Sydney Markets Fresh Fruit Vegetable & Flower Report
26 OCT – 1 NOV 2020


FRUIT

FruitNature’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. Blueberries are $2-$4 a punnet. These blueberry and coconut muffins are a treat.

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

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-$18 a kilo, depending on size and variety.

Brimming with vitamins and calcium and a rich source of fibre and potassium, mangoes are an all-time favourite. Kensington Pride is the most well-known and loved mango variety and it’s available from September until March. It has sweet succulent flesh. Late spring welcomes the arrival of Calypso, and R2E2 mangoes. A mango will yield to gentle pressure around the stem when it’s ripe. Prices are ranging from $2-$5 each depending on size and variety.

Naturally sweet bananas are a storehouse of carbohydrate, vitamins and fibre. The ever-popular Cavendish variety is great all-rounder perfect for snacking, baking and delicious dessert. Bananas are a retailing at $2-$4 a kilo. Whip up a loaf of banana, honey and cinnamon bread for afternoon tea.

Add quality Truss tomatoes to your shopping list this week, as they are $4-$6 a kilo. For maximum flavour ripen tomatoes to a rich red colour by storing at room temperature. Serve them.

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 & egg burgers. Hass avocados are $2.50-$4 each depending on size.

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

The first of the season’s early cherries season has arrived in the markets this week.

VEGETABLES

VegetablesA fun way to let the kids in your neighborhood know that you are willing to participate in a trick or treat on the 31st October is to place a glowing jack o lantern at your front door or gate. Halloween pumpkins are increasingly becoming a seasonal favourite, and are now available from your greengrocer.

Vibrant green with a delicate crunch, asparagus is one of the best sources of natural folate. Asparagus is a bargain at $1.50-$2 a bunch. This bean, asparagus & tofu with pork is markets favourite.

Pick up a few cobs of sweetcorn this week; it is sweet eating and only 80c--$1 per cob. These 7 ingredient Sweetcorn fritters are delicious and ideal for serving for breakfast, brunch or pop them in a school lunch box.

Tender, juicy and full of flavour Lebanese cucumbers are a top buy at $2-$3 a kilo and telegraph cucumbers are $1.50-$2.50 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 & 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.

A rich source of many nutrients, kale is packed with vitamins C, E and K, plus folate and beta carotene. This crinkly-leafed green 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 is available from selected greengrocers for a few weeks. The purple garlic is easy to peel, has the taste of real garlic 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 Australian garlic is around $3 a bulb.

Liven up a pasta dish, stir-fry or rice dish with broccoli florets or cut heads in to 4 thick slices to serve steamed for barbecued, then drizzled with a salsa Verde or Romanesque sauce. Broccoli is retailing at $4-$5 a kilo.

Versatile zucchinis are a seasonally good but at $3-$6 a kilo. If you enjoy a meatless meal than these healthy veggie burgers make a tasty dinner or lunch.

FLOWERS

FlowersFresh peonies from Victorian growing are increasing in volume and colour choice. Waratah, king protea, 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, Retail Support Manager on tel 0438 725 453.


Published On 2020-10-26 17:27:00

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