Sydney Markets Fresh Fruit Vegetable & Flower Report
3 - 9 September 2018


FRUIT

Did you know that swapping 20g of butter for 2 tablespoons of avocado reduces the kilojoule and fat content by half? It makes healthy sense to spreading avocado on a sandwich instead of butter. Avocados are $1.50-$3 each depending on size.

Their attractive purplish-blue colour and sweet flavour teamed with their high antioxidant qualities makes blueberries a popular and healthy choice. Make the most o the quality and value as blueberries are only $3-$5 a punnet.

Brimming with healthy goodness, tropical-tasting papaya from the Mossman area of Far North Queensland is a bargain this week at $3-$6 a kilo. A fragrant aroma is a good indication of good flavour. If cut, select fruit with bright-coloured, undamaged flesh.

Naturally sweet bananas are a storehouse of carbohydrate, vitamins and fibre. Bananas are retailing at $2-$4 a kilo, depending on size. Apart from being a delicious snack, bananas team superbly with chocolate and caramel. By the way you should definitely checkout this irresistible Banana and Caramel Tart.

Aromatic and favoursome strawberries are also a good source of fibre. This week we should see strawberries on sale for around $2-$3 a punnet 250gram). Between June and October, approximately 33% of Australia’s strawberry harvest comes from Queensland.

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 a good juicy content. Tangelos are $3-$6 a kilo.

Looking for a low kilojoules snack, then you can’t go passed Aussie apples. Pink Lady, Fuji and Royal gala are still eating nicely and good value at $3-$6 a kilo, depending on size. Red Delicious apples are retailing for $3-$4 a kilo, depending on size and quality.

Make the most of the stunningly juicy and sweet juiced blood oranges, in store until late September and selling for at $3-$5 a kilo, depending on size. I also recommended the flavoursome navel oranges at $2-$4 a kilo.

As the weather warms up in the Northern Territory we are starting to see more Kensington Pride mangoes head south. This week mangoes are $3-$5 a kilo.

VEGETABLES

Queensland grown kumara also known as sweet orange potato is extremely versatile and can be used as an alternative to potato and pumpkin in soups, as a cottage pie topping or roast whole and serve with eggs and salsa. Kumara $2-$3 a kilo.

The delicate aniseed flavour and crunchy texture of fennel is perfect to serve late winter through to early spring. Add fennel to salads, and pasta dishes or finely shred and serve with sliced pears and prosciutto. At $1.50 -$2 a bulb fennel is great value.

Large, field grown Bowen eggplants are plentiful and top value at $3-$4 a kilo. This one pan dinner is a delicious was to team up eggplant and fennel. Tomato, Fennel & Chicken One-Pan Dinner.

Fresh Aussie asparagus cooked until just tender, is one of the most delectable foods imaginable. Asparagus takes only minutes to cook, depending on thickness. Enjoy a few bunches this week as prices are only $3-$3.50 a bunch. This Spring Vegetable Tray Bake is fabulous family meal. Top cooked asparagus with pan-fried prawns or scallops and a drizzle of sweet chilli sauce. Serve with lemon wedges.

With their attractive brightly coloured, smooth, shiny skins, chillies range from mildly warm to scorching hot. Chillies are plentiful in early spring so grab a handful and spice up your cooking. Chillies are an everyday ingredient in Thai, Indian, Mexican and Chinese meals, adding a subtle flavour or a real kick, depending on variety. As a general rule the smaller the chilli the hotter. Chillies are retailing at $3-$15 a kilo. Checkout our know your chillies guide.

The silky, tender leaves of English spinach have a delicate flavour. Serve spinach in salads, toss small leaves into pasta dishes, add to a pizza topping or serve with Hokkien noodles and sautéed mushrooms. Spinach is $1.50- $2 a bunch.

Small new potatoes (also known as cocktail potatoes) have a shiny cream skin colour and moist white flesh. Boiled potatoes with aromatic fresh mint or them tossed in herb butter. Expect to pay $3-$4 a kilo. The larger more mature new potatoes are $2.50-$3 a kilo.

Nutty tasting broad beans are in season. Small, young pods are tender and tasty. Broad beans are delicious, served simply with a little butter and pepper, in salads, casseroles or soups. Broad beans can be picked up for $8-$10 a kilo. Try our scrumptious Broad bean, mint & goat’s feta toasts recipe.

Choose firm, vibrant green snow peas. Toss snow peas with chopped asparagus in a hot wok with sliced garlic, grated ginger, green onions and soy sauce. Snow peas are $7-$10 a kilo.

One of the healthiest foods, broccoli is a powerhouse of nutrients and a very good source of dietary fibre. Maximise nutrient retention by rapidly steaming the florets. Simply drizzle broccoli with extra virgin olive oil, a sprinkling of crumbled feta and toasted mixed seeds for a tasty side dish. Broccoli is $3-$4 a kilo.

Golden fleshed Queensland grown Jap pumpkins are plentiful. Add diced roasted pumpkin, to a salad or serve warm in pasta dishes with fried sage leaves. They are great vale at $1.50-$2.50 a kilo for a wedge.

FLOWERS

Spring has sprung early and fresh cut flowers are plentiful and reasonable priced. Visit your local florist for something to decorate your home or office like ranunculus, daffodils, jonquils, blushing bride, anemone, pincushions, poppies, tulips, hellebores, freesia, daphne, sweet William, sea holly, sunflowers, stock, sweet peas, violets, protea, lavender, orchids, lilies, lisianthus, roses and violets.

For more information, recipes and stories visit Sydney Markets blog.

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 2018-09-03 15:35:00

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