Sydney Markets Fresh Fruit Vegetable & Flower Report
28 JUNE - 4 JULY 2021


FRUIT

Fruit Add a few avocados to your shopping list this week. Hass avocados are $1-$3 each. They are super nutritious, and research shows adding avocado to a salad can increase your ability to absorb goodies from other colourful ingredients five-fold. (e.g. lycopene from red tomatoes and beta carotene from orange carrots).

Sweet and juicy, easy to peel mandarins are a top source of vitamin C. Select from Imperial, Afourer, Daisy, Ellendale, Hickson and Honey Murcot varieties. Mandarins are available at your local greengrocer for $2-$6 a kilo, depending on the variety.

The wait is over new season Blood oranges have started to arrive at your local greengrocer. Flavoursome blood oranges with their raspberry-coloured juice are a rich source of vitamin C. Use the juice in salad dressing and marinades, the rind and juice in baked goods like our blood orange, almond and semolina cake or add the colourful segments to a fennel salad. Depending on size blood oranges are retailing for $3-$5 a kilo.

Lemons are tangy, refreshing, and versatile. Eureka lemon is a firm, thick-skinned lemon with high juice content. Homemade lemon curd is a scrumptious way to use lemons or add lemon rind and juice to pastry, pancakes, or puddings. Lemons are $2-$5 a kilo.

Apart from being delicious and versatile eating, apples are good for your health. Emerging research shows eating apples is associated with healthier gut bacteria. It is believed eating apples results in positive changes to gut bacteria (or microbiome). While the exact health effects of this are not yet known, the gut microbiome is now understood to play an important role in maintaining good health and preventing disease. So, take your pick, in season now are around ten varieties including Fuji, Pink lady, Kazzi, Jazz, Bravo, Granny Smith, Yello and Golden Delicious. Apple prices are ranging from $2-$7 a kilo.

The best value tomatoes this week are cherry tomatoes at $2.50 -$3 a punnet. This cherry tomato, chilli and tuna spaghetti is a tasty and easy to make lunch or dinner.

Fragrant and sweet-tasting strawberries from Queensland are $4-$5 a punnet, depending on quality and size.

School holidays and lockdowns are the perfect time to bake. These delicious blueberry and coconut muffins are delicious and easy to make. Blueberries are $5-$8 a punnet, depending on size.

VEGETABLES

Vegetables Fennel is a winter favourite; firm, crisp bulbs with a delicate aniseed flavour are delicious enjoyed raw or cooked.

Add fennel to soups or team finely shredded fennel with radicchio, pear, and blue cheese to create a vibrant, refreshing, and tasty salad to share. Large bulbs of fennel are a bargain at $2-$2.50 each.

These vibrant deep, crimson-skinned red onions have crunchy white flesh tinged with red. They are sometimes incorrectly called Spanish onions. Finely sliced or chopped, red onions can be eaten raw in salads and salsas. Once cooked, they develop a subtle sweetness, which makes the red onion a popular one. Red onions are $2-$4 a kilo.

With its glowing colour and sweet flavour, pumpkin is the quintessential winter veggie. It’s also super healthy with even more fibre than kale. •Whip up smooth pumpkin mash and add a handful of grated parmesan. •Team pumpkin with carrots in an antioxidant-rich soup. Butternuts, Jarrahdale and Jap pumpkin varieties are retailing at $2-$3 a kilo for a wedge or half. For more significant savings buy pumpkins whole.

Leafy silverbeet is a top buy this week at $3-$4 a bunch. Add shredded silverbeet to chunky vegetable soups or whip up this scrumptious ricotta and silverbeet pie.

Good for you Brussel sprouts are in season. Select small, even-sized compact Brussels sprouts. Cut in half, quarters, or slice Brussels sprouts, cook quickly and never over cook. Brussels sprouts are $4-$6 a kilo. The smaller sizes are the best buy.

Fresh coriander is an essential ingredient in Thai cooking. The root is used in pastes and to flavour cooking oil. Coriander roots can be frozen for up to three months. The leaves are rich in flavour and add great colour to a dish. Coriander is $2.50-$3 a bunch. To store coriander, refrigerate in an air-tight container.

Capsicums are being harvested in Bundaberg and Bowen and this overlap of capsicums means they are plentiful and bargain this week at $3-$6 a kilo, depending on colour. It is the perfect time to add capsicums to stir-fries casseroles like this capsicum, tomato and chicken with chorizo, or serve up roasted capsicums stuffed with tomatoes and feta.

Versatile green beans provide some iron to your diet, which is especially useful for a vegetarian diet. Iron is needed for making red blood cells, which carry oxygen throughout the body. The vitamin C in beans also helps the absorption of iron. Apart from being good for you, beans can be used easily cooked and team deliciously with garlic, lemon, almonds, and bacon. Green beans are $5-$6 a kilo for machine-harvested beans, and hand-picked are $10-$12 a kilo.

FLOWERS

Flowers With a dazzling range of freesia, tulips, cymbidium orchids, lilies, stock, sweetpeas, protea, banksia, poppies, purple iris, kale, delphinium, bird of paradise, lavender, snapdragon, protea, iris, Leucadendron, geraldton wax, cotton, asters and roses are a popular choice. For fragrance, order lavender, hyacinth, and oriental lilies, while the jonquils and daffodils are a thrifty buy. Imported peonies are also a winter favourite. Mix your flowers with interesting foliage to create a stunning display.



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 2021-06-28 14:56:00

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