23 - 29 SEPTEMBER 2024 Update Sydney Market that includes availability and price of seasonal fruits, vegetables and flowers. Also includes recipe suggestions.
FRUITS
Strawberries are sweet, juicy, and incredibly versatile. Add them to smoothies, desserts, and salads, or enjoy them on their own. Their natural sweetness enhances everything from breakfast to savoury dishes like goat cheese and balsamic. For a quick dessert, mash strawberries with a little icing sugar and fold through whipped cream. In peak supply, strawberries are $2-$5 a punnet.
Did you know that a handful of delicious blueberries offers a variety of health benefits to help you feel and look your best? Blueberries support gut health, brain function, strong bones, and boost immunity. This week, blueberries are $2.50-$5 a punnet, depending on the fruit size and punnet. Bake a batch of blueberry friands.
Bananas are a naturally sweet powerhouse of carbohydrates, vitamins, and fibre, offering a healthy and satisfying snack. Priced at just $3-$5 per kilo, they're perfect for smoothies, baking, or enjoying on the go.
The new Australian stonefruit season has started—look for peaches and nectarine at your local greengrocer. It's early days, so the fruit may be a bit smaller. As the weather warms up, we will see size increase and prices ease.
Quality rhubarb costs $4-$5 a bunch. To sweeten, microwave sliced rhubarb stems in a bit of sugar or honey. Serve hot over vanilla ice cream or with warm custard. Rhubarb pairs deliciously with other fruits, such as apples, strawberries, pears, oranges, peaches, and raspberries.
There is a trickle of Northern Territory mangoes around this week, with a bigger volume of fruit expected next week. Expect to pay around $7 a mango this week, depending on variety and size.
VEGETABLES
Tender, flavoursome, healthy, and affordable Aussie asparagus is now in season. It costs only $1.50-$3 a bunch from your local greengrocer; look for multi-buy specials. Asparagus comes in three sizes: baby, regular, and grande. Try this delicious and easy steamed asparagus with snow peas and broccoli, coated in a ginger and soy dressing recipe.
Flavoursome broad beans are a bargain at $7-$12 a kilo. Remove the bean from the pod, shell it a second time, and simmer it in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes, and artichokes. Try this delicious broad beans, potatoes, and feta with chicken dish.
Celery is fabulous in stir-fries, salads, coleslaw, potato dishes, and as a health snack. It adds a crunch and a unique flavour. Celery is a bargain at $3-$4 a bunch, depending on size.
Golden-coloured sweetcorn is a tasty and versatile vegetable. Serve a hot cob with butter, salt, and pepper, or remove kernels and add to Mexican-inspired salads, fritters, or fried rice. Sweetcorn is a choice buy at $1.50-$2 per cob.
Put crisp, healthy salads back on the menu. Depending on the choice, Cos and Iceberg lettuce and hydroponically grown fancy lettuce retail at $2-$3 each. Supplies come from Victoria, Queensland, and the Sydney basin.
Celebrate spring with crisp Lebanese cucumbers, perfect for salads and dips. Pair them with mint, dill, tomatoes, lemon, or feta for a refreshing bite. They're a seasonal must-have at just $5-$6 per kilo. Try the petite Quakes, $3-$3.50 a punnet, and whip up an easy apple, carrot, and cucumber salad with chicken skewers for a simple mid-week meal!
Mashed, boiled, baked, roasted, or fried, nothing beats the versatility and value of potatoes. New potatoes, also known as chats, are just $4-$5 for a one-kilo bag, while brushed potatoes range from $5-$12 for a five-kilo bag, depending on size. For a delicious twist, try pairing them with fresh herbs. Try our pan-fried new potatoes with parsley, garlic, and lemon for an easy and tasty side dish!
This week, Asian greens are top quality and value. For maximum flavour and freshness, buy them regularly and cook them only until just tender. Asian greens like bok choy, choy sum, and gai lan are $2-$3 a bunch.
Delicate-flavoured zucchinis are a versatile, no-fuss vegetable that requires minimal preparation. Zucchinis are a good value at $6-$7 a kilo. Try these
- Zucchini rounds - Thread onto skewers to complement chicken or meat or use as a delicious addition to stir-fries or frittatas.
- Grated zucchini - Add to burger or meatball mixtures, Bolognese sauce, frittata or fritters.
A serving of mushrooms is just 100g—around three button mushrooms or one flat mushroom. This serving provides over 20% of your daily B vitamins, making mushrooms an easy addition to your daily 2&5 fruit and vegetable servings. Their umami flavour elevates salads, stir-fries, and barbecued dishes. Try them on kebabs, as a sauce for steak, or sliced on pizza. Mushrooms are a healthy choice at $9-$14 a kilo.
Snow peas are ideal for keeping springtime meals light and easy. Choose bright peas that are firm and plump but not bulging. Snow peas are $12-$16. Try this sweet soy snow pea and pork stir-fry recipe; it's a quick mid-week meal.
FLOWERS
It’s the perfect time to enjoy fresh-cut flowers, with an incredible range of blooms offering superb value. Alstroemerias, known for their long-lasting beauty, come in stunning shades of pink, apricot, lemon, and white. In season now, you can also enjoy vibrant irises, ranunculus, stock, poppies, delphiniums, lily of the valley, tuberoses, sea holly, sweet peas, lilac, oriental lilies, gerberas, Geraldton wax, daffodils, and the striking kangaroo paw. Treat yourself or someone special to the beauty of these seasonal blooms!
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, Marketing Consultant on 0438725453
Published On 2024-09-23 16:18:40
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