Sydney Markets Fresh Fruit Vegetable & Flower Report
14 - 20 October 2019


FRUIT

FruitTantalising Northern Territory mangoes are plentiful and the quality superb. Select from Kensington Pride and the R2E2 varieties. Mangoes are $2.50-$4 each, depending on size and variety. Look for super specials of $25-$30 for a tray of mangoes at your local greengrocer. This week serve up this super tasty mango & corn salsa with sticky pork tortillas.

Enjoy superb tasting and extra juicy navel and blood oranges. Navels and blood oranges are retailing at $3-$5 a kilo in a healthy spring salad like this blood orange, fennel and chicken salad.

Super sweet and succulent rockmelons are a great thirst-quencher. It’s important to wash the melon rind before cutting into wedges and serving. Serve chilled rockmelon wedges at any time of day. Rockmelons are $3-$5 each, depending on size.

Its fabulous time to enjoy berries. Luscious and flavourful Western Australian strawberries are now in season and a bargain at $2-$4 a punnet. Super nutritious and brimming with beneficial antioxidants, sweet, plump blueberries are a top buy at $2-$3 a punnet.

Vibrant crimson fleshed seedless watermelons are super sweet and crunchy. This fresh watermelon cake makes a fun and super healthy alternative to a traditional birthday cake. Big, juicy, whole watermelons are $1.50-$2.50a kilo or $2-$2.50 a kilo for a wedge.

Bananas make the ideal quick snack, as the carbohydrates found in bananas has a low glycaemic index which means it is absorbed slowly and is extremely filling giving you sustained energy. Depending on size bananas are $3-$4 a kilo. Send the kids back to school with an easy to made homemade apple, banana & carrot muffin.

Tropical tasting papaya from the Mossman area of far north Queensland is $3-$6 a kilo. A fragrant aroma is a good indication of flavour. If cut, select fruit with bright-coloured, undamaged flesh.

Versatile late-season lemons are a kitchen essential. Lemon juice and zest add flavour to marinades, cakes, steamed puddings or use lemons and garlic when roasting chicken to boost the flavour. Select lemons that feel heavy for their size, this indicates good juice content. Lemons are $3-$6 a kilo.

Golden fleshed, juicy and sweet Queensland pineapples are a good buy at $3-$5 each, depending on size. These aromatic Sri Lankan chilli pineapple with chicken skewers are ideal for a mid-week family meal.

VEGETABLES

VegetablesSuper healthy and ultra-versatile broccoli is retailing for $3-$4 a kilo at your local greengrocer. Broccoli & sweetcorn buttermilk hotcakes are a great way to ‘hide’ green veggies, these delicious hotcakes can be served hot for breakfast or brunch or chilled in the school lunch box. Freeze any leftover hotcakes between sheets of baking paper in an airtight plastic container.

Flavoursome spring broad beans are good value at $6-$8 a kilo. Remove bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with lamb, mushrooms, and artichokes or add them to a salad or risotto. Try this broad bean, spinach & lamb salad.

Asparagus adds colour and crunch to everyday stir-fries, teaming deliciously with beef, chicken and pork as well as other spring veggies. Pick up a bunch of fresh Australian grown asparagus this week for $1-$2 a bunch and look out for multi-buy specials at your local greengrocer to save even more.

Zucchinis are a good buy this week and $3-$5a kilo. Mild in flavour and extremely versatile, zucchini is colourful, low carb, gluten-free and contains fibre. Create from fresh zucchini pasta-like noodles by thinly slicing zucchini or use a spiralizer and enjoy this fast cooking broccolini, zucchini noodle & pork stir-fry.

Versatile and mild-tasting English spinach is delightful to eat cooked or raw and this week is a bargain at $1-$2 a bunch. Blend English spinach with cashews, tahini, lemon juice and garlic to create a delicious healthy dip.

Start your day with smacked avocado on toast, topped with sliced tomato. Hass avocados are available for $2-$3 each and provide a wonderful range of nutrients.

Queensland tomato growers are harvesting a bumper quality crop of cherry tomatoes, expect to pay $1.50-$2.50 a punnet at your local greengrocer. It’s the perfect time to roasted cherry tomatoes with parmesan crumbs.

Brilliant, green in colour and mild in flavour bok choy has established itself as one of our favourite vegetables. Premium quality bok choy is $1.30-$1.50 a bunch. This bok choy, bean sprout & pork stir-fry is a fabulous mid-week meal.

Mushrooms are the healthy and versatile all-rounder. Serve up oven-roasted tomatoes with mushrooms & scrambled. Button mushrooms are $10-$12 a kilo.

Fennel is in peak supply; the quality is top-notch and it’s a bargain at $1-$1.50 a bulb.

Kale is the trendiest veg in the leafy green section. At $1-$3 a bunch this vegetable packs great value nutritionally and value for money. Kale can be used in similar ways to spinach. Add kale to heathy veggie or Buddha Bowls like this Green Veggie, Avocado & Egg Bowls.

FLOWERS

FlowersSpringtime flowers are plentiful and stunning. In season this week lilac has just started, Guilder rose (snowball). Queen Anne’s lace, flannel flowers, anemones, snapdragons, ranunculus, alstroemeria, Oriental and rose lilies, red and white waratahs, king protea, boronia, chincherinchee iris, stock, kangaroo paw, paper daisy delphiniums, hyacinth, gerbera, Geraldton wax and magnificent tree peonies.

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 2019-10-14 17:25:00

Print Page