Sydney Markets Fresh Fruit Vegetable & Flower Report
12 - 18 August 2019


VEGETABLES

VegetablesIt's a great week to pop a cauli in your trolley. They are firm, compact and delicious roasted. Expect to pay $2-$3 a cauliflower depending on size.

Carrots rank highly when it comes to their versatility, value and flavour. Enjoy them raw or cooked. At $1.50 -$2.50 a kilo, carrots are an essential weekly buy.

Often underrated, celery is a crunchy, flavour-packed vegetable that adds fabulous texture to winter soups, casseroles and stir-fries. Celery is a bargain at $3.50-$4 a bunch.

Antioxidant-rich kale is a tasty and thrifty buy at $2-$3 a bunch. Sauté chopped kale in olive oil and chopped garlic and serve as a side dish or add to your favourite juice to kick start your day with 100% of your daily requirements of vitamins A,C & K.

Fennel is a good source of fibre it also supplies potassium and folate, all for very few kilojoules. Delicious served cooked or raw, fennel teams deliciously with cheese, tomato, orange, ham, lemon, seafood, garlic, chicken stock, pasta, Pernod, cream, olive oil or lamb. Fennel is selling for $1.50-$2 a bulb.

Crisp nutritious kohlrabi is a winter bulb vegetable (its German name can be translated as cabbage turnip). High in dietary fibre and vitamin C, this tasty veggie can be used in a similar way to cabbage and turnip. The attractive green or purple-skinned varieties are both delicious thinly sliced and teamed with pear in a winter slaw or add to a sol warming minestrone for extra crunch. Kohlrabi are $2 each.

Glossy dark green zucchinis are well priced at $2-$4 a kilo. Mild tasting zucchinis are a bargain at $3-$4 a kilo. Three delicious ways to try zucchini.

  1. Zucchini, tomato, bacon & egg slice
  2. Spinach, tortellini & zucchini noodle soup
  3. Broccolini, zucchini noodle & pork stir-fry

Red capsicums are sweet, flavoursome and good value at $2-$4 a kilo. Add capsicum to pizza toppings, salads, stir-fries, char-grill or stuff with a meat and vegetable filling and bake until tender.

Vitamin D is essential for strong bones, muscles and overall health. Mushrooms are a source of vitamin D. Button, cups and flat mushrooms are $10-$14 a kilo, while exotics such as Oyster, Shemeji and Shiitake are $4.50-$5 a punnet. Sauté a medley of mushrooms in garlic and herb butter to serve over warm polenta or toasted sourdough.

Top-quality globe artichokes are now in season and selling for $2-$2.50 each. Boil trimmed globe artichokes until tender, then slice and combine with diced tomatoes, baby bocconcini, parsley, pepper and olive oil to serve with crusty bread.

FRUIT

VegetablesSupplies of large, antioxidant-rich blueberries from Caboolture and Coffs Harbour are delicious eating and $3.50-$4 per punnet. Did you know that purples foods like blueberries can protect your brain health?

Red alert - strawberries are plentiful. Plump, juicy, red, ripe Queensland and Western Australian harvests are in full swing and punnets are retailing at $2-$3. Snack on washed strawberries as a flavoursome low kilojoule snack, make a few jars of home-made jam (it will taste better than store-bought), dip them in chocolate, add them to juice or smoothies or roast berries with a sprinkling of brown sugar and serve warm with waffles and cream.

Juicy, thin-skinned Leng navel oranges are selling for around $3-$4 a kilo. 3-kilo net bags are selling for $2.50-$4 a kilo.

Ruby-fleshed juicy blood oranges have a rich raspberry-like citrus flavour. Fruit with ruby-red tinged skin generally has the deepest coloured flesh, although the intensity of colour depends on variety, the fruit's exposure to sunlight and growing conditions. Add segments to a leafy salad with olives, green onions and chopped flat-leaf parsley. Use blood orange juice in salad dressings. Expect to pay $3-$5 a kilo.

Tangelos are a cross between a grapefruit and a mandarin; they are sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates a good juicy content. Tangelos are $3-$6 a kilo, depending on size.

Versatile Hass avocados combine deliciously with bacon, lettuce, tomato, tuna, mayonnaise, citrus, alfalfa or pepper. Loaded with vitamins and minerals avocados are only $2-$3 each.

Ruby red rhubarb, bunches are selling for around $4-$5. Rhubarb and strawberries team deliciously and this duo yields a good source of vitamin C. Stewed them together and sweetened with a little honey, maple syrup or sugar, this combination is perfect for delicious swirled through natural yoghurt or spooned over porridge.

Creamy Queensland bananas are an energy-boosting fruit that is a healthy choice for the whole family. Prices are ranging from $2 a kilo for small fruit to $4 a kilo for extra-large sizes.

Looking for a low kilojoules snack, then you can't go passed Aussie apples. Pink Lady, Fuji, Kanzi and Royal gala are still eating nicely and good value at $3-$7 a kilo, depending on size.

FLOWERS

FlowersThis week some of the best seasonal blooms include cymbidium, Geraldton wax in white and pink, freesia, hellebores, daphne, pink ice protea, jonquils, stock, sweet peas, alstroemeria, banksia, poppies, hypericum, malacca balm, protea, delphinium, cotton, lavender, astilbe, leucadendron, dancing lady, sea holly, blossom, kale, flowering blossom, orchids, lilies, spray roses, carnations, freesia, lisianthus, roses, tulips, daffodil, jonquils or purple iris.

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, Retail Support Manager on tel 0438 725 453.



Published On 2019-08-12 17:25:00

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