Sydney Markets Fresh Fruit Vegetable & Flower Report
8 - 15 July 2019


VEGETABLES

VegetablesNutritious Brussels sprouts are full of goodness and the quality is superb, expect to pay $3-$6 a kilo. This flavoursome brussels sprouts, bok choy & chicken stir-fry is perfect for meatless Mondays.

Snap up chestnuts. Fire up the oven and roast a big handful of aromatic chestnuts. Roasting is easy, simply cut a shallow cross through the flat side of each chestnut and roast at 200oC for 30 minutes, cool slightly that peel while still warm. Chestnuts are $8-$15 a kilo, depending on variety and size. Add cooked chestnuts to stir-fries, meat stuffing, winter soups or roasted vegetables.

Leeks delicious, delicate sweet onion flavor, is ideal for soups (like a, creamy celeriac, leek & bacon soup) casseroles, meat stuffing, quiche, frittata and cheese based dishes. Plump single stemmed leeks are $2-$3 each.

Delicious raw or cooked fennels delicate aniseed flavor teams deliciously with citrus fruits, tomatoes, lamb, chicken, or seafood. Add diced fennel to chunky vegetable soups, casseroles, pasta dish or toss shredded fennel through citrus for a salad to serve with fish. Fennel is $1.50-$2.50 a bulb.

With their crisp texture, bright green leaves and stems and excellent nutritional value, it’s no surprise that Asian vegetables are growing in popularity. To make your next stir-fry more authentic and delicious, toss in a bunch of chopped gai lum, pak choy, bok choy or choy sum. At $2-$2.50 bunch, they are super value.

Orange-fleshed sweet potato also known as kumara good value at $2-$4 a kilo. Delicious mashed, diced and roasted or baked in peeled chunks kumara has a pleasant sweet flavour.

The silky, tender leaves of English spinach have a delicate flavour. Serve spinach in salads, toss small leaves into pasta dishes or serve with rice noodles, quinoa or sautéed mushrooms. Add to risottos or frittata fillings. Spinach is $2-$3 a bunch. Alternatively, baby spinach leaves sold loose are available for around $12-$15 a kilo.

One of the healthiest greens, vibrant curly leafed kale is a rich source of vitamins. 100g of kale has well over 2 day’s supply of vitamin C! It also supplies iron, calcium and potassium. Store in a plastic bag in the crisper and use with 2-3 days. Kale is $2.50-$4 a bunch. Try this kale with garlic, currants and pine nuts.

Highly nutritious broccolini is a superb choice for winter. The crunchy stem and mini broccoli-lie top can all be eaten, so no wastage. Pick up a bunch or two on broccolini for $2-$3. Broccolini is delicious in the fragrant green vegetable & salmon curry.

FRUIT

FruitNow is the time to enjoy winter fabulous citrus harvest. Make the most of super juicy Navel & Cara Car oranges, lemons, mandarins, pink grapefruit, tangelos and cumquats. Good value citrus is high in vitamin C and options to use the rind, pulp and juicy or the whole fruit, boosting flavour in your meals without adding loads of extra kilojoules.

Hass avocados are a perfect substitute for butter on a sandwich or enjoy them spread on rice crackers and topped with a slice of ripe tomato. Larger sized Hass avocados are retailing at $2-$4 each. Your local greengrocers are offering special on multi buys.

Winter strawberries from Queensland are eating beautifully. Expect to pay $2-$4 depending on punnet and strawberry size. Rinse gently just before preparing, and use as soon as possible for maximum freshness.

Delicious fresh Medjool dates have soft sweet flesh with a caramel-like flavour. Eat them fresh for a sweet snack or deseed and chop them and add to cakes and puddings or porridge. Dates are $15-$22 depending on grade.

Nutritious and natural sweet pears are perfect for creating simply elegant desserts or enjoy poached pears for breakfast. Poached, roasted, baked or stewed pears are great value at $2-$5 a kilo, depending on variety and size.

Delicately scented, exotic quinces are in good supply in June and July. Closely related to apples and pears, quinces can be stewed, baked, poached or used to make jams, jellies and pastes. They are superb slowly simmered in a sugar and cinnamon syrup. Enjoy quince this week at $3-$5 a kilo.

FLOWERS

FlowersWith a dazzling range of freesia, tulips, dancing lady’s, cymbidium orchids, wattle, lilies, stock, sweetpea, protea, banksia, poppies, chrysanthemums, purple iris, kale, delphinium, bird of paradise, lavender, snapdragon, protea, iris, Leucadendron, geraldton wax, cotton, asters and roses are a popular choice. For fragrance take home lavender, hyacinth and oriental lilies, while the jonquils and daffodils are a thrifty buy. Imported peonies are also a winter favourite. Mix your flowers with interesting foliage to create a stunning display.

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. If republishing please credit www.sydneymarkets.com.au



Published On 2019-07-08 17:25:00

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