Sydney Markets Fresh Fruit Vegetable & Flower Report
5 - 11 OCT 2020
Blueberries have a unique distinct flavour, and they are rich in vitamin C and A. Blueberries are delicious fresh but are also fabulous cooked. Use blueberries in pancakes, muffin batter, team with apples to make a tasty crumble or this scrumptious banana, blueberry & chia loaf is also a superb way to enjoy blueberries. Blueberries are $2-$3 a punnet.
Brimming with beneficial antioxidants and vitamin C, sweet and succulent papaya is a delicious Australian-grown tropical fruit. 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. Red fleshed papaya is retailing at $2.50-$4 a kilo.
Add a tropical taste to your meals this week and a pop a pineapple in your trolley. School holiday are the perfect time to serve up extra tasty and easy to prepare peri peri pineapple, chicken & avocado burgers or whip up a refreshing, fibre rich tropical fruit slushie. Pineapples are available at your local greengrocer for $3-$4.50 each, depending on variety and size.
Luscious new season Victorian, Sydney and Western Australia strawberries are highly coloured, good quality, fragrant and sweet eating. Prices are ranging from $2-$4 a punnet, depending on quality, origin, size and variety. Serve sliced strawberries with ricotta French toast for breakfast or brunch. Supplies of Northern Territory Kensington Pride and the larger sized R2E2 mangoes are increasing. Sweet eating mangoes are $2-$6 each this week depending on variety and size.
Bananas make the ideal quick snack, as the carbohydrates found in bananas has a low glycaemic index which means it is absorbed slowly and is incredibly filling and give you sustained energy. Depending on size bananas are $2-$4 a kilo.
Small quantities of new season peaches and nectarines are starting to arrive in the Sydney Markets.
Crimson fleshed and packed with juicy, Bowen grown seedless watermelon is a bargain at $2-$2.50 a kilo, depending id its whole or cut. Look for specials here too at your local greengrocer.
Add quality Truss tomatoes to your shopping list this week, as they are $4-$6 a kilo. For maximum flavour ripen tomatoes to a rich red colour by storing at room temperature. Serve them warm in a delicious Greek-Style Stuffed Tomatoes or toss into a Salad Nicoise.
Versatile and tasty fresh Victorian grown asparagus is plentiful and priced at $1.50-$2 a bunch. Enjoy it boil, char-grill or steam asparagus to serve hot or cold. Whip up a potato, asparagus & tuna salad with caper & parsley dressing salad.
Carrots are a thrifty buy $1.50-$2.50 a kilo and extremely versatile. Enjoy them raw julienned and sprinkled into a salad or intensify their sweetness by roasting halved carrots with a sprinkling of harissa, then toss with currants, coriander and crumbled feta for a super tasty salad.
Select firm, celery with crisp stalks, pale green and fresh-looking leafy tops. Avoid celery with split or damaged stalks. Toss finely sliced celery with sliced green onions, chopped boiled new potatoes, capers and reduced-fat mayonnaise in a salad. Celery is retailing at $1.50-$2 a bunch.
Boast the flavour and nutritional value of your meals with fresh herbs for $1.50-$2.50 a bunch. Use fresh mint leaves in salads, juices and rice paper rolls. Coriander and mint are delicious used singly or in combination. This coriander, mint & lime chicken noodle salad is a fresh and tasty mid-week meal.
Pale, aromatic bulbs of fennel are delicious eating and fantastic value at $1.50-$2 a bulb. Fennel has virtually no fat and few kilojoules making it an ideal ingredient for those trying to control weight. Try this bean, asparagus, fennel & smoked chicken salad is quick and easy.
Lebanese cucumbers are firm, crunchy and thin-skinned, spring and summer are the peak time for Lebanese cucumbers and this week they are selling for $2-$4 a kilo. Store cucumbers in the refrigerator but away from apples as they will accelerate deteriorate.
Ultra-versatile Iceberg lettuce are super value at $1.50-$2.50 a head. Serve cut into wedges, the perfect way to gather a tasty dressing. Try our lettuce, cucumber, radish & chicken salad.
It’s time to enjoy crisp, easy to prepare fresh spring peas. For the tastiest peas choose bright pods that are firm and plump, but not bulging. Add shelled peas to a salad, serve them with spring lamb or toss through pasta like this Minted pea, bacon & ricotta pasta. Introduce kids to shelling fresh peas. Peas are $8-$12 a kilo.
Vibrant coloured beetroot is delectable. Cut raw beetroot into fine julienne strips and sprinkle over a salad just before serving or steam whole bulbs until tender, then marinate in balsamic vinegar and fresh herbs and serve with labnah. Beetroots are $1.50-$2.50 a bunch. Be sure to snap up local zucchinis at $3-$5 a kilo. For something different, slice and marinate in soy sauce, and grill at your next barbecue. Zucchinis can also be added to a stir fry, grated and baked in a cake or added them to a frittata.
Flavoursome broad beans are still available for $5-$7 a kilo. Remove bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with chicken, lamb, mushrooms, feta, mint, potatoes and artichokes.
Add a splash of red and a delightful peppery flavour to your salads with fresh radishes. At $1.50-$2 a bunch radish are top value. Add radishes freshly sliced or make a quick pickle to add crunch and a boost of flavour. Try this quick pickled radish, cucumber & smoked salmon salad.
Crisp, tender and naturally sweet snow peas are $8-$10 a kilo. The smaller pods are more sweet and tenderer. Kick star your healthier eating plan with this Low-Fat Spring Greens & Chicken Salad.
There is a splendid selection of excellent quality fresh flowers available this week at your local florist. You can expect to find in season now blooms like lilac, guelder rose (snowball), chincherinchee, branch artichokes, red and white waratahs, king protea, boronia, sweet peas, stock, snapdragons, Queen Anne’s lace, flannel flowers, daisies, tulips, ranunculus, freesias, stock, iris, lavender, kangaroo paw, tiger lilies, poppies, bird of paradise, gerbera 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, Retail Support Manager on tel 0438 725 453.
Published On 2020-10-06 13:18:00Print Page