Sydney Markets Fresh Fruit Vegetable & Flower Report
2 - 8 July 2018
Capsicums are being harvested in Bundaberg, Bowen and South Australia and this overlap of capsicums means they are plentiful and bargain this week at $3-$5 a kilo depending on colour. It is the perfect time to add capsicums to stir-fries casseroles like this capsicum, tomato & chicken with chorizo, or serve up roasted capsicums stuffed with tomatoes & feta.
Salad tomatoes, are well supplied and the quality is excellent at $3-$5 a kilo. Remember that during Winter tomatoes take a little longer to ripen.
Mashed, boiled, baked, roasted or fried you can’t bet fresh Australian grown potatoes for versatility and value. Teamed with fresh herbs potatoes are a winner, try our pan-fried new potatoes with parsley, garlic and lemon. New potatoes sometimes sold as chats are $3-$4 for one-kilo bag. Brushed potatoes from Atherton are $2-$3 a kilo. The more you buy the more save.
Grab a handful of scrumptious chestnuts to roast. Perfect for adding to soups, hearty casseroles, sauces and puddings. Chestnuts are $6-$14 a kilo, depending on size and quality. Team with pumpkin to make a soul-warming soup.
Pumpkin is an inexpensive vegetable that is versatile and nutritious. Toss together, steam diced pumpkin, with baby spinach leaves with a sesame oil and mirin, soy and lemon dressing or whip up a pot of creamy pumpkin soup. Jap and grey-skinned Jarrahdale pumpkins are selling for $1.50-$2 a kilo whole, once cut expect to pay around 50¢ extra.
Fennel is a winter favourite, firm, crisp bulbs with a delicate aniseed flavour are delicious enjoyed raw or cooked.
Try fennel in soups like this fennel, leek & chickpea soup or team finely shredded fennel with radicchio, pear and blue cheese to create a vibrant, refreshing and tasty salad to share. Large bulbs of fennel are a bargain at $1.50-$2.50 each.
The best-known member of the cruciferous family of vegetables, broccoli is a rich source of antioxidants and a good source of fibre, folate, and potassium. Raw, it makes a nice complement to salads. Steamed is another good way to absorb broccoli's many nutrients. Broccoli is $3-$4 a kilo. Try these broccoli & cheese oven-baked fritters.
Select small, even-sized compact Brussels sprouts. Cut in half, quarters or slice Brussels sprouts, cook quickly and never over cook. Brussels sprouts are $3-$6 a kilo. The smaller sizes are the best buy. Brussels sprouts, bok choy & chicken stir-fry. Alternatively try the new Kalettes a cross between kale and Brussels sprouts for $3-$4 for a 500g bag.
Cauliflowers are bursting with goodness. Roast up a tray of spiced cauliflower to serve with a tahini yoghurt dressing or warm up with a creamy style Cauliflower, leek & bacon soup. Caulies are great value at $4-$5 a head.
Premium quality parsnips are in season and this week can be picked up for $5-$8 a kilo. Parsnips are delicious roasted and add a unique sweetness to soups and casseroles.
Avocados are in peak supply and that means great value and quality. Expect to pay $1.50 - $3 each for a Hass avocado. Look for bulk buys.
Winter is the peak time for citrus and vibrant ruby fleshed blood oranges from Queensland have started. Select blood oranges with a firm, orange-red coloured skin. Enjoy the raspberry coloured juice as a thirst quencher or use the juice in scrumptious desserts like this poached pears in citrus & honey syrup. Blood oranges are available for $4-$5 a kilo from your local greengrocer. Alternatively pick up a kilo of navel oranges for $2-$5 a kilo.
Pears are plentiful and good buying at $2-$4 a kilo. Thinly slice firm pears and add to a salad with rocket and parmesan cheese or poach pears for a quick dessert.
Plump and sweet eating strawberries from the Sunshine Coast are a seasonal favourite at $3-$5 a punnet.
Have you tried the red fleshed kiwifruit? This attractive and sweeter variety is in season now and selling for $7-$10 for a 500g punnet.
Bananas are great value at $1.50-$3 a kilo, depending on size and quality. Despite their creamy texture, a banana contains no fat. In fact, an average banana contains only 501kJ or 120 calories or weight for weight that’s about the same as cottage cheese.
Quince require cooking before eating. Once peeled, quince discolour quickly so plunge into lemony water to prevent discolouration. Then bake or poach until soft and the flesh has turned an attractive shade or pink. Snap up the last of Quinces are in season for around another four weeks so enjoy them while stocks last, expect to pay $4-$5 a kilo.
A beautiful-looking apple with flavour to match, the Pink Lady has a sweet yet tart taste and crisp texture. Pink Lady apples are plentiful this week and selling for $3-$7 a kilo, depending on size and quality.
The gift of flowers says so much. This week some of the best seasonal buys include stock, sweet peas, freesia, poppies, lavender, leucadendron, thrip, kale, flowering blossom, cymbidium orchids, blushing bride, billy buttons, hellebores daphne, rose lily, carnations, freesia, lisianthus, poppies, roses, tulips, sea holly, forget me knots, jonquils or purple iris.
For more information, recipes and stories visit Sydney Markets blog.
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.
Published On 2018-06-26 15:35:00Print Page