Sydney Markets Fresh Fruit Vegetable & Flower Report
9 - 15 March 2020


VEGETABLES

VegetablesEggplants are a standout for value and quality this week at $3-$7 a kilo. Serv up a platter of barbecued eggplant with minted yoghurt and pomegranate. Try crumbed eggplant with a minted tzatziki or bake layered with tomato sauce and three cheeses.

Brown onions are top value at $2-$3 a kilo. White onions are $4-$5 a kilo and Red onions are $3-$5 a kilo. For a mild oniony flavour, tasty leeks at $2-$3 a stem are a good choice.

Tender and juicy Lebanese cucumbers prices have eased a little to $3-$5 a kilo. Telegraph cucumber are reasonably priced $1-$1.50 each and Baby Quakes are available for $3-$4 a punnet. This lime-marinated fish with cucumber & avocado salad makes a tasty and easy mid-week meal.

Lengthy bunches of snake beans at $2.50-$3 a bunch offer home -cooks a cheaper option this week to green beans which are $8-$12 a kilo. Add snake beans to salad, curries and stir-fries.

Super versatile and ultra-healthy carrots are the perfect ingredient to build a meal around. Fabulous raw in salads, crunchy in stir-fries, pureed in soup, caramelised in a casserole or grated into wholemeal muffins – no matter how you enjoy them at $2-$3 a kilo, carrots are top value.

Broccolini is a hybrid cross between Chinese Broccoli – also known as Gia lum and traditional broccoli. With broccolini you get the best of both worlds, long tender asparagus like stems and delicate flowery green florets.

With broccoli prices up to $8 a kilo this week. Broccolini make a good alternative at only $2-$3 a bunch.

Leafy and nutritious kale is a popular choice for green juices, stir-frying or adding shredded to frittatas and omelettes. Add a bunch to your shopping list, it is only $2.50-$3 for a generous bunch. This sautéed kale, enoki, mushrooms & eggs is an ultra-delicious way to start or finish the day with.

Ideal for making long pasta-like zucchini ‘spaghetti’, zucchinis is low carb, gluten-free and contains fibre. Created from fresh zucchini, it’s very easy to make using a julienne peeler or a spiralizer. About 800g zucchini is sufficient to make ‘spaghetti’ to serve 4. Get creative with super versatile zucchinis this week as they are only $4-$6 a kilo.

With its attractive orange flesh and rich creamy texture kumara is delicious roasted and enjoyed hot or cold in a salad or couscous dish. Spice it up with a little grated ginger, chopped coriander or cumin to make it extra special. Medium to large-sized kumara is $2-$4 a kilo.

FRUIT

FruitApple harvesting is underway across the country. New-season varieties fresh off the orchards include Royal Gala, Fuji, Jonathon, Delicious and Granny Smith. Storing apples in the crisper section of the refrigerator maintains their crunchy texture. Depending on variety apples are selling for $3-$8 a kilo.

Super sweet Piel de sapo melons (also known as Christmas melons) are in good value at $3-$5 each. Wash melons before cutting to ensure no soil is on the rind. Rockmelons continue to be reasonably priced with good flavour ant $3-$5 each.

Available until late autumn, Williams pears are fast ripening and perfect for poaching, add slices of firm pear to a salad or simply wash and enjoy as a healthy snack. Williams pears are $2-$4 a kilo.

Sweet figs are sublime. Figs team equally as well with savoury foods such as nuts, meats and cheese. Try adding figs to a homemade pizza, teamed with prosciutto and feta. Enjoy quality figs for $1-$3 each.

Tangy limes are plentiful and very affordable at $3-$5 a kilo or 50¢-80¢ each, look for bulk buy specials. To maximise the volume of juice you get from a lime, roll limes between your palm and the benchtop to loosen fibres before cutting and juicing. This Lime Cheesecake With Summer Fruits is a crowd-pleaser.

Whole Seedless watermelon is good a thrifty choice this week at $1-$2 a kilo when purchased whole.

Premium quality table grapes are plentiful this week. Select from Black Muscat, natural Sultana, Thompson seedless, Crimson seedless. There is also a new variety called Cotton Candy worth a taste test. Depending on variety, grapes will sell from between $3-$10 a kilo.

Sweet persimmons season has started. Sweet persimmon also known as Fuji fruit look like a persimmon however unlike traditional persimmons, they can be eaten hard and crisp. Their attractive tangerine coloured flesh is a tasty addition to a salad or cheese board. Expect to pay $1-$3 each, depending on size and quality.

Attractive ruby-coloured and antioxidant-rich pomegranates contain fruit contains jewel-like seeds bursting with juice and flavour. Sprinkle the seeds over a range of dishes, and use the juice for salad dressings or marinades. Pomegranate compliments lamb, duck and chicken dishes. Liven up your porridge, salads, couscous, eggplant or hummus with a spoonful of pomegranate seeds. Pomegranates are $3-$6 each.

Don’t miss out on flavoursome plums, bursting with colour and flavour. Autumn Giant, Angelino, Sugar plums, Tegan Blue and October Sun are all in season. Plums are selling for $3-$10 a kilo, depending on the variety. These easy plum tarts are scrumptious. Ultra-tasty and healthy Queen Garnet plums are $12-$15 depending on size.

New season Australian grown Sheppard avocados are the best eating avocado at this time of year at $2.50-$4 each. This pear-shaped avocado with smooth green skin has a butter flavour and does not brown (oxidise) once cut.

Versatile banana $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.

Luscious tropical papaya is in plentiful. Start your day with a large wedge of these vitamin A and C rich fruits, enhanced with a drizzle of lime juice. Papayas are $3-$6 a kilo, depending on variety and size.

FLOWERS

FlowersPink ice protea, pineapple lily, sedum, hanging amaranth, dancing lady, local roses, lisianthus, bachelor buttons, dahlia, asters tulips, snowberry, flowering ginger, gum nuts, celosia, beehive ginger, sunflowers, kale, hydrangea, chrysanthemums, pepper bush and tiger lily.

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 2020-03-09 17:25:00

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