Sydney Markets Fresh Fruit Vegetable & Flower Report
12 - 18 OCT 2020


FRUIT

FruitNaturally sweet and refreshing Queensland grown honeydew melons are in season and available for $3-$7 each. Honeydews make an ideal snack or sensational dessert for the diet conscious. Enjoy melon al natural or combine with passionfruit, ginger, tropical fruits or berries to create heavenly desserts.

Super nutritious and brimming with beneficial antioxidants, sweet plump Australian-grown fresh blueberries are the ideal low kilojoule snack at $1.50-$4, depending on punnet size. No preparation is required, rinse in cold water, and they’re ready to eat in a range of ways. Supercharge your breakfast with blueberries with these easy serving suggestions • Layer blueberries with muesli, toasted coconut and vanilla yoghurt • Sprinkle blueberries over pancakes with fresh ricotta and a drizzle of maple syrup • Add a handful of blueberries to your favourite breakfast smoothie • Team blueberries with strawberries, papaya and oranges in a delicious vitamin C-rich fruit salad, topped with a dollop of plain yoghurt.

Add fresh and bright pink grapefruit to your spring salads. Add the pretty segments to salads or combine the refreshing, tangy juice with extra virgin olive oil to make a salad dressing. Pink or ruby grapefruit are $3-$5 a kilo. Try this fresh idea pink grapefruit, rocket & pine nut salad with chicken.

Pink or red-fleshed papaya is a delightful tasting tropical fruit with a superior flavour to its yellow-fleshed cousin. Papaya varieties, can be found in three forms small and oval-shaped, large and round or long and narrow. Papaya is a top buy at $3-$6 a kilo.

Bananas are a naturally sweet storehouse of carbohydrate, vitamins and fibre. The ever-popular Cavendish variety ($2-$4 a kilo) is a great all-rounder whilst the smaller sweeter Ladyfinger ($3-$6 a kilo) is perfect for snacking and fruit salads.

Warmer weather signals a plentiful supply of fragrant, luscious mangoes. Brimming with vitamins, calcium and a rich source of fibre and potassium, mangoes are an all-time favourite. Mangoes are $2-$5 a kilo, depending on variety.

Sweet and juicy strawberries are a winner with kids. Rich in vitamin C, the tiny seeds in strawberries also provide fibre. Serve strawberries for breakfast, lunch or snacks. Pop a handful into the school lunchbox or treat them to roasted strawberries with waffles and ice-cream. Strawberries are $2-$3 a punnet.

Tantalising tomatoes are a weekly essential on most household shopping lists. Greengrocers can offer numerous tomato varieties. This week for super value we recommend cherry tomatoes at $2-$2.50 a punnet. If you what to add more colour to your meals, opt for chocolate red coloured Kumatoes at $4-$6 a punnet or the tomato medley at $4- $8, depending on punnet size.

VEGETABLES

VegetablesAussie asparagus is a top buy at $1.50-$2 a bunch, why stop at one bunch. Add trimmed spears to a risotto, blanch and toss in a spring salad with broad beans, enjoy bunches barbecued or toss in a hot wok with king prawns and crushed garlic.

Fresh spring beetroot is delectable. Cut into fine julienne strips and sprinkle over a salad just before serving adds vibrant colour, sweet flavour and a crunchy texture. Beetroot is great value at $1.50-$3 a bunch.

Crispy, crunchy celery is delightful raw or cooked Victorian grown celery is a top spring buy at $2-$4 a bunch. Team celery with chicken, rockets and a lemon mayonnaise for a light lunch.

Premium quality Lebanese cucumbers are $2-$4 a kilo. Whip up a fresh and tasty cucumber, garlic & yoghurt dip to serve with lamb or chicken.

There is no excuse for serving a boring salad this spring. Try pepper flavoured watercress teamed with avocado, crispy bacon and a yoghurt dressing. Watercress is only $3-$4 a bunch and is a powerhouse of nutrients, including iron, beta carotene, B vitamins, C and E. Try this fresh idea asparagus, watercress & blood orange chicken salad.

In season for a very short time, delicious broad beans are a source of protein and iron, making them especially valuable for those who choose a vegetarian diet. Choose firm green broad beans with plump rather than bulging pods. Smaller young pods house the most-tender beans. As a guide, 1 kg broad beans yields about 250g (1 cup) shelled beans. Savour the flavour of broad beans this week for around $4-$6 a kilo.

Fresh and tasty bok choy is delicious steamed or tossed in a hot wok. Select bunches with crunchy pale stems and fresh-looking green leaves. Bok choy is a bargain at $1-$2 a bunch. This red chilli beef with bok choy dish can be on the table in 30 minutes.

Premium handpicked green beans from Gympie have a 5-7 day shelf life and are a good buy at $6-$8 a kilo. Alternatively, the machine harvested green beans are $3-$5 a kilo but should be used within 2-3 days of purchasing for maximum quality. Try this tasty and easy recipe asparagus & green beans with chilli & cashews.

Broccolini is a cross between broccoli and Chinese kale; this vibrant green veggie is a source of beta carotene as well as vitamins C, A and E. There’s no wastage because both the stem and small florets are edible. Brush broccolini with crushed garlic and olive oil paste then char-grill or barbecue until lightly charred and serve. Broccolini is $2-$4 a bunch.

Vibrant tangerine-fleshed fresh turmeric is a root (rhizome) that has a unique mustardy ginger flavour with a peppery kick. It adds a vibrant golden yellow colour to dishes and is sometimes called ‘poor man’s saffron’. The fresh root contains curcumin, which may have anti-inflammatory and anti-cancer properties. Use fresh turmeric instead of dried ground turmeric in recipes. Simply substitute 2 tsp fresh grated turmeric (about 3cm of the root) for 1 tsp ground turmeric. Turmeric is $15-$20 a kilo. Try our Orange, carrot, mango & turmeric juice.

Versatile and affordable zucchini are in good supply at your local greengrocers. Add mild-tasting to a spaghetti Bolognese, frittata, meatloaf, pasta dishes, muffins, cakes, burger patties or a char-grilled zucchini, rocket & prosciutto salad. Zucchinis are $3-$5 a kilo, depending on size.

FLOWERS

FlowersSpring flowers are abundant and varied. It’s time to enjoy Australian peonies, boronia, lilac, guelder rose (snowball), chincherinchee, branch artichokes, red and white waratahs, king protea, , sweet peas, stock, snapdragons, Queen Anne’s lace, flannel flowers, daisies, tulips, ranunculus, freesias, stock, iris, lavender, kangaroo paw, tiger lilies, poppies, bird of paradise, gerbera and delphinium.

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 2020-10-12 14:34:00

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