Sydney Markets Fresh Fruit Vegetable & Flower Report
27 SEPTEMBER - 3 OCTOBER 2021


FRUIT

Fruit Pebbley skinned Golden nugget mandarins are a delicious juicy last season variety. They are seedless, easy to peel and very aromatic. Pick up a kilo this week before the season finishes; they are available at your local greengrocer for $4-$7 a kilo.

Kensington Pride and R2E2 mangoes are a tasty buy. Mangoes are now retailing for $2-$6 each, depending on size and variety. Try this sticky and spicy char-grilled mango, chilli anf lime chicken is a delicious way to cook with mangoes; best of all, the cooking time is only 12 minutes.

Luscious and aromatic strawberries are highly coloured, good quality, fragrant and sweet eating. Depending on quality, origin, size and variety, prices range from $1.50-$3 a punnet.

Blueberries are one of nature’s convenience food. They require no peeling, pitting or coring. Wash and enjoy them, just as they are. Blueberries are an excellent source of vitamin A, and a good source of vitamin C. Pick up a punnet this week as they are $2-$6 each, depending on berry size and quality. Add to pancakes or whip up a tray of blueberry and coconut muffins; they are perfect for taking on a picnic to share.

Enjoy nutrient-packed papaya with a squeeze of fresh lime juice. Female papaya is more rounded and is selling for $3-$4 a kilo. The male fruit is more oval and generally smaller in size and extra flavoursome; they retail at $5-$6 a kilo. One of the most nutritious fruits, papaya is rich in vitamin C (200g would provide 2-3 days’ supply) and beta carotene, which the body converts to vitamin A.

Ever popular Queensland bananas are a great value at $2-$4 a kilo.

Super-juicy, golden fleshed pineapples are naturally refreshing, versatile, and a good source of vitamin C. Add fresh pineapple to blender juices, add pineapples pieces pizza toppings or thread onto kebabs. Pineapples are $3-$5 each, depending on size.

This year’s bumper Hass avocado harvest means we are getting quality avocados for $1-$2 each. Start your day with smacked Hass avocado on toast, topped with sliced cherry or grape tomatoes.

VEGETABLES

Vegetables Versatile and tasty fresh Australian asparagus is plentiful and the quality and priced at $1.50-$3 a bunch; enjoy it boil, char-grill or steam asparagus to serve hot or cold. Whip up a potato, asparagus and tuna salad with caper and parsley dressing

Treat yourself to broad beans while they are at their best quality and value. Shell as you would fresh peas, then boil or steam until tender. Broad beans are $6-$10 a kilo. This broad beans, potatoes and feta with chicken is a delicious and easy meal.

Spring is a fabulous time of the year to enjoy bok choy, gai lum, choy sum, gai choy and pak choy. Steamed or stir-fried, they team deliciously with seafood, chicken, pork or beef. Pick up a few bunches this week. Nutritious, tasty and quick to cook, leafy Asian vegetables continue to grow in popularity. Expect to pay $1.50-$2.50 a bunch.

Broccoli is a powerhouse of nutrients an excellent source of fibre and a year-round favourite. Premium broccoli is rich in colour, tight and has a week’s shelf life and will retail for $3-$5 a kilo.

Pale, aromatic fennel bulbs are delicious eating and fantastic value at $1-$1.50 a bulb. Fennel has virtually no fat and few kilojoules making it an ideal ingredient for controlling weight. Try this is braised fennel and tomato with salmon; it's a tasty, nutritious meal.

Superfood mushrooms are a must-have on the shopping list. Simply adding three button mushrooms to your diet has significant health benefits. Try our creamy English spinach, mushroom and cheese pasta bake for a light ‘meatless’ main meal. Mushrooms are $8-$10 a kilo.

Low GI kumara or orange sweet potatoes is a choice buy at $2-$4 a kilo. For maximum quality, use within 3-5 days for purchasing. Sweet potatoes are delicious baked, fried, boiled, steamed and can be instead of potato in most recipes.

Pick up a large bunch of green onions this week for only $1.50-$2 a bunch. Add green onions to salads, scrambled eggs, pasta dishes or sandwich fillings for a delicate onion flavour.

Ultra-versatile Iceberg lettuce is a good size and super value at $2-$3 ahead. Serve cut into wedges, the perfect way to gather a tasty dressing.

Spring cauliflowers are firm, bright white and great value at $3-$5 ahead. It’s a good week for a 3 Cheese Cauliflower bake.

FLOWERS

Flowers There is a fabulous selection of superb quality fresh flowers available this week at your local florist. Spring blooms include red and white waratahs, king protea, boronia, sweet peas, stock, snapdragons, Queen Anne’s lace, flannel flowers, daisies, tulips, ranunculus, freesias, stock, iris, lavender, kangaroo paw, tiger lilies, poppies, bird of paradise, gerbera and delphinium.




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 2021-09-27 16:01:00

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