Sydney Markets Fresh Fruit Vegetable & Flower Report
17 - 23 Aug 2020
Broccoli is one of the most nutritious vegetables, it has some iron plus potassium and a high content of vitamins, including vitamin C. This week is an ideal time to make the most broccoli will retail for $2-$4 a kilo.
Mild tasting zucchini and ultra-versatile and a thrifty buy again this week at $2-$5 a kilo, depending on size. Here are three delicious ways to use zucchini this week.
- Asparagus & zucchini quiche
- Cheesy zucchini and carrot nuggets
- Honey & sesame zucchini, mushroom & chicken skewer
Fennel is a good source of fibre; it also supplies potassium and folate, all for very-few kilojoules. Delicious served cooked or raw, fennel teams deliciously with cheese, tomato, orange, ham, lemon, seafood, garlic, chicken stock, pasta, Pernod, cream, olive oil or lamb. Fennel is selling for $2-$2.50 a bulb, depending on size.
At $3-$7 a kilo eggplant is a top buy this week. Eggplants bruise easily so handle with care. This Tomato, fennel & chicken one-pan dinner is a fabulous and feeds four. It’s a good dish to make a head and reheat.
For best eating, Brussels sprouts choose small, compact and even-sized sprouts. Trim sprouts and cut into halves or quarters and toss into a wok with diced bacon and Worcestershire sauce. Cook until just tender and vibrant green. Brussels sprouts are $6-$8 a kilo.
New-season Australian grown asparagus has arrived at the Sydney Markets. There is also still imported Mexican asparagus about, but as soon as local supplies increase the exports will drop off.
Enjoy the quality and flavour of market-fresh locally grown bok choy, choy sum and gai lum for $1.50-$2 a bunch. Toss in a hot wok and serve as a side vegetable or combine with meat for a quick, easy and healthy stir-fry.
Top-quality wombok also known as Chinese cabbage. Wombok has a crisp texture and mild flavour and is perfect for adding to stir-fries, wontons, noodle dishes, winter slaws and Asian style soups for only $2-$3 a head.
Crisp and versatile celery is a thrifty buy this week at $1.50-$3 a bunch. Store unwashed in an airtight container lined with paper towel in the refrigerator for maximum shelf life.
New season, tender, tasty broad bean season has started. Select crisp, pale green, velvety pods – the smaller the better. As a guide, 1kg of broad beans yields about 1 cup (250g) shelled beans. Broad beans are $8-$12 a kilo.
Add a boost of colour to your winter salads with radicchio, its vibrant pinkish- marron coloured leaves are slightly bitter and team deliciously with winter citrus, fennel, pears, parsley, apples and pomegranates. Radicchio lettuce are retailing at $2-$4 a head.
Super nutritious kale is packed full of nutrients with just one cup providing about 100% of your daily requirements of vitamins A, C & K. Use kale in similar ways to English spinach. Kale is selling for $1.50-$3 a bunch.
Sweet eating strawberries from Queensland’s Sunshine Coast are extra flavoursome and plentiful. Make the most of the great value with punnet retailing at $1.50-$3 depending on variety, punnet size and quality. For a super quick dessert, roast up this winter tray bake, teaming strawberries with apples, rhubarb, and Cara Cara navels for a tasty winter dessert.
Tangy citrus is in abundance. Juicy Navel oranges are $2-$5 a kilo, vibrant coloured tangelos are $2-$5 a kilo, ruby grapefruit $3-$5 a kilo, tasty easy-to-peel Kon Fruit - $5-$7 a kilo and mandarins make the perfect snack at $3-$6 a kilo.
Lastly, flavoursome blood oranges are loaded with raspberry coloured juice and rich in colour they are not to miss. Use the juice in salad dressing and marinades, the rind and juice in baked goods like our blood orange, almond and semolina cake, or add the colourful segments to a fennel salad. Depending on size blood oranges are retailing for $3-$6 a kilo, depending size.
Loaded with healthy boosting antioxidants fresh blueberries are $2-$5 a punnet. Make an easy blueberry fool, lightly crush blueberries and fold through natural yoghurt with a drizzle of honey or try our wholesome and delicious banana, blueberry & chia loaf.
Creamy Queensland bananas are an energy-boosting fruit that are a healthy choice for the whole family. Prices are ranging from $2 a kilo for small fruit to $4 a kilo for extra-large sizes.
Northern Territory Kensington Pride mangoes have started to appear in the markets. Arriving from Darwin, mangoes are sweet but will become sweeter as the season progresses. Make a quick mango salsa to serve with a curry by combining diced mango with chopped red chilli, lime juice and chopped coriander leaves. Mangoes are $4-$7 each, depending on size.
Brimming with beneficial antioxidants and vitamin C, sweet and flavour papaya is a delicious Australian-grown tropical fruit. Recognise papaya by its oval shape and pinkish-orange flesh. Whole papaya continues to ripen after harvesting. Leave on a bench for a few days at room temperature to fully ripen. Fruit is ready to eat when the fruit loses its greenish tinge and yields to gentle pressure around the stem end. Papayas are $3-$6 a kilo.
Golden fleshed pineapples from far north Queensland are a good buy at $3-$6 each, depending on variety and size. The super sweet and low acid topless pineapples are good value at $3-$7 each. Pineapple & Chilli Salsa with Crisp-Skin Salmon.
Flavoursome cherry tomatoes are bite size and perfect for adding to salads or roast a punnet, drizzled with olive oil, and a sprinkle of salt and sugar until soft, to serve with fish, chicken or pan-fried haloumi. Cherry tomatoes are $2.50-$3 a punnet.
Fresh Flowers play a unique role in our lives, both in celebration and sorrow. They are a gift for most occasions from a "thank you", "thinking of you", "sorry", “congratulations" to "I love you". This week the pick of the bunch includes familiar favourites, iris, ranunculus, sunflowers, cotton, violets, blossom, wattle, hellebore, freesia, pierus, sweet peas, stock, oriental lilies, anthuriums, alstroemeria and tulips.
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 2020-08-17 12:05:06Print Page