14 - 20 OCTOBER 2024 Update Sydney Market that includes availability and price of seasonal fruits, vegetables and flowers. Also includes recipe suggestions.
FRUITS
Mangoes are abundant, and there's no better time to get creative with these delicious tropical fruits. Pick up some juicy Kensington Pride, Calypso, or R2E2 mangoes for just $3-$6, depending on the size. At this week’s prices, pick up a tray for $15-$35, depending on size and variety. For a tasty treat, why not try making mango muffins? They're easy to whip up and the perfect snack for the family.
Packed with antioxidants and brain-boosting goodness, blueberries are a natural superfood low in kilojoules but high in nutrients. They're great for health-conscious snackers in salads, smoothies, or sprinkled over your morning cereal. If you crave something indulgent but wholesome, try making blueberry and coconut muffins for a guilt-free treat. Best of all, blueberries are available for just $3 to $5 a punnet, making it easy to eat well without breaking the bank!
Sweet and tangy raspberries are a health powerhouse packed with vitamins, minerals, and antioxidants. Enjoy them fresh on their own, or elevate your breakfast by adding them to muesli or yogurt. For a tasty treat, try making a delicious smoothie for a refreshing snack or dessert—perfect for satisfying your sweet tooth while staying healthy! Raspberries are priced between $3.50-$5 a punnet.
Bananas are perfect for pre and post-sport snacks, providing a sustained energy boost along with vitamins B6 and C. They're great value at just $3-$5 a kilo! Instead of muffins, try slicing bananas over your morning oatmeal or yogurt for added sweetness and nutrition. For a quick energy boost, you can freeze them for a refreshing smoothie base or blend them into a creamy banana smoothie.
VEGETABLES
Add a little gourmet flair to your meals with fresh asparagus, perfect for stir-frying, steaming, or even throwing on the barbie! Choose from green or white bunches, each with its own tasty twist. With prices starting at $1.50 -$2.50 for green and $5-$6 for white asparagus, this veg is a top choice.
Crunchy and mild-flavoured Cos lettuce is an excellent source of fibre and a bargain at just $1.50-$3 each. Why not whip up a classic Caesar salad this week? You can also use Cos lettuce as a refreshing base for a healthy lunch wrap—fill the leaves with your favourite proteins, veggies, and sauces for a light, nutritious meal.
Fresh green beans are a little cheaper this week but still packed with crunch! Grab machine-harvested beans for $3-$4 a kilo, or go for the tender handpicked ones at $12-$16. Keep an eye out at your local greengrocer for 500g bags, perfect for quick, easy meals at great prices!
Halloween pumpkins are becoming a must-have seasonal favourite, and you can now find them at your local greengrocer. Carving pumpkins is a fun activity and a great way to signal to local kids that you're ready for some trick-or-treat fun. This Halloween, light up your doorstep with a glowing jack-o'-lantern, adding a playful and spooky vibe to your home for the festivities!
Tender Lebanese cucumbers are a fantastic buy at $2-$4 per kilo, while telegraph cucumbers are $2-$3 each. For a fresh meal idea, whip up a Vietnamese-style cabbage, carrot, and chicken salad. You can prep it a day in advance—store it in the fridge and add the dressing right before serving for a deliciously crunchy dish!
Fresh spring beetroot is a delicious addition to any dish! Slice it into fine julienne strips and sprinkle it over a salad just before serving for a burst of vibrant colour, sweet flavour, and crunchy texture. At $2-$3 a kilo for large bulbs and $3-$4 a bunch, it's excellent value.
Crispy, crunchy Victorian-grown celery is another top spring pick, priced at $2-$4 a bunch. Enjoy it raw or cooked, and try pairing finely diced celery with chicken, rocket, and lemon mayonnaise for a light, refreshing sandwich filling.
Zucchini is a versatile and budget-friendly veggie currently in plentiful supply at your local greengrocer! Its mild flavour makes it perfect for various dishes, including spaghetti Bolognese, frittatas, meatloaf, pasta, muffins, and cakes. Enjoy it in a delicious char-grilled zucchini, rocket, and prosciutto salad. With prices ranging from $2.50-$5 a kilo, it’s an affordable option to boost your meals with extra nutrients.
Crisp, tender and sweet snow peas are a tasty treat at $12-$15 a kilo, with the smaller pods being the most tender. They’re versatile and easy to enjoy—toss them in salads for a fresh crunch or snack on them raw with hummus. Briefly blanch them to throw into pasta dishes or grain bowls for a delicious boost!
Add capsicums to pizza toppings, salads, stir-fries, char-grill, or stuff with a meat and vegetable filling and bake until tender. Depending on colour, capsicums cost $3-$7 a kilo.
Enjoy tasty broad beans while they are only $3-$5 a kilo. They won’t get any cheaper than this. Simply 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.
You can’t beat globe artichokes for super spring value. They have a unique nutty flavour. Trim leaves by 1/3 just before cooking. Rub cut surfaces with lemon juice. Cut in half or cook whole in boiling water until tender. Remove the choke. Marinate or serve warm. At $1.50-$2.50 a head, they are a great buy.
FLOWERS
It’s time to enjoy early hydrangeas, Australian peonies, Geraldton wax, 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. Visit your local florist or greengrocer for a fresh bunch.
Prices in this report are valid for the week of the report and may vary based on variety, size, quality, and trading area. For more information, contact Sue Dodd, Marketing Consultant, at tel 0438 725 453
Published On 2024-10-09 09:42:00
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