29 July - 4 August 2019

VEGETABLE

With their crisp texture, bright green leaves and stems and excellent nutritional value, it’s no surprise that Asian vegetables are growing choice. 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.

Vitamin D is essential for strong bones, muscles and overall health. Mushrooms are a source of vitamin D. Button, cups and flat mushrooms are $11-$12 a kilo. This mushroom meatballs in cherry tomato sauce is a family favourite.

Eggplant is a versatile Mediterranean vegetable that is easy to prepare. No need to salt, simply slice, brush with olive oil and grill until tender. Add cooked eggplant slices to pizza topping, sandwiches and antipasto or try this eggplant and roast capsicum salad. Eggplants are a thrifty buy at $4-$8 a kilo depending on variety, origin and growing conditions.

Leafy kale is a thrifty buy and it delivers on nutrition, versatility and value for money. Available in green or a lovely purple/green combination and sold by the bunch for $2-$3 a bunch. Try this sautéed winter greens for a quick side dish.

The best-known member of the cruciferous family of vegetables, broccoli is a rich source of antioxidants and a good source of fibre, folate, and potassium. Raw, it makes a nice complement to salads. Steamed is another good way to absorb broccoli's many nutrients. Broccoli is $3-$5 a kilo. Alternative broccolini sold in bunches it is vegetable is 100% edible, the stems are tender and it’s very tasty. Broccolini is around $2-$3 a bunch.

Mild flavoured golden yellow squash is a versatile veggie, try them this week sliced and pan-fried with garlic and chilli or roasted with pancetta. Garlic & pine nut crumb. Squash are $11-$14 a kilo.

English spinach is a fabulous buy this week at $1.50-$2 a bunch. Toss spinach into a hot wok with crunched garlic and toss until just wilted. If the kids don’t like the eat their greens hide them in this Spinach & zucchini Chocolate Cake.

Fennel has been used in French and Italian kitchens for centuries and has increased in popularity in Australia, its delicate aniseed flavour, and celery-like texture making it suitable for adding to soups, casseroles, risottos, pasta and salads. Try this Radicchio, fennel, pear & blue cheese salad Medium to large fennel bulbs are $1.50-$2 each.

Add colour and sweetness to a stir-fry, casserole or an omelet with sliced or diced Queensland grown red capsicum for only $3.50-$4 a kilo.

Globe artichokes are a stunning vegetable with a unique, sweet and subtle flavour. Early supplies of artichokes are from Victoria and growers in the Sydney basin; expect to pay $2.30-$2.50 a head. If you have not prepared globe artichokes this recipe is a great starting point globe artichokes with prosciutto.

FRUIT

Fruit Aromatic and flavoursome strawberries are also a good source of fibre. This week we should see strawberries on sale for around $2.50-$4 a punnet, depending on growing area, variety, and berry and punnet size. Some of the most memorable desserts ever created include strawberries.

Queensland grown grape and cherry tomatoes are flavoursome and good value this week at $2.50-$3 a punnet.

For a stunning quick dessert, toss tangelo segments with halved hulled strawberries. Squeeze over tangelo juice and refrigerate for 15 minutes. Serve with a scoop of mascarpone and a drizzle of liqueur. Tangelos are $3-$6 a kil, depending on size.

Sweet eating blueberries are a nice change at this time of years prices are easing; expect to pay $3.50-$4 a punnet. Seville oranges are bittersweet in flavour and are most commonly used for making marmalade. So, if you like to make your homemade spreads you had best get cracking while the price and quality are at their best. Seville oranges are around $4-$5 a kilo.

Blood oranges are ultra-juicy. Segment fruit over a bowl and reserve the juice. Use blood orange juice in marinades, salad dressings or drizzle over pan-fried fish or chicken. Blood oranges are selling for $3.50-$4 a kilo, depending on size and quality.

Premium Hass avocados from Southern Queensland and Northern NSW are plentiful and selling for $1.50-$3 each.

Tropical tasting pineapples are tangy and sweet. Depending on size golden fleshed pineapples are selling for $4-$6 each. Toss pineapple pieces into a stir-fry with pork and vegetables. For a quick dessert; warm chunks of pineapple in butter and brown sugar and serve with a dollop of cream.

FLOWERS

Flowers The gift of flowers says so much. This week some of the best seasonal buys include violets, hellebores, daphne, stock, sweet peas, freesia, poppies, protea, lavender, leucadendron, kale, flowering blossom, cymbidium orchids, blushing bride, lilies, buddleia, sunflowers, spray roses, carnations, freesia, lisianthus, poppies, roses, tulips, sea holly, forget me knots, jonquils or purple iris.

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 2019-07-29 17:25:00