Sydney Markets Fresh Fruit Vegetable & Flower Report
27 April to 3 May 2020


Market Report Podcast on 2GB

Tune in to discover what's in season at your local greengrocer as Sue Dodd shares tips, hints and cooking ideas for this week’s fresh fruit and veggie best buys with Michael McLaren on 2GB's Wake Up Australia program.

FRUIT

FruitFull your fruit bowl with golden coloured lemons. This super versatile fruit is a kitchen staple, ideal for using in savoury dishes, marinates, dressings, sweet tangy desserts or baked goods. An average sized lemon will yield approximately 1/4 cup of juice and 1 tablespoon grated zest. Lemons are $2-$4 a kilo.

Start your day in a healthy way and add diced fruit to your favourite breakfast cereal. Try adding Australian grown green kiwifruit this week at $3-$6 a kilo or New Zealand grown gold kiwifruit at $12-$14 a kilo. Both varieties are easy to prepare and rich in vitamins.

There are good supplies of bananas around this week at very reasonable prices. Expect to pay $2-$3 a kilo. In spite of their creamy texture bananas contain no fat at all, making them an ideal snack, add to your Bircher muesli topping and smoothies.

You know the old saying – An apple a day keeps the doctor away. So with so many varieties to choose from its time to enjoy a healthy apple. Select from Fuji, Granny Smith, Golden Delicious, Kanzi, Jazz, Royal Gala and Pink Lady are firm and crunchy. Depending on variety and size you will pay $4-$8 a kilo. Also keep an eye out for newish Bravo apple, it has a deep burgundy skin colour and a vibrant, sweet, juicy white flesh and it does not brown quickly, so it’s ideal for a school lunch box.

Imperial mandarins are a versatile, tangy fruit with a distinct flavour that can be used in the same way as oranges. Just pierce the skin and they are peeled in seconds. Their perfect size makes them ideal for school lunch boxes. Pick up a kilo of mandarins for $5-$8.

Attractive ruby-coloured and antioxidant rich pomegranates contain jewel-like seeds bursting with juice and flavour. Sprinkle the seeds over a range of dishes; use the juice for salad dressings or marinades. Pomegranate complements lamb, duck and chicken dishes. Liven up couscous, eggplant and hummus with a spoonful of pomegranate seeds. Pomegranates are $3-$4 each.

Exotic looking quinces are sweet, aromatic and selling for $3-5 a kilo. While a quince is a member of the apple and pear family, this fruit needs to be cooked to be enjoyed. Try our easy baked quince recipe.

If you’re self-isolating you most likely have more time to enjoy a healthy breakfast. Autumn is also the perfect time to whip up tropical breakfast with custard apple, simply, fold custard apple flesh through natural yoghurt and layer with toasted muesli and passionfruit pulp. Passionfruit are $1-$1.50 each and custard apples are $6-$14 a kilo, depending on variety and size.

Salad tomatoes from Bundaberg are retailing from your local greengrocer for $3-$5 a kilo. Ripen at room temperature until a vibrant red and slightly soft to touch. Glasshouse grown Truss tomatoes are retailing at $4-$7 a kilo.

Fragrant sweet and juicy rockmelons are a thrifty purchase this week at $3-$4 each, depending on size.

VEGETABLES

VegetablesFirm, papery skinned brown onions are full of flavour. Perfect for a bowl of nourishing French onion soup or add them to a roast or casserole. Brown onions are $2-$3 a kilo, depending on size. Onions are on out top 7 immune boosting autumn veggies.

Orange fleshed sweet potato also known as kumara is a thrifty buy this week at $2-$4 a kilo, depending on size. Add kumara to curries, casseroles, enjoy it mashed and roasted.

Nutritious Brussels sprouts are $5-$8 a kilo. Toss thinly sliced Brussels sprouts in a hot wok with a little oil and sliced bacon until just tender, toss through noodles and soy sauce and serve.

Celery is economical, healthy and discreetly delicious. Raw celery is crisp, tasty and low in kilojoules. Serve celery sticks with peanut butter, whip up a creamy celery soup or add flavour and fibre to hearty winter soups with celery. Celery is $3-$4 a bunch.

Fennels delicate aniseed taste, is delight eaten raw or cooked. At $1.50-$2.50 a bulb fennel is a bargain. Fennel teams superbly with seafood and lamb shanks. Pork sausages team deliciously with fennel in the spaghetti dish.

Broccoli is bursting with natural goodness. Fresh broccoli should be rapidly cooked to retain its vibrant colour and flavour. Broccoli is $4-$7 a kilo, alternatively long stemmed broccolini is $2-$3 a bunch.

Eggplant is a savvy buy this week at $3-$4 a kilo. There is so many ways to enjoy eggplant, roasted, grilled, barbecued or add to a curry. Layer cooked eggplant slices with a rich tomato passata sauce and mozzarella cheese and bake until warm and bubbly.

Ultra-healthy Asian vegetables such as gai lan, choy sum and pak choy are perfect for stir-frying or steaming. Choose bunches with crisp, green leaves and firm stems. Expect to pay $1.50-$2.50 a bunch.

It’s time to roast up a kilo or two of chestnuts. Having cooked and peeled chestnuts in the freezer is a tasty and easy way to add a boost of flavour to autumn salads, tossing with roasted cauliflower, steamed Brussel sprouts or adding to your week day evening meals. Chestnuts sweet nutty flavour, health benefits and versatility make chestnuts a fantastic option to make meals extra special. Chestnuts are $6-$14 a kilo.

Versatile zucchinis are perfect for adding to casseroles, frittata, ratatouille or sauté slices in olive oil and garlic or cook them on the barbecue. Zucchinis are $4-$6 a kilo, depending on size.

Toss together a simple green salad starting with a crisp Iceberg or crunchy Cos lettuce both are $3-$4 for a large head.

For value on the vegetable scene, you cannot go past Chinese cabbage also known as wombok. This humble vegetable is versatile, nutritious and flavoursome and only $3-$4 for a large head. Add to a stir-fry, or coleslaw like this healthy Coleslaw with Tahini & Yoghurt Dressing. Switch the savoy cabbage for Wombok to take advantage of this top buy.

FLOWERS

FlowersThe quality and range of autumn blooms is enchanting, this week you could fill your vase will dahlias, gerberas, stock, local roses, snap dragon, hyacinth, tulips, bird of paradise, celosia, gum nuts, freesia, veronica, sunflower, chrysanthemums, protea Easter daisy and or pink ice protea. Team with locally grown greenery like silver dollar gum, viburnum or glossy magnolia leaves.

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 0438 725 453.



Published On 2020-04-27 17:04:00

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