Sydney Markets Fresh Fruit Vegetable & Flower Report
24 - 30 Aug 2020


VegetablesThe natural goodness of cabbage shines in winter. Sautéed, steamed or tossed in a hot wok, this easy-to-prepare vegetable require minimum cooking. Expect to pay $3-$4 a head. Try this tasty serving suggestion cabbage & leeks with bacon & pine nuts.

Broccoli is an excellent source of vitamin A and C. To retain maximum flavour and nutrition, cook broccoli lightly. Broccoli ideal for adding to stir-fries, pasta dishes and salads. Broccoli is $2-$3 a kilo.

Toss a few bunches of Asian leafy greens into a steamer this week they are great value, quick to cook and nutritious. Mix it up with bok choy, pak choy, choy sum and gai lum all available for $1.50-$2.50 a bunch.

Fennel’s crisp texture and mild aniseed flavour is at its optimum quality and value April to late August. Prized by Mediterranean countries for its fresh flavour and versatility fennel is a bargain at $2-$2.50 a bulb. Served shaved, diced, sliced or cut into wedges. Fennel is delicious raw or cooked.

Crisp, snow peas for Gympie are super fresh and require minimal cooking. Steam, microwave or stir fry for a few minutes to retain a slight crunch. Enjoy them finely shredded in a salad or cook for a short time to ensure peas are served with a little crunch. Handpicked snow peas are $8-$10 a kilo.

Celery adds crunch, colour and flavour to stir-fries and salads. Consider serving this versatile vegetable as a side dish, toss chopped celery into a hot wok and stir-fry with chilli, garlic and ginger. Celery is $2.50-$3 a bunch, depending on the bunch size.

Queensland grown red capsicums are sweet, flavoursome and top value at $3-$6 a kilo. Add capsicum to pizza toppings, salads, stir-fries, char-grill or stuff tomato and feta then roast until tender. Serve as a side dish or for a light vegetarian meal serve with a leafy green salad.

Large crisp heads of Iceberg lettuce from Queensland are retailing at $2-$3 depending on the size and quality. Use the crunchy lettuce cups to serve a tasty San Choy Bow, cut into chunky wedges and toss with or toss together and delicious salad.

Premium quality large snow-white cauliflowers are a bargain at $3-$4 a head. Classic pairings like cauliflower and cheese are popular for a good reason. This tasty 3 cheese cauliflower bake is can be on the table from start to finish in 20 minutes.

Tender, silky English spinach is sold by the bunch for $2.50-$3. Spinach is rich in an antioxidant called lutein, which is essential for eye health. Use leaves and stems in this meat-free, spinach & ricotta gnocchi with sage & walnut butter is so easy and delicious. The soft pillows of spinach and ricotta with melt in your mouth.

Soft and fluffy or crisp and golden, everyone loves versatile potatoes, roasted, boiled or mashed. There are good supplies of South Australian grown potatoes, purchase in 5 kilo bags for $5-$7 a kilo, to save. Alternatively, try 1 kilo bags of small-sized, cocktail potatoes are $3-$4.


FruitWhy keep all the berry desserts until summer when you can enjoy them now. Strawberries and blueberries are plentiful and excellent value right now. Team berries with oranges to make fresh berries in maple & orange syrup. This tasty combination is ideal for serving with porridge, pancakes, waffles, French toast or with a slice or cake. It will keep for 3 days in the refrigerator. Loaded with healthy boosting antioxidants fresh blueberries are $2-$3 a punnet and strawberries are $1.50-$3 a punnet.

Smooth and creamy bananas are an Aussie favourite and available for $2-$4 a kilo. Banana smoothies are an excellent and easy breakfast option. Freeze peeled and chopped bananas, so they are ready to blend for an energy-boosting start to the day. This frozen banana, avocado & cacoa super smoothie is packed with goodness.

While available all year round, lemons peak season is late winter to early spring. Lemon juice holds the flavour; it’s the rind that contains the fragrance. This classic Greek lemon & chicken soup is one of our favourites, it’s satisfying and bursting with freshness. Juicy golden lemons are available at your local greengrocer for $4-$6 a kilo.

Vibrant orange coloured tangelos are a cross between a grapefruit and a mandarin; they are sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates an excellent juicy content. Tangelos are $4-$6 a kilo, depending on size.

Late season navel oranges are still juicy and sweet eating and only $3-$5 a kilo, depending on size. Alternatively, blood oranges, at $5-$7 a kilo, offer a rich-raspberry-red succulent flesh and sweet flavour. One medium blood orange yields about 1/3 cup juice. Start your day with freshly squeezed Aussie grown oranges.

Queensland grown grape and cherry tomatoes are flavoursome and good value this week at $2.50-$3 a punnet.

Apples make a convenient and healthy snack, but they also make some of the most delicious puddings. The best-known cooking apples are Golden Delicious and the Granny Smith apple, but we also recommend, you try the new Yello apple before the season wraps up. This apple & golden syrup pudding works well with cooking apples; the hidden treasure is the flavoursome self-saucing apple sauce. Yello apples are $6-$8 a kilo and Granny Smith are $4-$5 a kilo. Golden Delicious season is almost finished expect to pay around $4 a kilo.

Select papaya with golden-yellow coloured skin. A fragrant aroma is a good indication of flavour. If cut, select fruit with bright-coloured, undamaged flesh. For Asian salads choose unripe and very firm, green papaya. Papaya is choice buy at $3-$6 each.


FlowersYou are spoiled for choice this week as there is a superb selection of quality flowers available from your florist, look for daffodils, jonquils, anemone, violets, hellebores, freesia, sweet williams, sea holly, sunflowers, stock, sweet peas, poppies, ranunculus, protea, lavender, protea, kale, orchids, blushing bride, lilies, lisianthus, roses, tulips, forget me knots, blossom or purple iris.

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 2020-08-24 15:07:00

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