Sydney Markets Fresh Fruit Vegetable & Flower Report
20 - 26 SEPTEMBER 2021


FRUIT

Fruit If you haven’t done so this season, now is the time to sink your teeth into a juicy, tropical tasting North Territory mango. Sweet eating Kensington Pride and R2E2cmangoes sell for around $3-$6 each, depending on the size and variety.

Flavoursome Queensland and now Western Australian strawberries are available at your local greengrocer. Pop a few punnets on your shopping cart this week for $1.50-$4, depending on size and grade.

Naturally sweet bananas are a storehouse of carbohydrates, vitamins and fibre. Bananas are retailing at $3-$5 a kilo, depending on size and variety. Apart from being a delicious snack, bananas team superbly with chocolate and caramel. By the way, you should definitely check out this irresistible Banana and Caramel Tart.

Pop a sweet and juicy pineapple in the trolley this week for only $3-$6 each, depending on size. Choose firm fruit which feels heavy for its size. Pulling a leaf from the top is not a good indication of ripeness or flavour. Pineapples do not ripen after harvesting; a perfumed aroma indicates a good flavour.

Start your day with antioxidant-rich blueberries. You’ll find plump, sweet blueberries for $2-$6 a punnet. These blueberry and coconut muffins are perfect for morning tea or to take on a picnic. Supplies from Queensland and Coffs Harbour are increasing as the weather warm up.

Bursting with vitamin C papaya is a delicious tropical fruit. Use in smoothies and fruit salads or drizzle with lemon or lime juice and yoghurt for breakfast. When ripe and ready to eat, the skin turns a golden yellow, and the fruit will yield to gentle pressure around the stem. Papayas are $3-$6 a kilo.

Blood oranges at $3-$7 a kilo are ideal with their rich raspberry-red succulent flesh and sweet flavour.
Quick ideas for blood oranges:

    • Use blood orange juice instead of lemon juice to add a refreshing touch to salad dressings.
    • Toss blood orange segments with rocket, shredded fennel and toasted pine nuts for an easy side salad.
    • Make a marinade for chicken and fish, using blood orange juice, olive oil and crushed garlic.

It’s been a bumper season for Hass avocados, and they are still super good value at $1.50-$2 each, depending on size.

VEGETABLES

Vegetables With its delicious aniseed flavour and crisp texture, shredded fennel adds vibrancy to spring salads. It has virtually no fat and few kilojoules and refreshing raw or cooked. Fennel is reasonably priced at $1-$1.50 a bulb.

Crisp young and tender baby bok choy is a top buy at $1-$1.50 a bunch, select bunches with crisp pale-cream stems and fresh-looking green leaves. For an easy family, dinner steam bok choy or toss into a hot wok and cook until just tender. Look for multi-buy specials at your local greengrocer.

Fresh, luscious Victorian asparagus is top value and premium quality right now. Thick or thin spears are equally as tender, but it makes sense to buy the same thickness as they take the same time to cook. When microwaving asparagus, add a dab of butter to the water to add extra flavour. Asparagus is available for $1.50-$4 a bunch, depending on the thickness and size of the bunch. This bean, asparagus and tofu with pork is a fast and fresh mid-week meal.

Broccolini is a thrifty buy this week at $2.50-$3 a bunch, alternatively, broccoli is $3-$4 a kilo. Add to pasta dishes, stir-fries or serve as a side veggie. Both Broccoli and Broccolini are good for your immune system and support heart and circulation health.

Versatile and mild-tasting English spinach is delightful eaten cooked or raw and this week is a bargain at $2-$2.50 a bunch. Toss washed leaves through cooked spaghetti with ricotta cheese and grill pancetta.

Tasty green beans are a choice buy this week at $6-$15 a kilo, depending on quality. Machine harvested beans are the thriftiest option but need to be used within a few days or purchasing, while hand-picked beans are more expensive they generally last longer, when stored in the refrigerator.

Revitalise your system with a glass of refreshing, nutritious carrot juice. Add a little ginger for extra zing. Versatile carrots are a thrifty buy at $1.50-$2.50 a kilo; the prepared 1-kilo bags are a thrifty and convenient buy. This carrot, cabbage and bbq chicken salad is a quick and easy picnic dish.

Be sure to snap up zucchinis at $4-$7 a kilo. For something different, slice and marinate in soy sauce and grill at your next barbecue. Zucchinis can also be added to a stir fry, grated and baked in a cake or added to a frittata.

In season for a short time, delicious broad beans are a source of protein and iron, making them especially valuable for those who choose a vegetarian diet. Broad beans have a delicious nutty flavour and are a tasty addition to salad, lentil or rice dishes. Broad beans are $5-$9 a kilo, depending on the quality and size.

Snap up globe artichokes in early spring. Once cooked, their tender, delicious hearts are superb; simply drizzled with extra virgin olive oil and served with prosciutto, tomato and bocconcini cheese. Select fresh deep green or purple artichokes with firm heads and tightly closed leaves. Artichokes should feel heavy for their size and are retailing $1.50-$2.50 stem.

Small, new potatoes (also known as cocktail potatoes) have a shiny cream skin colour and moist white flesh. Boiled potatoes with aromatic fresh mint or tossed in herb butter. Expect to pay $3-$4 a kilo. The larger, more mature new potatoes known as chats are $2-$3 a kilo. Enjoy a spring potato, gremolata and pine nut salad.

Barbecue season is here, so it’s time to get outside and enjoy the sunshine. No barbecue is complete without the aromatic onions caramelising on the barbecue, so add a kilo or two of brown onions to your shopping list this week. Onions are $2-$3 a kilo.

FLOWERS

Flowers Spring is a fantastic time for flowers with both quality and range. This week I recommend the flannel flowers, flowering artichokes, red waratahs, poppies, freesia, lisianthus, gerbera, king protea, lilac, stock, oriental, tiger lilies, ranunculus 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, tel 0438 725 453


Published On 2021-09-20 14:33:00

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