Sydney Markets Fresh Fruit Vegetable & Flower Report
25 - 31 OCTOBER 2021


FRUIT

Fruit New season low chill white and yellow-fleshed peaches and nectarines are now available at your local greengrocer. Depending on variety and size, peaches and nectarines are retailing for $6-$20 a kilo, depending on size and variety.

Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit a squeeze of fresh lime juice enhances ultra-healthy papaya’s nutritious flesh. Pick up sweet, red-fleshed papaya from your local greengrocer for $3-$6 a kilo, depending on variety and size.

Nature’s superfood, sweet nutrient-packed blueberries, are one of the healthiest snack foods. Low in kilojoules, blueberries are high in antioxidants and support brain health. These blueberry and coconut muffins are a treat. Blueberries are $2-$6 a punnet.

Serve strawberries on your favourite breakfast cereal with yoghurt, toss into a fruit salad, make a healthy smoothie, or use them for desserts. Punnets are selling for $1.50-$6 a punnet, depending on size, variety and growing area.

Creamy Hass avocados make vibrant smoothies packed with valuable antioxidants and tastes great! Quick and easy, serve these delicious burgers for breakfast, brunch or a meatless weeknight dinner. Avocado, tomato & feta smash and egg burgers. Hass avocados are $1-$3 each depending on size.

Golden fleshed pineapples are naturally refreshing, versatile and a good source of vitamin C. These sweet and sticky teriyaki, pineapple, capsicum and chicken skewers are a great midweek with a healthy salad. Pineapples are $2-$5 each, depending on variety and size.

Mangoes are an all-time favourite, brimming with vitamins, calcium fibre and potassium. A mango will yield to gentle pressure around the stem when it’s ripe. Choose from Kensington Prides Calypso and R2E2 mangoes. Prices range from $2.50-$6 each, depending on size and variety.

Naturally, sweet bananas are a storehouse of goodness. The ever-popular Cavendish variety is a great all-rounder perfect for snacking, baking and delicious dessert. Bananas are retailing at $2-$4 a kilo. Whip up a banana, honey and cinnamon bread for afternoon tea or to pack into lunch boxes.

VEGETABLES

Vegetables With Halloween trick or treat taking place this weekend, it's time to pop into your local greengrocer and grab a on the 31st of October is to decorate with a glowing jack o lantern pumpkin. These easy to carve pumpkins are becoming an annual tradition and craving out a ghoulish face on the golden flesh and lighting them up with a tea candle is a fun activity to share with the kids. Halloween pumpkins are $10-$20 each, depending on size.

Vibrant green with a delicate crunch, asparagus is one of the best sources of natural folate. Asparagus is a bargain at $1-$2 a bunch. This bean, asparagus and tofu with pork is the market favourite.

Popa few cobs of sweetcorn in your shopping cart this week; it is delicious chargrilled or barbecued. Sweetcorn is 70c-$1 per cob.

Tender and juicy Lebanese cucumbers are a top buy at $2.50-$4 a kilo, and telegraph cucumbers are $2.50-$3 each. This fresh and tasty Vietnamese style salad can be made up to the end of step 1, one day in advance and stored, covered in the fridge. Drizzle with dressing just before serving Vietnamese cabbage, carrot and chicken salad

Mushrooms are the healthy and versatile all-rounder. Serve up bruschetta topped with pan-fried mushrooms flavoured with fresh basil or diced ripe tomatoes. Button mushrooms are $8-$12 a kilo.

Crinkly-leafed green kale is A rich source of many nutrients, including vitamins C, E and K, plus folate and beta carotene it also provides iron and calcium. Strip leaves from the stems and chop, then toss in a hot pan with olive oil, crushed garlic, chopped red chilli and a scattering of currants. Heat until the kale wilts, then serve. Kale is $1.50-$3 a bunch.

Small bulbs of dewy-skinned fresh, new season garlic are available from selected greengrocers for a few weeks. The purple garlic is easy to peel, has a real garlic taste, and, best of all, is Australian grown. Roast whole bulbs and spread the creamy flesh over crisp golden vegetables or stud a piece of lamb with garlic slivers to allow the flavour to permeate the meat. Fresh new season Australian garlic is around $3 a bulb.

Liven up a pasta dish, stir-fry, or rice dish with broccolini for $2-$4 a bunch.

Versatile zucchinis are seasonally good value but at $4-$6 a kilo. If you enjoy a meatless meal, then these healthy veggie burgers make a tasty dinner or lunch.

Aromatic bulbs of fennel are delicious eating and fantastic value at $1.50-$2 a bulb. Fennel has virtually no fat and few kilojoules, making it an ideal ingredient for adding to a salad or roasting to serve with tomatoes. Fennel is $1.50-$2.50 a bulb.

Eggplant is a versatile Mediterranean vegetable that is easy to prepare. No need for salt; slice, brush with olive oil and grill until tender. Add cooked eggplant slices to pizza topping, sandwiches and antipasto or try this eggplant and roast capsicum salad. Eggplants are a thrifty buy at $3-$8 a kilo, depending on variety, origin, and growing conditions.

FLOWERS

Flowers Fresh peonies from Victorian growing are increasing in volume and colour choice. Waratah, king protea, larkspur, chincherinchee, poppy pods, hydrangeas are looking great. Also, in season delphinium, beehive ginger, smoke bush, artichoke flowers, oriental lilies, Canterbury bells, David Austin roses, kangaroo paw, billy button, flannel flower, alstroemeria, iris, pincushions, gerbera, and gladioli.




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 2021-10-25 13:08:26

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