Sydney Markets Fresh Fruit Vegetable & Flower Report
3 - 9 Aug 2020


Market Report Podcast on 2GB

VEGETABLES

VegetablesBuild up your immunity with Brussels sprouts; they are packed with vitamin C! For something a little different, finely shred Brussels sprouts and stir-fry with diced bacon, pine-nuts and garlic. Brussels sprouts are $4-$7 a kilo.

The natural goodness of Chinese cabbage shines in winter. Sautéed, steamed or tossed in a hot wok, this easy-to-prepare vegetable requires minimum cooking. Expect to pay $3-$5 a head.  These vegetarian pot stickers use 2 cups of shredded cabbage and are a delicious way to add cabbage to your diet.

Versatile carrots are a thrifty buy $1.50-$2.50 a kilo. Enjoy carrots raw and julienned, then sprinkled into a salad or intensify their sweetness by roasting halved carrots with a sprinkling of harissa, then toss with currants, coriander and crumbled feta for a super tasty salad.

Celery is retailing at $2-4 a bunch. Select firm, pale green celery with crisp stalks and fresh-looking leafy tops. Avoid celery with split or damaged stalks. Machine harvested green beans are also a fabulous buy at $3-$4 akilo.

Pop a snow-white cauliflower on the shopping list this week. Cauliflower stars in the kitchen, during cooler weather. This adaptable vegetable is delicious roasted, braised, fried, mashed and steamed. Add raw to salads and slaws. Have you tried making a pizza base from cauliflower? This cauliflower crust margarita pizzas is super-healthy and tasty. Expect to pay $2-$4 a cauliflower depending on size.

Winter is the peak season for celeriac. This tasty root veg packs loads of flavour and is ideal for adding chopped to soups, casseroles and roasts. Team celeriac with potatoes to make a creamy mash. Grate raw celeriac and add to a winter slaw, it would be delicious served with fish or pulled pork. Celeriac retails for $7-$8 a bulb, depending on size.

Orange fleshed sweet potato, also known as kumara is good value at $2-$4 a kilo. Delicious mashed, diced and roasted or bake whole until soft and scoop out the centre and refill with kumara and embellish with cheese, tuna, avocado or lentils. This Kumara, spinach & bacon hash with eggs & feta dish is ideal for a late supper or breakfast.

Vibrant coloured beetroot comes into its own in winter. Select bunches with small to medium-sized bulbs with crisp, green leaves. Roast or boil whole beets. Serve fresh young leaves or boiled, diced beetroot in swish winter salads.  Fresh beetroots are $2-$4 a bunch. 

Highly nutritious broccolini is a superb choice for winter cooking. Select bunched broccolini, with crisp, vibrant green stems, store in the refrigerator for 2-3 day in a plastic bag to maximize freshness. Broccolini is a top buy at $2-$4 a bunch. 

Antioxidant-rich kale is a tasty and thrifty buy at $2-$3 a bunch. Sauté chopped kale in olive oil and chopped garlic and serve as a side dish or add to your favourite juice to kick start your day with 100% of your daily requirements of vitamins A,C & K.

Zucchini may be mild tasting however, this attribute also makes them extremely versatile and perfect for combining with a myriad of flavours to creating scrumptious home cooked meals. Pick up a kilo of zucchini this week for $3-$5 a kilo. 

FRUIT

FruitAromatic and flavoursome strawberries are also a good source of fibre. This week we should see strawberries on sale for around $3-$6 a punnet depending on size. Between June and October, approximately 33% of Australia’s strawberry harvest comes from Queensland. For a quick dessert enjoy roast strawberries with waffles & ice-cream

There are good supplies of papaya. Grown around Innisfail, papaya is deliciously refreshing, and one of the best sources of protective carotenoids and rich in vitamin C. It is also a good source of fibre and aids digestion. Papayas are the perfect breakfast fruit, served with granola and coconut. Papayas are $3-$6 a kilo.

Ruby-fleshed juicy blood oranges have a rich raspberry-like citrus flavour.  They’re smallish in size compared to Navel oranges. Fruit with ruby-red tinged skin generally has the deepest coloured flesh, although the intensity of colour depends on variety, the fruit’s exposure to sunlight and growing conditions.  Choose firm blood oranges that feel heavy for their size.  Blood orange $3-$7 a kilo.  Try this easy and scrumptious blood orange & blueberry cake

Grown in Australia, Cara Cara navels are delicious oranges with a deep rosy-orange juicy flesh. This naturally sweet variety is low in acidity and has a refreshingly tart taste, similar to cranberry. Cara Cara navels are seedless with vivid orange thin skin and resemble the common Washington navel orange. They’re in season from mid-June to July. Pop a kilo in the trolley this week for $2-$5. Alternatively, traditional Washington or Leng navel oranges are $3-$5 a kilo.

Tropical tasting pineapples are tangy and sweet. Depending on size golden fleshed pineapples are selling for $3-$5 each. Toss pineapple pieces into a stir-fry with pork and vegetables. For a quick dessert; warm chunks of pineapple in butter and brown sugar and serve with a dollop of cream.

Make the most of inexpensive blueberries, while they are so plentiful. Small blueberries are $3-$4 a punnet and Jumbo blueberries $4-$5 a punnet.

Quality Hass avocados are super value at $2-$4 each. Avocados creamy texture and buttery-nutty flavour work deliciously with tomatoes, ham, prosciutto, green onions, lemon and pepper. 

Tangelos are a cross between a grapefruit and a mandarin; they are sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates an excellent juice content. Tangelos are $2-$6 a kilo.

Smooth and creamy Queensland bananas are top value at $2-$4 a kilo. Make a delicious smoothie by blending a peeled banana with 2 cups milk, a small tub of berry yoghurt and a few strawberries or bake a scrumptious apple, banana & carrot muffins.

FLOWERS

FlowersThere is an abundant supply of seasonal flowers in-store this week, so whether it’s classic poise of violets or a vibrant bunch tulips, stock, gerbera, jonquils, blushing bride, cherry blossom, sweetpea, freesia, poppies, daisy, lavender, daffodils, iris, ornamental kale, pink or white Geraldton wax, ranunculas and poppies. There is something to inspire everyone this week. 

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 or 9871 2520.


Published On 2020-08-03 00:00:00

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