Sydney Markets Fresh Fruit Vegetable & Flower Report
9 to 14 June 2020


FRUIT

FruitLooking for a low kilojoules snack, then you can’t go passed Aussie apples. There is a fabulous selection of apples at your local greengrocer; varieties include Royal Gala, Pink Lady, Granny Smith, Kanzi, Jazz, Envy, Bravo and Fuji apples. Most apples are retailing at $3-$8 kilo depending on type and size. Fuji are $12-$15 a kilo.

New to the apple section at your local greengrocer is Yello this a Japanese apple variety was developed in 1993, and is a cross between a Golden Delicious apple and an older Japanese variety called Senshu. Characterised by vibrate yellow skin, crispy flesh and natural high sugar levels. Yellos are retailing for $12-15 a kilo.

Hass avocados have a butter-like texture and rich nutty flavour. Winter is the peak time, to make the most of avocados as the quality and price $1.50-$4 each, depending on size.

Rhubarb is in good supply and selling for $4-$5 a bunch. Stew chopped rhubarb with strawberries and top with a tasty crumble topping.

Super juicy, and easy to peel mandarins are an ideal snack food however they are also ideal for adding a tangy citrus flavour to a crisp winter salad. Combine mandarin segments with shredded fennel, rocket, sliced green onions and pomegranate seeds. Drizzle with olive oil and lemon dressing to serve, its fresh, light and easy. Imperial mandarins are a popular choice, or try the larger sized Daisy or Nova varieties. Mandarins are at $4-$7 a kilo, depending on variety.

Fragrant golden-skinned quince has a musky flavour, and there is something quite alluring about the way their pale flesh transforms to a soft pin to rich claret colour on long slow cooking. Discover the charm of quince this week for only $3-$4 a kilo.

Winter is the peak time for citrus especially Navel oranges. Enjoy the traditional orange-fleshed Washington or Leng navels for $2-$6 a kilo. Look for specials on 3-kilo net bags.

Delicious and juicy pears are plentiful. Serve pear s poached or baked or slice semi-ripe pears and toss rockets, toasted walnuts and shaved pecorino cheese. Packham pears are $3-$4 a kilo.

VEGETABLES

VegetablesGlossy red capsicums from Bundaberg are a savvy buy this week. Mix it up and use the yellow capsicums at capsicum are ranging in price from $4-$7 a kilo, depending on variety.

Like other orange-fleshed vegetables, Jap pumpkin is a good source of beta carotene, which the body converts to vitamin A. Also provides many related carotenoids which help keep body tissues healthy. Provides potassium, which the body puts to good use in combating the harmful effects that excess sodium (from salt) can have on blood pressure. At $1-$2 a kilo Jap pumpkins are a good all-rounder that can be baked, boiled or steamed.

Loaded with antioxidants and B group vitamin fresh agricius mushrooms (that buttons, cups, flats and your Swiss brown and Portabella are perfect to add to soups, casseroles, pasta dishes, meatloaf or spaghetti Bolognaise. Mushrooms are $10-$12 a kilo, look specials. Whip up our tasty

Economical and healthy leafy kale is a popular choice. Use raw in salads or juices or pan fry and add to an ultra-healthy green veggie, avocado & egg bowl. Kale is a rich source of vitamins, including C, E, K, folate and beta carotene (converted to vitamin A in the body). 100g of kale has well over two days’ supply of vitamin C. Kale also supplies a number of minerals, including iron (important for red blood cells), calcium (involved in healthy bones) and potassium. Kale is a bargain at $2-$3 a bunch.

Globe artichoke seeds are reputedly brought to Australia by the early Sicilian immigrants. Regarded as one of the aristocrats of the veggie world, globe artichokes can be boiled, stuffed, baked, braised, fried or preserved in olive oil. Their delicate sweet, nutty taste is superb teamed with melted butter, tomatoes, capers, mushrooms, hard cheeses and fresh herbs. They may seem tricky to prepare but to know them is to love them. Artichokes are retailing at $2.50-$3 each.

The beautiful reddish-marron colour of radicchio lettuce, adds a splash of colour to winter meals. Its slightly bitter flavour is regularly used to add balance to sweeter salads or pasta dishes. Radicchio are at their best in winter and are available for $3-$4 a head.

Choose bright white to creamy white cauliflower with firm florets and fresh-looking leaves attached to the stem base. Cauliflowers teams deliciously with leeks, bacon, cheese. Have you tried baking a whole cauliflower – this whole roasted spiced cauliflower with tahini yoghurt & pomegranate is delicious. Pop a cauli in your trolley this week for $5-$6 a head, depending on size and give this recipe a go.

The humble cabbage is an underrated vegetable that is delicious raw or cooked. Add shredded cabbage to soul-warming chunky style vegetable soups or panfry like a cabbage & leeks with bacon & pine. Cabbage is a thrifty buy at $3-$5 a head, depending on size. Alternatively, mild tasting wombok, also known as Chinese cabbage is a thrifty buy at $3-$4 a head. Shred wombok and stir fry or team with rocket, julienned apple and toasted pine nuts for a tasty salad.

Fresh fennel is a thrifty buy. It works well finely shredded in salads adding a delicate aniseed flavour, on cooking it becomes sweeter and is a tasty addition to soups, casseroles or roasted it is an appetising accompaniment to serve with lamb, chicken or fish. Fennel is retailing at $1.50-$2 a bulb.

Vibrant carrots are in abundance in winter. Team carrots with fresh coriander, coconut milk and red chilli or Moroccan spices to create tasty winter soups. Like this vegan veggie & lentil soup or creamy carrot & chickpea soup both are delicious and easy to make. Just one carrot (120g) provides enough beta carotene for two days’ recommended intake of vitamin A. Carrot are a bargain at $2-$2.50 a kilo.

FLOWERS

FlowersWinter is a fantastic time of the year to enjoy quality flowers. The cooler weather means buds open slowly and the vase life is extended. Fill your favourite vase with quality blooms such as lilies, stock, ranunculus, freesia, poppies, leucadendron, roses, tulips, forget me knots, sweetpea, jonquils, cymbidium orchids, ornamental kale or purple iris, imported peonies



Published On 2020-06-10 08:28:13

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