Sydney Markets Fresh Fruit Vegetable & Flower Report
28 SEP - 4 OCT 2020
Sweet luscious Darwin’s Kensington Pride and R2E2 mangoes are bursting with tropical flavour. Toss sliced or diced mango with fresh and bright spring veggies to make wholesome flavour-packed salads. Mangoes are $2.50-$5 each, depending on the variety.
For a tropical breakfast, team sliced banana with sliced papaya and pineapple. Drizzle with blood orange juice and serve with thick natural yoghurt and toasted coconut or whip mangoes & bananas with palm sugar cream. Creamy spring bananas are $2-$4 a kilo.
Super nutritious and brimming with antioxidants fresh blueberries are sweet and plump. Enjoy blueberries as a low kilojoule snack, no preparation required, just rinse in cold water. Blueberries are $2-$6 a punnet.
This week strawberries are coming to us from local growers, Queensland, Victoria, South Australia and Western Australia. The overlap of supplies means prices are as low price ($2.50-$3 a punnet) and around $6 for Jumbo strawberries sold by the plate. Pick up a few punnets to enjoy in healthy smoothies, cupcakes , dip them in chocolate or whip up a family size rhubarb & strawberry meringue pudding.
Super-juicy, golden fleshed pineapples are naturally refreshing, versatile and a good source of vitamin C. Kids adore frozen slices of pineapple as a refreshing, tangy treat or add fresh pineapple pieces to a pizza topping or thread onto kebabs. Pineapples are $2-$6 each, depending on size.
The ruby-red stem of rhubarb turns a shade of pink when cooked. Always eaten cooked and generally sweetened with sugar or honey, rhubarb teams deliciously with strawberries, apples and pears. It is superb served with rice custards, panna cotta or cakes. Rhubarb is plentiful and a good buy this week at $3-$4 a bunch.
Sweet red-fleshed papaya is delicious eating and available for $3-$6 a kilo. Kick start your day with a tasty Papaya Breakfast Bowl, perfect for boosting your vitamin C and A.
Seedless watermelon is picked ripe and ready to eat. For the best flavour ensure whole watermelons have a pleasant aroma and feel heavy for their size. Cut watermelon should have a vibrant even-coloured crimson flesh. Watermelons are available for $2-$3 a kilo, depending if its whole or a wedge.
Pale, aromatic bulbs of fennel are delicious eating and fantastic value at $1-$2 per head. Fennel has virtually no fat and few kilojoules, making it an ideal ingredient for those trying to control weight. Add to fresh and bright salads and toss through a flavoursome dressing. Check out our BEST THREE SUPER SALAD DRESSINGS
Versatile, easy to use and healthy broad beans are now in season and retailing at $4-$7 a kilo. Remove bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes and artichokes.
It’s time to indulge in premium, ultra-inexpensive asparagus. Make the most of the really adaptable and super tasty green spears to add a touch of elegance to your meals. At $1.50-$2.50 a bunch for standard bunches and $4 for Grande asparagus is top value. Many greengrocers are offering multi buy specials. Try this tasty asparagus, tomato & haloumi salad.
Nutritious, thrifty and quick to cook, leafy Asian vegetables are ideal for mix and match in stir-fries. 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. Expect to pay $1-$1.50 a bunch.
Broccoli is a year-round favourite that is a powerhouse of nutrients and a very good source of fibre. This week broccoli is coming from two states. Premium Victorian broccoli, is rich in colour, tight and has a week’s shelf life and will retail for $1.50-$4 a kilo.
Timeless Iceberg lettuce is superb value at $1.50-$3 a head. Serve cut into wedges, the perfect way to gather a tasty dressing. Try this lettuce, cucumber, radish & chicken salad
Lebanese cucumbers are firm, crunchy and thin-skinned. Add them to salads, whip up a dip or use them in rice paper vegetable rolls. Lebanese cucumbers are $3-$4 a kilo. Cucumbers will deteriorate much faster when stored with apples, stone fruit or bananas. Keep cucumbers and fruit in separate areas of the refrigerator. Dice and add to salsas or grate and whip up a tzatziki dip.
Snow white cauliflowers are firm and flavoursome. Add florets to curries, toss with broccoli in a stir-fry, serve topped with a cheesy sauce made with ricotta, mozzarella and parmesan. Cauliflowers are $3-$4 a head.
Warm weather has yielded a bountiful supply of English spinach ($1-$2 a bunch, depending on size) and silverbeet $1-$3 a bunch. This vegetarian silverbeet, feta & ricotta pie is perfect for taking on a picnic or enjoying on a meatless Monday.
Versatile eggplant is a good value. Field grown eggplants are $3-$4 a kilo and premium, glasshouse grown eggplants $5-$7 a kilo. Try this tasty salad roasted eggplant, herb & feta salad. Did you know that eggplant, is a good source of vitamin B6 that plays a role in hundreds of biochemical reactions in the body, including contributing to energy metabolism?
Zucchini prices are lower this week at $3-$6 a kilo. Five reasons you should make Zoodles (zucchini pasta).
Machine harvested green beans are a thrifty but at $2-$3 a kilo and premium handpicked beans are $7-$8 a kilo.
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, ranunculus, boronia, sweetpeas, stock, lily of the valley, anemones snapdragons, Queen Anne’s lace, flannel flowers, daisies, tulips, freesias, stock, iris, lavender, waratahs, alstroemeria, kangaroo paw, poppies, bird of paradise, paper daisy, peppercorn foliage, 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, Retail Support Manager on tel 0438 725 453.
Published On 2020-09-28 17:16:00Print Page