Sydney Markets Fresh Fruit Vegetable & Flower Report
4 - 10 OCTOBER 2021
There is nothing quite like enjoying a juicy mango. This week you can choose from the Kensington Pride or R2E2 varieties. Luscious mangoes are priced at $2-$5 each, depending o the variety, size and quality.
Juicy, fibre rich Packham pear, small pears are retail around $3 a kilo, and larger sizes are $3-$5 a kilo. Delicious as a healthy fibre rich snack, pears are also perfect for baking, poaching and using in muffins. Try our easy pear and pecan muffins.
Golden fleshed pineapples are naturally refreshing, versatile and a good source of vitamin C. Kids adore smoothies and fresh pineapples make a delicious, tangy and easy to make mocktail; try our pineapple and mango slushie; it’s a refreshing treat. Pineapples are $4-$6 each, depending on size and variety.
Blueberries are plentiful. Keep an eye out for multi-buy specials on these antioxidant-rich berries. Specials are starting around $3-$6 a punnet, depending on size. Team blueberries and strawberries and serve with an easy to make vanilla panna cotta.
Fragrant vivid red strawberries are heavenly eaten just on their own. Strawberries team well with cream or chocolate, and a delicious with sponge cake or pavlova. Strawberries $2-$3 a punnet.
Plump juicy lemons are $3-$5 a kilo. Whisk together the juice of a lemon with olive oil, crushed garlic, a pinch of salt and sugar for a fresh salad dressing or to serve with an asparagus salad.
Queensland bananas are top value at $2-$4 a kilo. A good source of dietary fibre and also provides potassium. The body needs potassium to balance sodium (from salt) and maintain healthy blood pressure.
Succulent, tropical tasting papaya is a top buy at $3-$6 a kilo. Use papaya as a meat tenderiser. An enzyme found in papaya helps tenderise meat. Place the mashed flesh of a small papaya in a sealable plastic bag with a tougher cut of meat, shake bag to coat meat and refrigerate for 30 minutes. Wipe off papaya before cooking.
Vibrant ruby red rhubarb is loaded with calcium, so it’s good for your teeth and bones. Rhubarb adds a delightful l flavour to a Moroccan style sweet curry, stew with apples and bake wrapped in filo pastry. Pick up a bunch for $2-$3.
Freshen up your menu with new season asparagus. Grab a few bunches and discover just how delicious and versatile these nutritious green spears are. They are perfect in a salad, stir-fries, added to risotto, char-grill spears and served topped with a Dijon flavoured mayonnaise. At $1-$3 a bunch, asparagus is a thrifty, and tasty spring buy.
Crunchy and mild-flavoured, Iceberg lettuce is rich in fibre and a bargain at $2.50-$3each. Toss lettuce wedges with sliced boiled egg, toasted pine nuts and crisp bacon pieces in a salad. Drizzle with your favourite dressing.
Asian greens are top quality and value this week. For maximum flavour and freshness, buy Asian greens regularly and cook them only until just tender. Asian greens are $1.50-$2.50 a bunch.
There is no excuse for serving a boring salad this spring. Try pepper flavoured watercress teamed with avocado, crispy bacon and a yoghurt dressing. Watercress is only $2-$3 a bunch and is a powerhouse of nutrients, including iron, beta carotene, B vitamins, C and E. Try this watercress, avocado and tuna salad
Crispy bean sprouts add crunch and flavour to all sorts of dishes. Choose firm white bean sprouts with small yellow tips. Avoid brownish ones. Refrigerate sprouts in an airtight container and eat within two days. Rinse in cold water just before use. At $2-$3 for a 150-gram bag, beans sprouts are a bargain. Here’s are three serving ideas:
- Top a spicy laksa or other Asian-inspired soups with bean sprouts.
- Toss bean sprouts through any stir-fries just before serving.
- Add bean sprouts to Pad Thai or fried rice.
Keep it fast and fresh with fabulous fennel. With its delicious aniseed flavour and crisp texture, the fennel adds vibrancy to spring salads. It has virtually no fat and few kilojoules and is refreshing raw or cooked. Pop a bulb of fennel on your shopping list to enjoy with pink grapefruit and salmon for a delicious salad. Fennel is $1.50-$2.50 a bulb.
With its glossy purple skin and creamy white flesh, eggplant is easily recognisable. Once known as the “love apple,” eggplants are delicious grilled, baked, stir-fried or sautéed. Field grown eggplants are plentiful and a thrifty buy at $2-$4 a kilo but, you will pay $6-$8 a kilo for premium glasshouse grown. Perfect for a BBQ eggplant dip, salad, Thai style curry, or a Japanese inspired Miso and Chilli-Glazed Roasted Eggplant
Broad beans are plentiful and selling for $6-$8 a kilo. Split pods and remove beans - cook beans in boiling water for 2 minutes. Drain, rinse and slip beans out of their tough outer skins. Use peeled beans as required in recipes or boil for a further 3 minutes, depending on size, until just tender. Season and serve with a drizzle of extra virgin olive oil and grate over parmesan cheese.
Telegraph cucumbers are good value at $1.50-$2 each and Lebanese cucumbers are $3-$4 a kilo. This lime-marinated fish with cucumber anf avocado salad makes a tasty and easy mid-week meal.
With its attractive orange flesh and rich, creamy texture kumara is delicious roasted and enjoyed hot or cold in a salad or couscous dish. Spice it up with a bit of grated ginger, chopped coriander or cumin to make it extra special. Medium to large-sized kumara is $2-$4 a kilo.
The natural goodness of Chinese cabbage is ideal for use in a range of quick and easy meals. Delicious sautéed, steamed or tossed in a hot wok;this easy-to-prepare vegetable requires minimum cooking. These vegetarian potstickers use 2 cups of shredded cabbage and are a delicious way to add cabbage to your diet. Expect to pay $3-$4 a head for Chinese cabbage.
Machine harvested green beans are a thrifty buy at $2-$3 a kilo, not maximum quality use within 2 days of purchasing.
When it comes to fragrance, you can’t go past lilac, lilies, lily of the valley, boronia and stunning local roses. Other seasonal buys include ranunculus, cornflowers, waratahs, king protea, cymbidium orchids, hellebores, arum lilies, anemones, chincherinchee, lisianthus, Queen Anne’s lace, buddleia, poppies, buddleia, snowballs, daisies, gerberas and delphinium.
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 2021-10-05 10:43:00Print Page