Sydney Markets Fresh Fruit Vegetable & Flower Report
4 - 10 JULY 2022


FRUIT

Fruit Warm winter desserts made with seasonal fruit are comforting and satisfying; use versatile Granny smith apples at ($3-$5 a kilo) depending on size. This week make apple and golden syrup pudding or roast classic Beurre bosc pears ($4-$5.50 a kilo) to create a satisfying tray of roasted pears with honey and walnuts.

Oranges are plentiful, and there are a few choices to enjoy. Traditional navels, oranges ($3-$6 a kilo) and Cara Cara navels ($4-$7).

Use tangy juice lemons to make luscious desserts, or combine the zest of lemons with crushed garlic, parsley and olive oil to make a super tasty gremolata to drizzle on soup, ossobuco or slow-roasted lamb shanks. Lemons are $2-$6 a kilo.

Fill your fruit bowl with vibrant orange-coloured vitamin C-rich mandarins. There are several varieties to choose from, so prices range from $3-$6 a kilo. South Australian fruit is firm-skinned and juicy.

One of the most nutritious of all fruit, papaya has a high content of vitamin C (200g would provide 2-3 days' supply) and beta carotene. Prices are easing on red-fleshed papaya; this week expect to pay $3-$6 a kilo.

Green fleshed kiwifruits are in plentiful supply and selling for $6-$8 a kilo. Kiwifruit adds glorious colour to winter fruit salads, or scoop out the flesh with a spoon for the perfect snack.

Winter is a great time to enjoy fresh Medjool dates. Plump, soft and caramel-tasting fresh dates are also a good source of vitamin C, which is essential to help prevent infection. Add dates to a curry, enjoy as a snack or whip a sticky Medjool date cake. Medjool dates are $16-$24 a kilo, depending on grade.

Luscious Queensland strawberries season is off to a slow start due to the cooler weather, so prices are still around $5-$8 for a 250g punnet. Look for multi-buy specials at your local greengrocer to save. Strawberries are delicious in winter crumbles, muffins, pies and puddings. Strawberries are $5-$8 for a 250g punnet.

Hass avocados are in peak supply in winter, and at $1-$3 each, they are super good value right now. Pop a few 'avos' in the trolley this week and serve them with tacos and fish tortillas.

VEGETABLES

Vegetables Bok choy is the perfect partner for authentic Asian flavours. Serve this fast-cooking leafy green veggie with garlic, oyster sauce, chilli and ginger, as a side dish, in broths like this baby bok choy and roast pork in five-spice broth. Bok choy is also fabulous in laksas, curries, casseroles and stir-fries. Grab a few bunches; bok choy is $3-$3.50 a bunch.

Take advantage of winter's bountiful harvest to create a range of tempting fennel dishes that will satisfy your savoury crazing’s. Try this fennel, tomato and Italian sausage spaghetti or fennel, leek and chickpea soup. Depending on size, fennel is available for $2-$3 a bulb.

Cooking with herbs and spices is a fabulous way to boost the flavour. Cumin has a warm, earthy taste and fragrance with a hint of sweetness and bitterness; it is a key component of curry powder. Team ground cumin with nutritious winter cauliflowers ($5-$6 ahead), carrot ($2.50-$3 a kilo) and brushed potatoes ($3-$4 a kilo or $9 for a 5 kg bag) to create Indian spiced winter vegetables; this delicious dish is ideal for serving as a side dish or vegetarian meal.

Broccolini is at its best quality in the colder months. Select broccolini with firm, compact buds and firm. Delicious steamed, stir-fried or add to a pasta or noodle dish. Expect to pay $3-$4 a bunch this week.

Ward off winter chills with hearty homemade soups packed with seasonal veggies packed with flavour and goodness. Knobbly bulb veggie celeriac is at its best in winter. Celeriac has a delicate celery flavour and is delicious when mashed to serve on the side or hero this winter classic in a creamy celeriac, leek and smoked fish chowder. Celeriac is $6-$7 a bulb, depending on size.

One of the healthiest greens, vibrant curly leafed kale is a rich source of vitamins. 100g of kale supplies you will over 2 days' supply of vitamin C! It also supplies iron, calcium and potassium. Store in a plastic bag in the crisper and use within 2-3 days. Kale is $3-$5 a bunch. Try this green veggie, avocado and egg bowls.

Mushrooms are a powerhouse of nutrients and flavour. Add them to a risotto; make a bowl of umami-rich soup, or use them with gnocchi and fresh sage. Button, cups and flat mushrooms are $12-$15 a kilo.

Large plump leeks have a delicate onion flavour. Add finely chopped leek to soups, burger mixtures, bolognaise sauce, casseroles, or braise with thyme until soft to serve on the side. Large plump leeks are $2.50-$3 each.

Take a fresh look at beetroot bulbs at $4-$5 a kilo. Winter is the perfect time to discover the beetroot's sweet earthy flavour and versatility; boiled, roasted or steamed; it is truly delicious.

FLOWERS

Flowers Your local florist has a superb selection of winter blooms. It's time to enjoy delphinium, roses, bird of paradise, lavender’ poppies, purple iris, freesia, tulips, cymbidium orchids, lilies, stock, sweetpeas, protea, banksia, kale, ,snapdragon, protea, iris, leucadendron, oriental lilies, Geraldton wax, lavender, hyacinth, jonquils and daffodils are a thrifty buy.




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 2022-07-04 15:40:00

Print Page