Sydney Markets Fresh Fruit Vegetable & Flower Report
14 - 20 SEP 2020


FRUIT

FruitBrimming with healthy goodness, tropical-tasting papaya from the Mossman area of Far North Queensland is a bargain this week at $3-$6 a kilo. A fragrant aroma is a good indication of good flavour. If cut, select fruit with bright-coloured, undamaged flesh. Start your morning with this papaya, mango & pineapple with lime yoghurt.

Make the most of the super-healthy blood oranges, as the season will finish up in about three weeks. Blood oranges are $3-$6 a kilo, depending on size. I also recommended the flavoursome navel oranges at $2-$6 a kilo.

Darwin’s succulent, sweet Kensington Pride mangoes are bursting with tropical flavour. Mangoes are ultra-versatile, perfect in savoury or sweet dishes, but we think that this recipe for mangoes with peanut praline and caramel ice-cream will have everyone wanting more. Mangoes are $3-$6 each, depending on size.

Their attractive purplish-blue colour and sweet flavour teamed with their high antioxidant qualities make blueberries a popular and healthy choice. Make the most o the quality and value as blueberries are only $3-$5 a punnet.

Australians love their strawberries and right now is the peak time to enjoying luscious sweet eating strawberries at great prices, pick up strawberries for $1-$3 for a 250g punnet or extra larges strawberries are $3-$5 for a 500g plate.

Local cherry tomatoes are in good supply and priced around $2.50-$3 a punnet. Add them to a salad or try this flavoursome way to serve your tomatoes warm, roasted cherry tomatoes with parmesan crumbs.

Juicy, golden-fleshed, pineapples are a spring favourite adored for their tangy-sweet flavour. Best tasting pineapples have a sweet-tropical aroma and feel heavy for its size. Pineapples are ranging in price from $2.50-$6 depending on size and variety.

Bananas are particularly good eating and great value at $2-$4 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.

VEGETABLES

VegetablesFresh, luscious Victorian asparagus is top value and premium quality right now. Thick or thin spears are equally as tender, but it makes sense to buy the same thickness as they will take the same time to cook. Asparagus is available for $1.50-$3 a bunch, depending on thickness and size of the bunch. Stay in and start your day with this café style asparagus & parmesan scrambled eggs.

Kale is a nutritional powerhouse. A rich source of vitamins A, C and K, it also contains folic acid, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes. Kale ideal to use in the similar ways to English spinach or silverbeet, which means is fabulous in salads, soups, frittata, smoothies, pastas or as a delicious sautéed green veg to serve on the side. At $1-$3 a bunch kale is good value all round.

Asian greens are top quality and value this week. For maximum flavour and freshness buy Asian greens regularly and cook them only until just tender. Asian greens are $1.50-$2.50 a bunch.

Nutty flavoured broad beans are available for $8-$12 a kilo. Remove bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes and artichokes. Try our delicious broad bean, spinach & lamb salad.

Take a fresh look at salad greens. Fancy hydroponically grown lettuce such as oak leaf, mignonette, coral and butter lettuce are in good supply and great value at $1.50-$2 a head. Healthy salad greens can be mixed and matched to create exciting flavour combinations.

Vibrant coloured beetroot is delectable. Purchase by the bunch for $1.50-$2.50 or larger bulbs are sold by the kilo for $2-$3. Steamed whole bulbs until tender are delicious marinate in balsamic vinegar and fresh herbs. Cut raw beetroot into fine julienne strips and sprinkle over a salad just before serving. or for something a bit more fancy this beetroot-cured salmon with dill sauce is a show stopper.

Crisp textured with a mild aniseed flavour fresh fennel is a Mediterranean vegetable that teams superbly with citrus, tomatoes, potatoes, seafood, lamb and chicken. Delicious served raw or cooked, fennel offers shopper good value at $1.50-$2 a bulb. Try our recipe for grape tomato, prawn, chilli & fennel linguine.

Bright and brimming with flavour green beans are delicious in stir-fries or spring salads. Machine harvested green beans are $3-$5 a kilo, while the hand-picked beans are $7-$10 a kilo. Add green beans to a stir-fry with asparagus tofu and pork.

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 $1.50-$3 each. For a simply and tasty recipe to enjoy, Globe artichokes click here.

Nutritious and flavoursome broccoli is available this week for $2-$4 a kilo. Broccoli will deteriorate quickly if it is not stored correctly. Store broccoli in a vented plastic bag in refrigerator and use within 5 days.

Tender eating English spinach is a versatile, mild-tasty leafy green that is delicious enjoyed raw or cooked. Pop a bunch on the shopping list as its only $1-$3 a bunch. Whip up these easy spinach & cheese bread-cup quiches

FLOWERS

FlowersThis week the pick of the bunch includes ranunculus, freesia, lily of the valley, crab claws, sweet peas, stock, pierus, daffodils, tulips, roses, anemones, daffodil, tiger lilies, berzelia, baby’s breath, Geraldton wax queen Anne’s lace, poppies, yellow and purple iris, gladioli, hellebores, oriental lilies, cherry blossom, poppies, alstroemeria and loads of interesting foliage.

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 or 9871 2520.


Published On 2020-09-14 15:00:00

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