Sydney Markets Fresh Fruit Vegetable & Flower Report
16 - 21 July 2019


FRUIT

FruitNothing beats freshly-squeezed orange juice for flavour. Juice oranges for breakfast use vibrant blood oranges ($4-$6 a kilo) the season is just starting or juicy navel oranges ($3-$4 a kilo). Whip up a fresh winter fruit salad with sliced navel oranges and kiwifruit, strawberries, fresh dates and mandarin segments. Warm 1/3 cup orange juice with 1-2 tbs honey and drizzle over the fruit salad to serve.

Creamy, delicious Cavendish bananas are packed with nutrients. Banana smoothies are refreshing and energy or serve up apple, banana & carrot muffins. Go banana’s this week for only $2-$3 a kilo.

Eating an apple is good for your health and great for your diet. Crunchy apples, now in season included Royal Gala, Kanzi, Jazz, Fuji, Pink Lady, Golden Delicious, Red Delicious and Granny Smith. Apples are retailing for $2-$8 a kilo, depending on variety, size and quality.

Tangelos have a tangy flavour and a fragrant aroma. Use their juice and flesh in recipes as an alternative to oranges in winter. Team tangelos with baby spinach leaves and walnuts in a salad. A great way to kick start the day, juice tangelos for breakfast! They’re bursting with beneficial vitamin C. Grab a kilo for $6-$7 a kilo or around $2.50 each.

Stew up a bunch of chopped rhubarb ($3-$4) with a kilo of Granny Smith apples ($2-$4 a kilo) with a little sugar and swirl through yoghurt or serve with custard or start your day with a healthy rhubarb & apple compote with chia bircher muesli.

Queensland strawberries are plentiful so expect to pay $2.50-$3.50 a punnet this week. Camerosa, Festival and Ruby gem varieties are loaded with flavour and a great source of vitamin C. Delicious for breakfast or dessert strawberries with ricotta french toast is easy to make.

Packed with vitamin C, mandarins are sweet and juicy and a choice buy at $3-$5 a kilo. There are plenty of varieties to try such as Afourer, Monarch, Ellendale, Hickson and Honey Murcott.

Kiwifruit is plentiful supply and prices are as low as $3-$4 a kilo. Kiwifruit adds glorious colour to winter fruit salads or scoop out the flesh with a spoon for the perfect snack. There 8-10 kilo.

Creamy Hass avocados are enticing and naturally good for you, and at $1.50-$2.50 each, are a bargain.

Packham pears are perfect for snacking on and making delicious winter desserts. Try our recipe for roasted pears with honey and walnut syrup. Add slices to a bread and butter pudding or poach in spices and red wine until tender. Packham and Buerru bosc pears are selling for $2-$4 a kilo, depending on size.

VEGETABLES

VegetablesBroccolini is a hybrid vegetable; it's a cross between broccoli and Chinese broccoli. Its stem is as tender as asparagus and is a great alternative with asparagus is out of season. This broccolini & chicken teriyaki noodles only takes 10 minutes to cook and is packed with goodness.

Fennel at $1-$1.50 a head is top value. Try pan-frying slices of baby fennel in oil and garlic until tender. Toss through cooked spaghetti with chopped fennel leaves and toasted pine nuts with grape tomatoes.

Victorian grown broccoli is bursting with natural goodness and this week is $3-$5 a kilo. Rapidly cook broccoli to retain its vibrant colour and flavour.

Kids enjoy the naturally sweet flavour of kumara. Add roasted kumara to pizza topping or a risotto. Choose firm, medium-sized kumara with undamaged skin. Store in a cool, dark, well-ventilated place. Kumara is $2-$3 a kilo.

Toss thinly sliced Brussels sprouts and carrots in a hot wok with a little oil and sliced bacon until just tender, toss through noodles and soy sauce and serve. Brussels sprouts are $6-$7 a kilo.

Firm, snow-white heads of tasty cauliflowers are a choice buy this week at $3-$3.50 a head.

Winter is the ideal time to savour the subtle sweet-onion flavour of plump flavoursome leeks. Use leeks as the bases for a tasty home-made vegetable soup such as leek and cauliflower, pumpkin, leek & cannellini bean soup or leek and celeriac. Leeks are $2.50-$3 each depending on size.

Versatile carrots are a crisper staple. Warm up with carrot chilli & ginger soup or creamy carrot & chickpea soup.

FLOWERS

FlowersWinter is a fantastic time of the year to enjoy quality flowers. The cooler weather means buds open slowly and the vase life is extended. Fill your favourite vase with quality blooms such as freesia, classic white snapdragons, kale, frilly tulips, lavender, lilies, stock, sweet peas, poppies, pink ice, cymbidium orchids, buddleia, protea, leucadendron, roses, forget me knots, jonquils or purple iris.



Published On 2019-07-15 17:25:00

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