Sydney Markets Fresh Fruit Vegetable & Flower Report
11 - 17 November 2019
Brimming with vitamins and calcium and a rich source of fibre and potassium, mangoes are an all-time favourite. Kensington Pride is the most well-known and loved mango variety and it’s available from September until March. It has sweet succulent flesh. Late spring welcomes the arrival of Calypso, and R2E2 mangoes. A mango will yield to gentle pressure around the stem when it’s ripe. Prices are ranging from $2-$4 each depending on size and variety.
Juicy green-fleshed honeydew melon is honey-sweet and a top buy at $3-$4 each. Picked ripe and ready to eat, it’s best to leave it for a few days at room temperature for its flavour to fully develop. When perfectly ripe, its flesh is succulent and juicy. White-skinned honeydew is the sweetest and contains more naturally occurring sugars than watermelon.
Nature’s superfood, sweet nutrient-packed blueberries are one of the healthiest snack foods. Low in kilojoules, blueberries are high in antioxidants and support brain health. Blueberries are $2.50-$4 a punnet.
Naturally sweet bananas are a storehouse of carbohydrate, vitamins and fibre. The ever-popular Cavendish variety is great all-rounder perfect for snacking and fruit salads. Bananas are a retailing at $2-$4 a kilo. Try this banana, blueberry & chia loaf.
Golden, velvety skinned apricots are now available at your local greengrocer. Fruit is richly flavoured and will improve as the season lengthens. Expect to pay $12-$20 a kilo this week.
Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit. Ultra-healthy papaya’s nutritious flesh is enhanced by a squeeze of fresh lime juice. Pick up a sweet red-fleshed papaya from your local greengrocer for $2-$5 a kilo, depending on variety and size.
New season low chill white and yellow-fleshed, peaches and nectarines are now in season. This year’s drier growing conditions will mean that fruit size on average will be smaller in size, but it should also have a more intense flavour. Depending on variety and size peaches and nectarines are retailing for $4-$12 a kilo.
The 2019 cherry season has started. Keep an eye out for cherries at your local greengrocer. It’s early days but the fruit quality s looking good.
Add quality Truss tomatoes to your shopping list this week, as they are $3-$5 a kilo. For maximum flavour ripen tomatoes to a rich red colour by storing at room temperature. Serve them warm in a delicious Greek-Style Stuffed Tomatoes or toss into a Salad Niçoise.
Creamy Hass avocados make vibrant smoothies packed with valuable antioxidants and tastes great! Try this avocado & banana 'spinach smuggler' smoothie Hass avocados are $2-$4 each depending on size.
Snap into Australian-grown asparagus as it’s now in peak season. Vibrant green with a delicate crunch, asparagus is one of the best sources of natural folate. Asparagus is a bargain at $1-$2 a bunch.
Tender, juicy and full of flavour Lebanese cucumbers are a top buy at $2-$3 a kilo. Thinly slice into ribbons and toss with smoked salad for a healthy salad.
At $1.50-$2.50 a kilo extremely versatile carrots are a thrifty buy. Enjoy them raw julienned and sprinkled into a salad or intensify their sweetness by roasting halved carrots with a sprinkling of harissa, then toss with currants, coriander and crumbled feta for a super tasty salad. Try this carrot, tomato & chicken quinoa salad.
Premium quality iceberg and Cos lettuce are $2.50-$3 each. Use the lettuce cups to make avocado, iceberg lettuce & egg rice paper rolls. Cos lettuce is the perfect lettuce to add a delightful crunch to a classic Caesar salad.
Ideal for making long pasta-like zucchini ‘spaghetti’, zucchinis is low carb, gluten-free and contains fibre. Created from fresh zucchini, it’s very easy to make using a julienne peeler or a spiralizer. About 800g zucchini is sufficient to make ‘spaghetti’ to serve 4. Get creative with super versatile zucchinis this week as they are only $2-$5 a kilo.
Premium handpicked green beans from Gympie have a 5-7 days shelf life and are a good buy at $8-$10 a kilo. Alternatively, the machine harvested green beans are $3-$4 a kilo but should be used within 2-3 days of purchasing for maximum quality.
Kumara (orange sweet potato) are $2-$4 a kilo. Kumara is delicious served as a mash or thinly slice and layer with cream and sliced spring onions into a baking dish and cook until tender.
A rich source of many nutrients, kale is packed with vitamins C, E and K, plus folate and beta carotene. This crinkly-leafed green also provides iron and calcium. Strip leaves from the stems and chop, then toss in a hot pan with olive oil, crushed garlic, chopped red chilli and a scattering of currants. Heat until the kale wilts, then serve. Kale is $1-$2 a bunch.
Fresh peonies from Victorian growing are increasing in volume and colour choice. Waratah, king protea, poppy pods, hydrangeas are looking great. Also, in season delphinium, beehive ginger, smoke bush, artichoke flowers, oriental lilies Canterbury bells, David Austin roses, kangaroo paw, billy button, flannel flower, alstroemeria, iris, pincushions, gerbera and gladioli.
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, Retailer Support Manager on mobile 0438 725 453.
Published On 2019-11-11 17:25:00Print Page