Sydney Markets Fresh Fruit Vegetable & Flower Report
8 - 13 October 2019
Spring broad beans are a seasonal favourite. Apart from being a tasty and versatile legume, broad beans are a source of protein, iron and B group vitamins making them especially valuable for those who choose a vegetarian diet. This easy to whip up Moroccan broad bean dip can also be used as a sandwich spread. Broad beans are $4-$6 a kilo.
Bunches of premium quality and ultra-thrifty Victorian grown asparagus is in peak supply. Make the most of the extremely adaptable and super tasty green asparagus at $1-$2 a bunch.
Golden coloured and round in shape, Jack-o-lanterns or Halloween pumpkins from Western Australia’s Ord River area, Mareeba and Bowen in Queensland are now available. Pumpkin carving for Halloween is becoming increasingly popular and pumpkins sell out fast, so don’t miss out, get in early.
Nutritious, versatile, thrifty and quick to cook, leafy Asian vegetables continue to grow in popularity. Spring is a fabulous time of the year to enjoy bok choy, gai lum, choy sum, gai choy and pak choy. Steamed or stir-fried they team deliciously with seafood, chicken, pork or beef. Pick up a few bunches this week. Try this choy sum 8 different ways or this Miso veggies & beef with noodles takes only 10 minutes to cook. Expect to pay $1-$2 a bunch.
Love your peas? Then now is the time to make the most of 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. Kids love shelling peas and best of all they are most likely to eat them during the preparation. Peas are $5-$7 a kilo.
Broccoli is a year-round favourite that is a powerhouse of nutrients and a very good source of fibre. This week broccoli is coming from two states. Premium Victorian broccoli, is rich in colour, tight and has a week’s shelf life and will retail for $4-$5 a kilo. Queensland stock is lighter in colour, more open and has a shorter shelf life but is only $3-$4 a kilo.
Pale, aromatic bulbs of fennel are delicious eating and fantastic value at 80¢-$1.50 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.
This year’s bumper Hass avocado harvest means that we are getting quality avocadoes for $2-$4 each. Start your day with smacked avocado on toast, topped with sliced cherry or grape tomatoes for $1.50-$3 a punnet.
Early season Northern Territory mangoes are top-notch, despite the cooler spring weather. Over the next month, Darwin Growers will be in full production. This year’s mango harvested of Kensington Pride and R2E2 mangoes are plentiful and flavoursome. Mangoes are now retailing for $2-$5 each, depending on size and variety. Try this Char-grilled mango, chilli & lime chicken.
Sweet red-fleshed papaya is delicious eating and available for $3-$6 a kilo. Kick start your day with a tasty Papaya Breakfast Bowl, perfect for boosting your vitamin C and A.
Quality Camerosa and Fortuna strawberries from Western Australia are a tasty buy at $2.50-$3 a punnet. Your local greengrocer may also sell Queensland fruit for $1.50-$2 a punnet, it’s a great buy but use within a day of purchasing.
Super nutritious and brimming with antioxidants fresh blueberries are sweet and plump. Enjoy blueberries as a low kilojoule snack, no preparation required, just rinse in cold water. this No-bake blueberry & sweet ricotta tart. Blueberries are $2.50-$3 a punnet.
Smooth-fleshed succulent rockmelons are a great thirst-quencher. It’s important to wash the melon rind before cutting into wedges and serving. Serve chilled rockmelon wedges at any time of day. Rockmelons are $2-$5 each, depending on size.
Pop ultra-juicy Navel and blood oranges and Honey Murcott mandarins on the shopping list. Citrus is delicious and prices are $3-$5 a kilo.
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 extremely filling giving you sustained energy. Depending on size bananas are $3-$4 a kilo. This scrumptious Banana, blueberry & chia loaf is also a superb way to enjoy bananas.
Seedless watermelon is a choice buy this week at $1.50-$2 a kilo if purchased whole.
Small quantities of new season peaches and nectarines are starting to arrive in the Sydney Markets.
There is a magnificent selection of superb quality fresh flowers available this week at your local florist. Spring blooms include, 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, Retailer Support Manager on mobile 0438 725 453.
Published On 2019-10-08 17:25:00Print Page