Sydney Markets Fresh Fruit Vegetable & Flower Report
30 March to 5 April 2020
Crunch into a new season apple. Select from Jazz, Kanzi, Royal Gala, Golden Delicious, Red Delicious, Fuji, Granny and Pink Lady for $3-$8 a kilo, depending on the variety. To maintain the juicy, crisp, texture of apples at home, remember to store them in the refrigerator. This apple & coconut slice is delicious served hot or cold.
Pomegranates are available mid-autumn until late winter. The dynamic colour, tangy nectar and abundant seeds of the pomegranate have made it a symbol of love and plenty. It is only the sweet - tart flavoured seeds and juice that are edible. Pomegranates are $3-$5 each.
There is a good supply of flavoursome, in expensive and good to eating rockmelon available at your local greengrocer. It’s time to pop rockmelons back on the shopping list as they are only $4-$6 each.
Despite their creamy texture bananas contain no fat at all. Bananas make an ideal snack. Use bananas in or serve with pancakes, add to muffins and cakes or shake up a delicious smoothie. This week bananas are $3-$5 a kilo, depending on size.
Smooth, creamy with a nutty flavour Shepard avocados are a top buy at $2-$3 each. A good source of vitamin B6, this vitamin has many functions and is especially important during exercise when it plays a role in changing amino acids into glucose to provide energy to the muscles. Try this rainbow salad with avocado dressing.
The best of the bounty of fibre rich pears can be enjoyed during the cooler months. Harvested mature and firm, pears should be ripened at room temperature until they yield to gentle pressure at the stem end. If cooking with pears like in this poached turmeric, lime & honey pears, use semi ripe fruit. New season William, Packham, Josephine and Beurru Bosc pears are $2-$5 a kilo.
If you adore olives, then try pickling our own. You can pick up a kilo of green kalamata olives.
With its pinkish red flesh new season Ruby red grapefruit are attractive and sweet to eat. Add segments to a salad and team with shredded fennel, rocket or baby spinach leaves. Ruby star grapefruit are $4-$6 a kilo. Add grapefruit segment to a salad like this tasty pink grapefruit, rocket and pine nut salad to serve with chicken.
Extra juicy North Coast grown limes are still available for 50¢-$1 each, depending on size.
New season Imperial mandarins from Gayndah in QLD are started this week.
Broccolini this broccoli and gai lum cross has long tender, edible stems with small broccoli florets and is selling for $2-$3 a bunch. This char-grilled broccolini with tahini chicken is delicious.
Versatile eggplants are available in a range of varieties in Autumn. Depending on variety eggplants are retailing at $4-$8 a kilo, depending on variety. Whip a Greek feat with this crumbed eggplant with easy mint tzatziki.
Beef up the kids veg up take with this Veggie Smuggler Chilli Beef Con Carne. This recipe is loaded with heathy goodness, it freezes and re-heats, and fussy eaters will never know it has onions, red capsicum, zucchini, mushrooms and tomatoes.
A delightful array of Asian vegetables can be found at your local greengrocer. Add a delicious crunch and goodness to your stir-fries by adding a bunch of choy sum or pak choy. Asian greens are $2-$2.50 a bunch.
Versatile, mild flavoured leeks are ideal for flavouring soups, casseroles, flans, pies and vegetable dishes. Combine leeks with cheese, cream, bacon, tomatoes, potatoes and mushrooms. Try leeks as an alternative to onions, a large stem is around $2.50-$3 each. Tip: Split and fan leeks, then wash, under running water to dislodge and soil.
Fennel is a crisp, root vegetable with a delicate aniseed flavour that complements lamb and seafood, fennel also teams deliciously with pears and plums. Serve thinly sliced fennel as an accompaniment to a hot curry or simmer in vegetable stock and serve with chicken. Fennel is $1.50-$2 a bulb. Enjoy a fennel, feta & pomegranate salad.
If you enjoy mushrooms and let’s face it who doesn’t? Then autumn is the perfect time to use mushrooms with other seasonal favourites, like chestnuts, pumpkin, leeks or Asian leafy greens. Team with jumbo flats or mild flavoured buttons in omelettes, sauté sliced mushrooms over crisp toasted and top with a poached egg. Button, cups and flat mushrooms are $8-$12 a kilo. This tasty mushroom, leek & chorizo past a bake is super tasty and easy to make.
Pick up a kilo bag of ultra-versatile and super value carrots for $2-$3.
Pumpkin prices have eased with most varieties retailing for around $3 a kilo, whole.
There is a superb selection of fresh-cut flowers available this week including, sunflowers, tulips, fragrant roses, dahlia, bird of paradise, gerbera, snapdragons, stock, Oriental lilies, daisy chrysanthemum, asters, protea, Easter daisies and celosia. Team flowers with interesting foliage to create a display.
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 0438 725 453.
Published On 2020-03-30 17:25:00Print Page