Sydney Markets Fresh Fruit Vegetable & Flower Report


Fruit Luscious, highly coloured strawberries from Queensland are incredibly flavoursome and plentiful again this week. Your local greengrocer will have the freshest strawberries for only $1-$3 for 250 grams a punnet, or 500g plates of extra-large strawberries are $3-$4. Our fresh berries in maple and orange syrup is a quick breakfast idea; serve it with yoghurt.

Make the most of plump, antioxidant-rich blueberries while they are so inexpensive, firm and flavoursome. Blueberries are only $3 for standard sizes and up to $6 for jumbo-sized berries.

Spring pineapples are sweet eating. Enjoy them in a fruit salad; add them to a Thai style curry, a sweet and sour dish; kids love a classic ham and pineapple pizza or team with spring fruits for a vitamin-rich dessert salad. Small-sized Queensland grown pineapples are $3-$4 each, larger sizes $5-$6 each.

Crunchy Pink Lady apples are one of Australia best-selling apples. Quality fruit is still available at $4-$7 a kilo.

Late season navel oranges are still juicy and sweet eating and only $3-$5 a kilo, depending on size. Alternatively, at $3-7 a kilo blood oranges, offer a rich-raspberry-red succulent flesh and sweet flavour. One medium blood orange yields about 1/3 cup juice. Start your day with freshly squeezed Aussie grown oranges.

New-season Kensington Pride mangoes from the Darwin area sell for $4-$5 each at your local greengrocer. Adding mango to an Asian style salad imparts a refreshing sweetness. Eat fresh and lite with this mango and chicken salad with minted yoghurt.

Bananas are a thrifty buy this week at $3-$4 a kilo. Enjoy Banana buttermilk muffins are perfect for school lunch boxes or morning and afternoon.

Did you know that swapping 20g of butter for two tablespoons of avocado reduces the kilojoule and fat content by half? So, it makes healthy sense to spreading avocado on a sandwich instead of butter. Hass avocados are $1-$2.50 each depending on size. These avocado, iceberg lettuce and egg rice paper rolls are a fresh idea, serve them for lunch.

Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit. A squeeze of fresh lime juice enhances ultra-healthy papaya’s nutritious flesh. Pick up sweet red-fleshed papaya from your local greengrocer for $4-$6 each, depending on variety and size.


Vegetables Spring is the peak season for asparagus. More Aussie grown green asparagus is in-store this week. Select firm, even-sized spears with tightly closed tips. Snap spears and discard tough ends before cooking. Plunge into a frying pan of simmering salted water and cook for 2-3 minutes. Serve hot or cold. Australian grown asparagus is $3.50-$4 a bunch. This easy asparagus, crab and lemon risotto is packed with flavour.

Add a bunch of crunchy and versatile Victorian grown celery to your shopping list this week. A $3-$3.50 a bunch, celery is a bargain.

Large crisp heads of Iceberg lettuce from QLD sell for $2-$3 depending on the size and quality. Use the crunchy leaves shredded in sandwiches or toss together a delicious salad like this Vietnamese chilli, chicken and salad.

Toss a few bunches of Asian leafy greens into a steamer this week; they are great value, quick to cook and nutritious. Mix it up with bok choy, pak choy, choy sum and gai lum, all available for $1.50-$2.50 a bunch.

Broccoli is an excellent source of vitamin A, and C. To retain maximum flavour and nutrition, cook broccoli lightly. Broccoli is ideal for adding to stir-fries, pasta dishes and salads. Broccoli is $3-$5 a kilo.

Queensland grown red capsicums are sweet, flavoursome and top value at $4-$5 a kilo. Add capsicum to pizza toppings, salads, stir-fries, char-grill, or add to a curry; this wok-fried red curry vegetables with tofu is a tasty mid-week meal for all the family.

Soft and fluffy or crisp and golden, everyone loves versatile potatoes, roasted, boiled or mashed. There are good supplies of South Australian grown potatoes; purchase in 5-kilo bags for $5-$7 a kilo to save. Alternatively, try 1-kilo bags of small-size cocktail potatoes are $3.50-$4.

When serving raw onion in salads or with smoked salmon, place the sliced onion into a bowl of icy cold water for 10 minutes, as it makes it crisp and reduces pungency. Browns onions are $2-$3 a kilo. Red onions $3-$4 a kilo.

Tender, silky English spinach is sold by the bunch for $2-$3. Spinach is rich in an antioxidant called lutein, which is essential for eye health. Use leaves and stems in this meat-free, spinach and ricotta gnocchi with sage and walnut butter is easy and delicious. The soft pillows of spinach and ricotta will melt in your mouth.


Flowers There is a fabulous selection of fresh-cut flowers spring flowers in store this week. Of special note , check out the arum, Oriental and November lilies, ranunculus, pierus, tulips, gerbera, poppies, sweet peas, stock, snapdragons, flowering blossom, daffodils and roses.

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, tel 0438 725 453

Published On 2021-08-30 15:32:26

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