Asian leafy greens; bok choy, choy sum, gai lum and on choy/ Kan Kong (water spinach) are terrific value at $1-$2 a bunch. Make a stir-fry healthier and boost the texture and colour.

Glossy red capsicums are good value at $2-$6 a kilo. Our tomato and capsicum pan eggs make for an impressive veggie breakfast, which tastes just as good for lunch or dinner.

It is a great week for making the most of eggplant, with a superb range of sizes, colours and shapes currently available. Select from the raw white eggplant, mauve, stripped and traditional glossy black skinned varieties. Prices are ranging from $2.50-$5 a kilo, depending on variety.

Leafy and nutritious kale is a popular choice for green juices, stir-frying or adding shredded to salads, frittatas and omelettes. Add a bunch to your shopping list, $2-$3 buys you a generous leafy bunch.

Good old-fashioned cauliflower is nutritional choice. Pick a snow white ‘cauli’ for $2-$4 a head. For something a little different, serve up a whole roast cauliflower. Roasting cauliflower elevates its delicious flavour and when you add a few spices, you create a tasty masterpiece. Try our whole roasted spiced cauliflower with tahini yoghurt and pomegranate.

Baby carrots, also known as Dutch carrots, are sweet and tender. They are sold in bunches with their leafy tops still attached, baby carrots are delicious and require little preparation other than a quick wash and a quick cook-no need to peel them. Dutch Carrots are $2-$3 a bunch. Carrots with purple, white or yellow carrots serve with mix carrot coloured medjool dates and feta in this tasty salad.

Have you tried fresh pistachio nuts? There are good supplies of fresh pistachio nuts from Alstonville and Mildura now in season. Moist and chewy fresh pistachio nuts make a healthy snack. They can also be baked or used in baked goodies such as biscotti or pistachio nut bread. Fresh pistachios are $16-$20 a kilo.

Crisp radishes add a mustardy–peppery kick to autumn salads. Packed with roughage and fibre, radishes are also good for your gut health and digestion. Serve with sliced, halved, diced or cut onto wedges. Traditional red radishes are $1.50-$2 a bunch.

Zucchini can be stir-fried, blanched, hollowed out and stuffed, baked, fried, barbecued or stewed, and taste great combined with goats' cheese or fresh herbs. Serve zucchini in curries, vegetable bakes, use them as a spaghetti alternative, or grate and add to mincemeat dishes to boost the nutritional value. Zucchini are $2-$5 a kilo.

FLOWERS

Flowers Late summer – early autumn is a fabulous time for a whole range of glorious flowers, including sedum, hydrangea, sunflowers, pineapple lily, scabiosa, oriental lilies, chrysanthemums, veronica, white hypericum, bachelor buttons, coral celosia, amaranthus, alstroemeria, bouvardia, locally grown silver dollar gum, dahlias, tuberoses, tiger lily, lisianthus, David Austin roses, lotus pods, flowering gum local roses, ginger flowers, heliconia, Easter daisies, carnations and crab claws.



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, tel 0438 725 453


Published On 2021-03-01 10:21:00

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