Sydney Markets Fresh Fruit Vegetable & Flower Report
13 - 19 SEPTEMBER 2021


FRUIT

Fruit The clean tang of late-season citrus fruits is refreshingly delicious used in both savoury and sweet dishes. Pink fleshed grapefruit, and sweet floral tasting blood oranges are the on-trend members of the citrus family that add a touch of glamour to spring salads. We invite you to try this asparagus, watercress and blood orange chicken salad. Blood oranges are $3-$7 a kilo and $3-$5 a kilo, depending on quality and size.

The Darwin regions warm and humid coastal climate, which experiences cooler summers and warmer winters produces a bumper crop of sweet flavoursome Kensington Pride mangoes. Apart from eating mangoes as a healthy snack, mangoes are ideal for adding to salads or salsas. This mango and corn salsa, sticky pork, lettuce and sour cream combination is excellent wrapped in the tortillas mango and corn salsa with sticky pork tortillas. Mangoes are retailing at $3-$6 each.

Plump, sweet and super nutritious North Coast blueberries are bursting with colour. Grab a few punners this week and enjoy them as a low-fat healthy snack. Blueberries are $1.99-$5 a punnet, depending on the berry size.

Scrumptious strawberries are not as cheap as last week, but they are still fantastic eating and value at $1.50-$4 a punnet; you can’t go past the highly coloured and fragrant strawberries. Add sliced strawberries to your favourite breakfast cereal or serve with French toast.

Pineapples do not ripen further after harvesting. Once cut, cover and refrigerate. Serve pineapples sliced, diced, crushed or pureed this week as they are great value at $3-$5 each.

Bananas are excellent eating and great value at $3-$5 a kilo, depending on size and quality. Despite its creamy texture, a banana contains no fat. An average banana contains only 501kj or 120 calories (weight for weight about the same as cottage cheese), and because it's so filling, they are ideal for that mid-afternoon energy boost.

There are good supplies of tropical-tasting papaya around this week. Pinkish-red fleshed papayas are $5-$6 a kilo, depending on the variety. Select firm papaya with undamaged skin. To ripen, leave at room temperature until the fruit yields to gentle pressure at the stem end. For a light and refreshing dessert, cut into slices and serve topped with toasted macadamia nuts and a drizzle of lemon juice.

VEGETABLES

Vegetables Luscious Aussie asparagus from Koo Wee Rup in Victoria and Mildura is tender, has great flavour and is very affordable now at $3-$4 a bunch. Look for multi-buy specials at your local greengrocer. Blanched asparagus makes a no-fuss accompaniment to steak, fish or chicken, for a fuller smokier flavour char-grill asparagus.

Asian leafy greens like bok choy, choy sum and gai lum are fast to cook, nutritious and delicious stir-fried or steamed. Tea with garlic, ginger, chilli and tofu to create a mouth-watering meal like this asian greens, seed anf tofu stir-fry. Asian leafy greens are a bargain at $1.50-$2.20 a bunch.

Versatile and mild-tasting zucchinis are a good buy this week at $3-$6 a kilo, depending on quality and size. If you’re planning a picnic, can we suggest this delicious deep dish asparagus and zucchini quiche, it is will travel well and is perfect for serving with a spring salad.

Turn over a new leaf and eat fresh and lite. Spring is a fabulous time to enjoy leafy salad greens like watercress. Rich in vitamin C, this leafy green is delicious teamed with smoked fish, tomatoes, potatoes, lamb, citrus, pear, and it is perfect for adding to stir-fries. Watercress is $2.50-$3 a bunch.

Leafy and nutritious English spinach is super delicious, teamed with ricotta to make soft, tender gnocchi. Sold by the bunch English spinach is only $2-$3 a bunch. Easy to make, this spinach anf ricotta gnocchi with sage and walnut butter is packed with flavour and super thrifty to make.

Spring peas are sweet and nutty and at their best. When was the last time you shelled a kilo of peas? Simply snap the ends off and open the pod by running your finger along the seam. Remove the peas and discard the pod, a kilo and a half of peas will yield 500g podded peas. Shelling peas is a great activity for kids. Fresh green peas are $10-$12 a kilo.

The refreshing menthol flavour and fragrance of fresh mint is perfect for use in spring cooking. Mint combines delightfully with lamb, potatoes, chillies, peas, limes or pineapple. Add a bunch to your shopping list as it is only $2-$2.50 a bunch. Try our delicious broad bean, mint, feta and prosciutto dish.

Nutritious and versatile broad beans are a spring favourite. Enjoy tasty broad beans while they are only $8-$10 a kilo. Shell as you would peas, then steam or boil until tender. Larger beans are often shelled a second time to reveal the glorious vibrant green and tender seed.

Globe artichokes are a stunning vegetable with a unique, sweet and subtle flavour. Victorian and locally grown globe artichokes are only available until mid-spring and can be picked up this week for $2-$2.50 each.

Glossy black-skinned, Bowen grown eggplants are a thrifty buy at $3.50-$8 a kilo, depending on if they are field or glasshouse grown. Eggplants bruise easily so, handle with care.

Choose firm, vibrant green snow peas and sugar snap peas. Snap off the top and remove strings from the sides before rapidly cooking or blanching. Quality is superb, and they are good value at $8-$12 a kilo.

FLOWERS

Flowers Spring blooms abound. Alstroemerias are long-lasting and come in stunning different shapes of pinks, apricots, lemons and white. I recommended the lavender, freesia, sweet peas, cherry blossom, stock, sweetpeas, snapdragons, poppies, tiger and oriental lilies, ranunculus and iris. The red waratahs and king proteas are also worth including on the list of options.




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 2021-09-13 14:43:00

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