Sydney Markets Fresh Fruit Vegetable & Flower Report
3 - 6 June 2019


VEGETABLES

VegetablesBroccoli is excellent value this week at $3-$4 a kilo. Lightly steamed or microwave for best results. Small florets add colour to a pasta dishes or serve cold tossed in a tasty dressing. All the family will love these broccoli & cheese oven-baked fritters.

Leafy English spinach is a thrifty buy this week at $1-$3 a bunch. Wash thoroughly before cooking. Use leaves and stems in stir-fries or toss through hot pasta.

Snow white cauliflowers are a thrifty buy at $2-$4 a kilo. This cauliflower mac ’n cheese is the ultimate winter comfort food.

Fresh Asian greens such as Bok choy or choy sum are crisp and colourful and excellent in stir-fries. Serve these vegetables with a slight crunch and you are sure to enjoy their flavour. Bok Choy and Choy Sum are a fabulous value at $1.50-$2 a bunch.

Craving a sweet pick-me-up? Nibble on crunchy raw carrot sticks for a nutritious energy burst. For a deliciously warming lunch or light dinner, indulge in a rich creamy Mexican carrot, jalapeno & black bean soups. Carrots are $1.50-$2.50a kilo.

Hidden beneath its creamy white dome, mushrooms are a powerhouse of natural flavour and goodness. Fill a paper bag with mushrooms to enjoy at breakfast this roasted mushrooms with wilted spinach and eggs is loaded with healthy goodness. Button, cup and flat mushrooms are selling for $8-$12 a kilo.

Warm up with immune boosting kumara is packed with vitamins and fibre. Delicious roasted, chopped orange sweet potato (kumara) with red onion wedges in olive oil flavoured with cumin and coriander for 30 minutes or until tender. Kumara is $2-$4 a kilo.

FRUIT

FruitKeep an eye out for specials on fragrant Queensland strawberries as the season is about to get underway. Expect to pay $3-$5 a punnet.

Bursting with sweet juicy goodness vibrant mandarins are a top by at $2-$6 a kilo, depending on variety and size.

Popular Pink Lady and Fuji apples are naturally sweet, expect to pay $2-$7 a kilo, depending on size and variety.

tropical tasting pineapples are tangy and sweet. Depending on size golden fleshed pineapples are selling for $3-$6 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.

Hass avocados have a creamy texture and nutty flavour. The cooler months are the best time for value and quality. Use avocado, corn and tomato to make spicy salsas that liven up grilled poultry or add to tacos. Avocados are only $1.50-$3 each.

Fresh California dates taste like caramel and make the most scrumptious desserts and puddings. This pear, date & chocolate crumble is a winter treat. Adding dates to a warm salad like this roasted carrot, medjool date & feta Salad is the perfect way to add natural sweetness Fresh dates are $12-$24 a kilo on grade.

Start your day in a healthy way and add diced fruit to your favourite breakfast cereal. Try adding kiwifruit this week, they are $3-$5 a kilo, easy to prepare and rich in vitamins. Golden kiwifruits are $4-$8 a kilo and traditional green kiwifruit are $3-$5 a kilo.

Creamy bananas are a bargain at $2-$4 a kilo. Bananas make the ideal quick snack, as the carbohydrates found in bananas has a low glycaemic index which means it is absorbed slowly and is extremely filling giving you sustained energy.

Juicy winter lemons are a great buy at $2-$5 a kilo, depending on size. Add a squeeze of lemon juice to winter soups and stews to reduce the richness and enhance the flavour,

In peak season during winter, Navel oranges are characterised by their vibrant orange colour and little belly button-like dimple on their base. These juicy oranges have virtually no seeds, sweet dense flesh and are easy to peel and naturally nourish your body with beneficial vitamin C. Navels are retailing at $2-$5 a kilo, depending on size.

FLOWERS

FlowerSweet peas have made a welcome return, there are pastels and strong colours with good perfume are available. Also, in season are sweet smelling violets, hyacinth, aster, sea holly, gladioli, jonquil, heliconia, stock, queens ann’s lace, protea, freesias, gerberas, tulips, poppies, iris, tiger, oriental lilies and glasshouse chrysanthemums are good value.

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. If republishing please credit www.sydneymarkets.com.au



Published On 2019-06-03 17:25:00

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