8 - 14 October 2018

FRUIT

Super sweet and 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 $3-$5 each, depending on size. Golden honeydew melons are also in season and a top buy at buy at $3-$5 a kilo. Their smooth sweet a white flesh is delicious.

Tantalising Northern Territory mangoes are plentiful and the quality superb. Select from Kensington Pride and the R2E2 varieties. Mangoes are $1.50-$4 each, depending on size and variety. Look for super specials of $20-$30 for a tray of mangoes at your local greengrocer.

Vibrant crimson fleshed seedless watermelons are super sweet and crunchy. Serve refreshing watermelon in this Watermelon, Rocket & Haloumi Salad With Mint Dressing. Whole watermelon is $1.50-$2 a kilo or $2-$2.50 a kilo for a wedge.

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.

Enjoy superb tasting and extra juicy navel and blood oranges. Navels and blood oranges are retailing at $3-$5 a kilo.

Its fabulous time to enjoy berries. Luscious and flavourful Western Australian strawberries are now in season and a choice buy at $2-$4 a punnet. Super nutritious and brimming with beneficial antioxidants, sweet, plump blueberries are a top buy at $2.50-$3 a punnet.

Tropical tasting papaya from the Mossman area of far north Queensland is $3-$5 a kilo. A fragrant aroma is a good indication of flavour. If cut, select fruit with bright-coloured, undamaged flesh.

Versatile late season lemons are a kitchen essential. Lemon juice and zest adds flavour to marinades, cakes, steamed puddings or make your own preserved lemon. Select lemons that feel heavy for their size, this indicates good juice content. Lemons are $3-$6 a kilo.

VEGETABLES

Broccoli is a year-round favourite that is a powerhouse of nutrients and a very good source of fibre. This week broccoli is retailing for $3-$4 a kilo at your local greengrocer.

Flavoursome broad beans are good value at $4-$5 a kilo. Remove bean from the pod, shell a second time then simmer in boiling water until just tender. Broad beans team superbly with lamb, mushrooms, and artichokes or add them to a salad or risotto.

Add colour and crunch to an everyday stir-fry with asparagus. It teams well with beef, chicken and pork as well as other veggies. Asparagus is retailing $1-$2 a bunch.

Have you tried making zoodles. Long pasta-like zucchini ‘spaghetti’ is a great way to serve a veggie to kids. It’s colourful, low carb, gluten-free and contains fibre. Created from fresh zucchini, it’s very easy to make using a julienne peeler or a spiralizer. Zucchini’s are $3-$6 a kilo. This Zucchini ‘Spaghetti’ With Chilli, Tuna & Feta is low carb and healthy.

Versatile and mild tasting English spinach is delightful eaten cooked or raw and this week is a bargain at $1-$2 a bunch. Blend English spinach with cashews, tahini, lemon juice and garlic to create a delicious healthy dip.

Start your day with smacked avocado on toast, topped with sliced tomato. Hass avocados are available for $2.50-$4 each and provide a wonderful range of nutrition’s.

Queensland tomato growers are harvesting a bumper quality crop of plump, cherry tomatoes expect to pay $1.50-$3 a punnet at your local greengrocer. It’s the perfect time to Roasted Cherry Tomatoes With Parmesan Crumbs.

Premium handpicked green beans from Gympie have a 5-7-day shelf life and are a good buy at $7-$10 a kilo. Alternatively, the machine harvested green beans are $4-$5 a kilo but should be used within 2-3 days of purchasing for maximum quality. This Green Beans With Toasted Almonds & Hommus only takes 10 minutes to cook.

Small bulbs of dewy-skinned fresh, new season garlic is available from selected greengrocers for a few weeks. The purple garlic is easy to peel, has the taste of real garlic and, best of all is Australian grown. Roast whole bulbs and spread the creamy flesh over crisp golden vegetables or stud a piece of lamb with garlic slivers, to allow the flavour to permeate the meat.

Brilliant, green in colour and mild in flavour bok choy has established it’s self as one of our favourite vegetables. Premium quality bok choy is $1-$1.50 a bunch. This Bok Choy, Bean Sprout & Pork Stir-Fry is a fabulous mid-week meal.

Mushrooms are the healthy and versatile all-rounder. Serve up oven-roasted tomatoes with mushrooms & scrambled. Button mushrooms are $12-$14 a kilo.

FLOWERS

Springtime flowers are plentiful and stunning. In season this week lilac has just started, Guilder rose (snow ball). Queen Anne’s lace, anemones, snap dragons, ranunculus, alstroemeria, Oriental and rose lilies, Chincherinchee iris, stock, kangaroo paw, paper daisy delphiniums, hyacinth, gerbera, Geraldton wax and magnificent red, pink and white waratahs are plentiful.

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 2018-10-08 15:35:00