Sydney Markets Fresh Fruit Vegetable & Flower Report
15 - 21 October 2018


FRUIT

Sweet and juicy mangoes bring a lush tropical taste to your spring diet. Choose firm mangoes with a fresh sweet tropical fragrance. Fruit should be golden rather than green. Ripen mangoes at room temperature until the fruit yields to gentle pressure around the stem. Fine weather in Darwin is contributing to a premium harvest. Mangoes are a bargain at $1-$4 each, depending on variety and size.

Make the most of plump, antioxidant rich blueberries while they are in season. Make blueberry hotcakes, add blueberries to a papaya breakfast bowl or serve with your favourite muesli or breakfast cereal. Blueberries are $2-$4 a punnet.

There are good supplies of refreshing, sweet eating watermelon available again this week. Expect to pay $1.50-$2 a kilo for a whole melon and $2-$2.50 a kilo for a wedge.

More than just a healthy snack food, crunchy apples add a delightful texture and sweetness to a salad or coleslaw. Select from Pink Lady, Fuji, Royal Gala, Braeburn and Granny Smith apples. Depending on variety and size apples are $3-$7 a kilo.

Pineapples are picked ripe and ready to eat. Skin colour or ‘pulling a leaf’ does not indicate ripeness or flavour. A good-eating pineapple will have a tropical sweet aroma. It’s best eaten within 2―3 days of purchase. Pineapples are retailing at your local greengrocer for $2-$3 each, depending on sizer and variety.

Ruby red rhubarb is a thrifty buy at $3-$4 a bunch. Microwave, sliced rhubarb stems in a little sugar or honey to sweeten. Serve hot or cold with vanilla ice-cream or custard. This Rhubarb & Hazelnut Cake is crowd pleaser.

Sweet strawberries are in abundance. Slice and serve strawberries on your favourite breakfast cereal with yoghurt, toss into fruit salad, make a healthy smoothie or use them for desserts. Strawberries are $2-$4 a punnet.

Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit. Whole papaya continues to ripen after harvesting. Leave on a bench for a few days at room temperature to fully ripen. It’s ready to eat when the fruit loses its greenish tinge and yields to gentle pressure around the stem (a bit like an avocado). Once cut, cover with plastic wrap and store in the fridge.

Avocado is ideal for breakfast served with vegemite or tomato on toast. At $1-$4 each avocado are a luxury you can afford.

VEGETABLES

Versatile eggplant is a good value. Field grown eggplants are $2-$4 a kilo and premium, glasshouse grown eggplants $3-$5 a kilo. Add eggplant to a curry like this Eggplant, Zucchini, Lime & Chicken Curry. Eggplants are like a sponge absorbing all the flavours and imparting a soft creamy texture.

Spring is peak season for Australian-grown asparagus. Easy to prepare, fresh asparagus is no fuss; nutritious vegetable is a bargain at $1.50-$2.50 a bunch. Look for multi buy specials at your local greengrocer.

Asian leafy greens are super good value at $1-$2 a bunch. However recent weather conditions have reduced a bunches shelf life so use 1-2 days after purchasing for maximum quality.

Celery adds crunch and flavour to a great range of salads and stir-fries, and its juicy flesh teams well with creamy dips. Choose crisp pale green celery with fresh looking leaves this week celery is a thrifty buy at $2-$3 a bunch, depending on size.

Like other orange coloured vegetables, kumara (orange sweet potato) is rich in a range of carotenoids, including beta carotene, which the body converts to vitamin A. Delicious roasted slices or whole or served mashed this veggie adds colour and nutrition to the plate for only $2-$3 a kilo. Try this Roasted Kumara with Eggs & Avocado Salsa.

Crunchy and mild-flavoured Iceberg lettuce is a bargain at $2-$3 a kilo. For a change from everyday sandwiches in the school lunch box, these delicious rice paper wraps filled egg, carrot and avocado they are sure to please a hungry tummy.

A cross between broccoli and choy Sum (Chinese broccoli), broccolini this vibrant green veggie is packed with 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 a crushed garlic and olive oil paste then char-grill or barbecue until lightly charred and serve. Broccolini is $2-$3 a bunch.

With its delicious aniseed flavour and crisp texture, fennel adds vibrancy to spring salads. It has virtually no fat and few kilojoules, and refreshing raw or cooked. Fennel is a choice buy at $1-$2 a bulb.

With high water content, crunchy Lebanese cucumbers are cool on the kilojoule count with only 40kJ per 100g! Choose firm, dark green Lebanese cucumbers. Refrigerate in a bag in the crisper section. Simply wash in cold water, pat dry then slice or chop as required. Ribbons cucumbers add freshness to this Crunchy Greens & Smoked Salmon Salad. Lebanese Cucumbers are $3-$4 a kilo.

FLOWERS

Peonies and hydrangea are starting to bloom. Also, in season are lily of the valley, veronica, lilac, bee hive, sea holly, ranunculus and anemone, rose lily, freesia, sun flowers, boronia, billy button, paper daisy, kangaroo paw and olive branches. Waratah, king protea, guelder rose (snow ball), pink veronica, chincherinchee, delphinium and hellebores in pinkish green tones.

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 2018-10-16 15:35:00

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