Sydney Markets Fresh Fruit Vegetable & Flower Report
3 to 9 February 2020
Limes Put some zing in your day with Aussie limes for 50¢-80¢ each. Squeeze lime juice over seafood, use in marinades, whip up a tangy lime butter or drizzle a little juice into dishes to reduce richness. 7 delicious ways to use limes. Look for bulk buy specials at your local greengrocer.
Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit. One of the most nutritious of all fruits, papaya have a high content of vitamin C (200g would provide 2-3 days' supply) and beta carotene. Red fleshed papaya is retailing at $3-$6 a kilo.
Aromatic rockmelons from the Riverina are fantastic value $2-$3 each. Serve chilled melon wedges as a snack or dessert. Rockmelon also teams deliciously savoury flavours. Rockmelon 'carpaccio' & haloumi salad. This salad is a great combination of flavours and makes the perfect light starter on a warm day. It's also delicious served with grilled fish or chicken.
Greengrocers are well stocked with highly fragrant peaches and nectarines that are sure to delight your senses and your wallet. Prices are ranging from $4-$12 a kilo, depending on size and variety. The best eating fruit will be highly aromatic and have a rich skin colour. Consider buying fruit by the tray as it is more economical and the fruit keeps better as it is handled less.
Late summer plums are plentiful with several varieties of red and yellow-fleshed varieties to choose from. Plums are retailing at $3-$10 a kilo, depending on variety and size.
Sumptuous mangoes continue to be superb quality and great value at $2-$5 each, depending on variety. New varieties and increased planning mean that mango season now stretches out to April. Use mangoes to add a fruit flavour to marinades like this tasty char-grilled mango, chilli & lime chicken.
Get your day off to a healthy start with a glass of freshly squeezed orange juice. Locally grown Valencia oranges are sweet and juicy and only $2-$3 a kilo. Add orange segments to a salad.
Firm, crunchy and loaded with flavour grapes are a choice buy this week. Sultana grapes are packed with sweet, juicy goodness and as this variety has no seeds, they are a popular choice for school lunch boxes. Expect to a pay $3-$5 a kilo. Red flame grapes are sweet and crunchy and available for $4-$12 a kilo.
You can't go past Victorian strawberries for value at $3-$4 a punnet.
Golden fleshed kumara tubers are excellent value at $2-$4 a kilo. Add diced and roasted kumara to a salad with rocket leaves and sliced pear and toasted walnuts, baked chunks in a drizzled of olive oil and sprinkled with cumin or add to a curry to embellish with a delicate sweetness like this.
Peppery tasting radishes add a boost of flavour to summer salads. Pick up a bunch for $2.50-$4, depending on the variety.
Tuck into juicy sweetcorn this week for only 80¢-$1 per cob. Sweetcorn is easy to cook in the microwave try cobs with garlic butter.
Tasty carrots from Victoria and Tasmania; are a thrifty buy at $1.50-$2.50 a kilo.
Choose firm, dark-green coloured snake beans with some flexibility when slightly bent. For a quick meal: Stir fry snake beans with garlic and green onions, thinly sliced rump steak and oyster or black bean sauce. Snake beans are $2-$3 a bunch. Try this chilli, snake bean & pork stir-fry with eggs.
Fire up your wok and toss together a quick stir-fry using economical and great tasting Asian leafy greens like bok choy, gai lum, on choy and choy sum at $1.50-$2.50 a bunch.
Summer tomatoes and aromatic basil are an exquisite flavour combination. Make the most of these ingredients this week Try this tomato & fresh mozzarella salad with basil & garlic crumb or zucchini, tomato & basil spaghetti with ricotta. Roma and cherry tomatoes are $3-$3.50 a punnet and basil is $3.50-$4 a bunch.
Crispy bean sprouts add crunch and flavour to all sorts of dishes. Choose firm white bean sprouts with small yellow tips. Avoid brownish ones. Refrigerate sprouts in an airtight container and eat within 2 days. Rinse in cold water just before use. At $2-$3 for a 150-gram bag beans sprouts are a bargain. Here's are three serving ideas
- Top a spicy laksa or other Asian-inspired soups with bean sprouts.
- Toss bean sprouts through any stir-fries just before serving.
- Add bean sprouts to Pad Thai or fried rice
Summer offers a splendid array of flowers to enjoy at home or in the office. Visit your local florist and pick up lisianthus, crab claws, beehive ginger, heliconia, alstroemeria, Siam tulips, pineapple lily, celosia, hydrangea, bachelor buttons, kale, sunflowers, tuberose, pineapple lily, sunflower, trix, local roses, lotus pods, amaranthus, flowering gum, dahlia, bouvardia, lupins, gum nuts, echinacea and orchids.
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, Marketing Consultant on 02 9325 6200.
Published On 2020-02-03 17:25:00Print Page