Sydney Markets Fresh Fruit Vegetable & Flower Report
28 October to 3 November 2019


FruitBlueberries are one of nature’s convenience food. They require no peeling, pitting or coring. Simply wash and enjoy them. 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-$4 each.

Supplies of peaches and nectarines from the Sydney Hills District and the North Coast are arriving in increasing volumes. Choice plump, highly coloured fruit with a fragrant, fruity aroma that has a give around the stem. Expect to pay $10-$15 depending on variety and size.

In season now until mid-summer, succulent sweet Kensington Pride and R2E2 mangoes are bursting with tropical flavour. Mangoes add a delicious sweetness to spicy salsa. Team mangoes with fresh cooked and peeled prawn in a salad or whip our Asian mango, pork & coriander noodle salad. Mangoes are $2-$4 each, depending on size.

Luscious new season Victorian and Sydney strawberries are highly coloured, good quality, fragrant and sweet eating. Prices are ranging from $2-$5 a punnet, depending on quality, origin, size and variety. Serve sliced strawberries with ricotta French toast for breakfast or brunch.

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. Enjoy nutrient-packed papaya with a squeeze of fresh lime juice. Female papaya is more rounded in shape and male fruit is more oval in shape and generally smaller in size Expect to pay $3-$5 a kilo depending on variety and size.

At $2-$4 a kilo, bananas are at top buy. Whip up a loaf of banana, honey and cinnamon bread for afternoon tea.

Creamy Hass avocados are enticing and naturally good for you. This week a premium quality, medium-sized Hass avocado can be purchased for $2-$3 each. This vibrant smoothie is packed with valuable antioxidants and tastes great. Try it this week Avocado & banana 'spinach smuggler' smoothie.

Add quality Truss tomatoes to your shopping list this week, as they are $3-$5 a kilo. For maximum flavour ripen tomatoes to a rich red colour by storing at room temperature. Cherry and grape tomatoes are plentiful and a thrifty purchase at $2.50-$3 a punnet.


VegetablesPremium quality Iceberg lettuces are only $1.50-$3 each. Use the lettuce cups to serve San Choy Bow or cut ahead into six large wedges and serve drizzled with a blue cheese dressing. Or enjoy a classic French dish of shredding lettuce, cooked lightly in a dab of butter with a generous handful of fresh shelled peas. Click here to learn the best way to get the perfect lettuce cups.

Refreshing and super crunchy Lebanese cucumbers are a top buy at $2-$4 a kilo.

Zucchinis are a thrifty buy this week with supplies coming from Queensland and the local Sydney area. Serve zucchinis char-grilled or barbecued. We also grating zucchini using them in these vegetable quinoa burger patties. Zucchini are selling for $3-$6 a kilo, depending on size.

Australian-grown tender green asparagus is at its best. Plunge trimmed asparagus spears into a pan of simmering water and cook for 2 minutes, drain and refresh in cold water. Wrap spears in a slice of ham for a quick snack, toss chopped spears through salads and include in rice paper roll fillings. Green asparagus is $1.50-$2 a bunch.

Crisp and flavoursome Victorian grown fennel is delicious raw or cooked expect to pay $1.50-$2 for large bulbs.

Add quality Truss tomatoes to your shopping list this week, as they are $3-$5 a kilo. For maximum flavour ripen tomatoes to a rich red colour by storing at room temperature. Cherry and grape tomatoes are plentiful and a thrifty purchase at $2.50-$3 a punnet.

Flat mushrooms have a rich, umami flavour and are ideal for barbecuing or grilling. Brush well with garlic flavoured oil or melted butter before cooking for a delicious flavour. A delicious dish for an easy weeknight dinner or weekend brunch is this roasted mushrooms with wilted spinach & eggs. Flat mushrooms are selling for around $10-$12 a kilo.

Celery adds crunch and flavour to a great range of salads and stir-fries and its juicy flesh teams well with creamy dips. Choose crisp pale green celery with fresh-looking leaves. Pop a bunch to the trolley for $2-$3 each.

Asian leafy greens are quick to cook, versatile and super nutritious. Add them to your favourite stir-fry for only $1.50-$2 a bunch. This miso veggies & beef with noodle dish is perfect to serve as a spring mid-week meal.

Broccoli is an excellent source of vitamin A and C. To retain maximum flavour and nutrition, cook broccoli lightly. Broccoli sprigs are delicious blanched and served with dips or added to a spring salad. Broccoli is $3-$6 a kilo. This fast to make broccoli pesto & chorizo penne is ultra-tasty.

Most garlic sold in Australia is imported from China, Argentina, Mexico, America and New Zealand. About 5% is Australian grown and the good news is fresh Aussie garlic from the Riverina is now in season. Fresh and juicy with sweet yet pungently flavour, Aussie garlic selling for around $3 a bulb.


FlowersYour local florist has the most spectacular range of spring blooms to share. This week we recommend, waratah, peiris, chincherinchee, delphinium, peonies, hellebores, lily of the valley, hydrangea, local roses, veronica, , pine cushion, Queen Anne’s lace, beehive, sea holly, freesia, sunflowers, boronia, billy button, paper daisy, kangaroo paw and olive branches, king protea, guelder rose (snowball), pink veronica.

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, Retailer Support Manager on mobile 0438 725 453.

Published On 2019-10-31 17:25:00

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