Sydney Markets Fresh Fruit Vegetable & Flower Report
7 - 13 Sep 2020


FRUIT

FruitLuscious spring strawberries from Western Australia and Queensland are incredibly flavoursome. Fruit is also fragrant and highly coloured. Your local greengrocer will have the freshest strawberries for only $1-$3 for 250 gram a punnet or 500g plates of extra-large strawberries are $3-$6.

Luscious Kensington Pride mango season is finally here, and there are good supplies from the Darwin area. Allow firm mangoes to ripen at room temperature until flesh yields to gentle pressure around the stem. Mangoes are $2.50-$6 each, depending on size.

Sweet-eating Queensland rockmelons are a choice buy at $3-$5 each, depending on the size. If you enjoy the combination of sweet and salt flavours this recipe is a fabulous way to enjoy rockmelons as a light lunch, starter or brunch. Checkout this Rockmelon ‘carpaccio’ & haloumi salad is a winning combination.

Juicy plump mulberries are in season. Gently poach mulberries with diced apple and a little sugar. Serve with yoghurt. Mulberries are $3-$4 a punnet. Mulberries are a good source of vitamin C and also a source of folate (a B vitamin). Both these vitamins contribute to the normal functioning of the body’s immune system.

Make the most of the blood oranges as they are only available for a short time. Their stunning coloured juice is sweet and tangy. Blood oranges are unique as they are one of the only citrus fruit to supply anthocyanins and antioxidant (which are more commonly found in blueberries, cherries and red wine). Enjoy a kilo this week for $3-$6.

Their attractive purplish-blue colour and sweet flavour teamed with their high antioxidant qualities makes blueberries a popular and healthy choice. Make the most o the quality and value, as blueberries are only $2.50 $3-$4 a punnet for standard sizes and up to $6 for the jumbo sized berries. Great creative with blueberries, this No-bake blueberry & sweet ricotta tart takes 25 minutes to prepare + little chilling time, and it is so delicious and easy to make.

Vibrant orange coloured tangelos are a hybrid cross between a tangerine and a grapefruit. Yet the fruit is deliciously sweet, tangy, easy to peel nad not as tangy as you may think. Right now tangelos are available for your local greengrocer for $3-$6 a kilo, depending on fruit size. Select tangelos that feel heavy for their size, as this indicates an excellent juice content.

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. For a quick and easy dinner these Pineapple & chicken satay kebabs will impress family and friends.

Creamy, versatile bananas are a family favourite. Perfect for a quick snack or whip up a café-style banana cake that is low in fat and ultra-tasty. Bananas are $3-$4 a kilo.

The refreshing flavour of mint is a tasty addition to an Asian style salad. Toss mint leaves with coriander leaves, thinly sliced cucumber, chopped green onions (shallots) and shredded cooked chicken. Drizzle with a mixture of sweet chilli sauce, fish sauce and lime juice. Top with chopped roasted peanuts and serve. Grab a bunch of fresh mint this week for only $2-$3 a bunch.

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 $2-$4 each depending on size.

VEGETABLES

VegetablesSpring is the peak season for asparagus. More Aussie grown green asparagus is instore 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-$4 a bunch. This Asparagus, crab and lemon risotto is packed with flavour and a cinch to make.

Diced, sliced or cut into batons versatile celery is delicious eaten raw or cooked. Celery is a good source of potassium that helps to control blood pressure and counteract the adverse effects of too much salt in your diet. Celery is a top buy at $1-$3 a bunch.

Snow-white cauliflowers are a thrifty buy this week at $2.50-$3 a head. Roast up a tray of cauliflower florets until they are brown and add to a spring salad, fried rice, lentil dish or serve with a tahini dip. Cauliflower are a good source of vitamin K which is one of the many nutrients that contributes to good bone health.

Leafy silverbeet and English spinach are super good value at $1.50-$2.50. Spinach is rich in an antioxidant called lutein, which is important for eye health. Boost your green intake this week with versatile spinach and silverbeet.

Watercress has a distinct peppery flavour and is an excellent source of vitamin C. Add watercress to salads; serve with roast beef, tomatoes or with char-grilled or barbecued salmon fillets. Watercress is $2-$3 a bunch and is best used within 2-3 days of purchase.

Versatile and mild-tasting zucchinis are a good buy this week at $3-$6 a kilo, depending on quality and size. Serve up this jazzy and flavoursome Mexican-style stuffed zucchinis with avocado mash.

Fennel continues to be a thrifty buy. Traditional stocky shaped Florence fennel is selling for around $1-$2.50 a bulb.

Crispy bean sprouts add crunch and flavour to all sorts of dishes. Choose firm white bean sprouts with small yellow tips. Refrigerate sprouts in an airtight container and eat within 2 days. Rinse in cold water just before use. ➤ Top a spicy laksa or other Asian-inspired soups with bean sprouts, toss bean sprouts through any stir-fries just before serving or add bean sprouts to Pad Thai or fried rice. Bean sprouts are $1.50-$2 a 200g packet.

FLOWERS

FlowersFavourable spring weather has brought on a flush for quality blooms, this week you will discover stunning bunches of ranunculus, hyacinth, daffodils, freesia, snapdragons, flowering blossom, Geraldton wax, stock, double mini gerbera, proteas, daisies, purple iris, tulips, poppies, sunflowers blushing bride and sweetpeas.

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 or 9871 2520.


Published On 2020-09-07 17:48:00

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