Sydney Markets Fresh Fruit Vegetable & Flower Report
20 - 26 JUNE 2022


FRUIT

Fruit Apart from being delicious and versatile, apples are good for your health, and emerging research shows that eating apples is associated with healthier gut bacteria. Winter is the perfect time to make the most of Pink Lady, Fuji and Kanzi, Jazz and Red Delicious apples as a healthy snack, or cook up homemade pies, tarts, strudels, crumbles, and muffins with Golden Delicious or Granny Smith varieties. Apples retail at $5-$10 a kilo, depending on the variety.

Juicy, white-fleshed Packham pears are flavoursome and a thrifty buy at $2.50-$4 a kilo, depending on size.

For super value, you can't go passed thirst-quenching Imperial, Royal Honey Murcott, Empress and Daisy mandarins from the Riverland are $4-$6 a kilo.

Quality rhubarb is $5-$6 a bunch. Microwave sliced rhubarb stems in a little sugar or honey to sweeten. Serve hot over vanilla ice cream or with warm custard. Rhubarb teams deliciously with other fruit such as apples, strawberries, pears, oranges, mandarins, peaches and raspberries.

Everyone loves bananas; they are smooth, creamy and an excellent source of vitamin B6 and C. Did you know that one banana provides almost 30% of your daily vitamin C requirements? Bananas are a bargain at $2-$4 a kilo.

Add a few avocados to your shopping list this week. Hass avocados are $1-$3 each. They are super nutritious, and research shows adding avocado to a salad can increase your ability to absorb goodies from other colourful ingredients five-fold. (e.g.lycopene from red tomatoes and beta carotene from orange carrots). Leave firm, unripe Hass avocados to ripen at room temperature. They're ready to eat when they yield to gentle pressure at the stem end.

Sweet orange-red fleshed papaya is delicious to eat and available for $4-$6.50 a kilo. Start your day with a tasty Papaya Breakfast Bowl, perfect for boosting your vitamin C and A.

VEGETABLES

Vegetables Mexican asparagus at $3-$4 a bunch, ideal for a stir-fry or adding to a tasty noodle dish. Like this Miso veggie with noodles.

Radishes' crisp texture and the mild mustard flavour are ideal for creating a quick pickle to serve with tacos, burgers and salads. TO PICKLE RADISHES thinly slice a bunch, place in a bowl and add 2 tablespoons of caster sugar and s red wine vinegar and a pinch of salt; marinate for 10 minutes, and they are ready to use. Pick up a bunch for $3-$4, depending on the variety.

Watercress makes a refreshing change to lettuce; the leaves have a slightly peppery flavour and combine deliciously with flavours like tomatoes, smoked fish, potatoes, lamb, citrus, and pear, but have you tried using it in a stir-fry. Here is a quick idea! Team watercress with avocado, crispy bacon and a yoghurt dressing to make a tasty salad. Watercress is only $4-$5 a bunch and is a powerhouse of nutrients, including iron, beta carotene, B vitamins, C and E.

One of the most popular all-round onions, brown onions have an intense, sharp flavour when used raw but develop sweetness with cooking as the volatile oils are converted to sugar. Use brown onions for casseroles, soups, stocks, risotto and for making caramelised onions. Expect to pay $3-$5. Winter is the perfect time to make French Onion Soup.

Bean sprouts are delicious in stir dishes, Vietnamese-style salads and spicy laksas. They add texture, taste and flavour at $2-$2.50 for 400g packet and are super good value.

One of the healthiest greens, vibrant curly leaf kale is a good source of vitamin C and folate, vitamin E, vitamin K and beta carotene, which the body converts to vitamin A; kale also contains iron, calcium and potassium. Choose bunched with crisp deep green leaves. Refrigerate in a plastic bag in the crisper and use within 2 to 3 days of purchase. Kale is $4-$5 a bunch. Try our delicious recipe for Mashed potato with kale & green onions.

Don't let the humble mushroom fool you – hidden beneath its creamy white dome is a powerhouse of natural flavour and goodness, including vitamin D, B vitamins and antioxidants. Fill a paper bag with mushrooms to enjoy a tasty Mushroom, leek & parmesan risotto or warming Mushroom, leek and thyme soup. Mushrooms are $12-$65 a kilo, depending on type and size.

Serve healthy Brussels sprout with chorizo and crispy breadcrumbs for extra flavour. Brussels sprouts are $3-$5 for 500g or antioxidant-rich Purple Brussels sprouts are $6 -$7 for a 400g packet.

Turn the humble pumpkin into a star performer this week. Serve roasted pumpkin hot or add cold to a salad. Roasted pumpkin adds sweetness to a curry, risotto or pasta dish. Butternuts, Jarrahdale, and Jap pumpkin varieties retail at $2.75-$3.50 a kilo for a wedge or half. For more significant savings, buy pumpkins whole. Try this flavour-packed Massaman pumpkin, tofu & spinach curry.

The delicate aniseed flavour and crunchy texture of fennel complement fish, chicken, lamb, pears and citrus. For a quick entrée or salad, combine shredded fennel with shaved parmesan, crisp slices of pear and watercress. Fennel is a good buy at $2.30-$3 a bulb.

FLOWERS

Flowers Winter produces a glorious array of seasonal blooms with a good vase life, provided they are stored away from direct heat and the water is changed regularly. Now is the time to enjoy the Tulips, Roses, Lavender, Hyacinth, Oriental lilies, Jonquils, Daffodils, Freesia, Alstroemeria, Queens Anne lace, Delphinium, Poppies, imported Peonies, Dutch iris, Sweetpeas, Stock and Mini Gerbera. The potted Cymbidium orchards and Cyclamen are also a good buy.




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, tel 0438 725 453


Published On 2022-06-20 19:28:00

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