Sydney Markets Fresh Fruit Vegetable & Flower Report
5 - 11 June 2017


VEGETABLES

Broccoli is excellent value this week at $3-$5 a kilo. Lightly steamed or microwave for best results. Small florets add colour to a pasta dishes or serve cold tossed in a tasty dressing. All the family will love these Broccoli & Cheese Oven-Baked Fritters.

Leafy English spinach is a thrifty buy at $1-$3 a bunch. Wash thoroughly before cooking. Use leaves and stems in stir-fries or toss through hot pasta. Minimal cooking required.

What celeriac lacks in appearance it certainly makes up for in flavour and versatility. Celeriac has a delicate celery flavour and starchy texture which makes it ideal for making a heavenly mush or creamy soup. Celeriac is $5-$7 a bulb, the small to medium sized bulbs are the better buy.

Snow white cauliflowers are top value at $2-$4 a kilo. This Cauliflower Mac ’N Cheese is the ultimate winter comfort food.

Hidden beneath its creamy white dome, mushrooms are a powerhouse of natural flavour and goodness. Fill a paper bag with mushrooms to enjoy at breakfast, lunch or dinner. Button, cup and flat mushrooms are selling for $8-$12 a kilo.

Fresh Asian greens such as Bok choy or choy sum are crisp and colourful and excellent in stir-fries. Serve these vegetables with a slight crunch. Bok Choy and Choy Sum are fantastic value at $1-$2 a bunch.

Warm up with immune boosting kumara is packed with vitamins and fibre. Delicious roasted, chopped orange sweet potato (kumara) with red onion wedges in olive oil flavoured with cumin and coriander for 30 minutes or until tender. Mashed kumara is a delicious and vibrant coloured topping for a Cottage Pie. Kumara is $2-$4 a kilo.

FRUIT

Keep an eye out for specials on fragrant Queensland strawberries as the season is about to get underway. Expect to pay $3-$4 a punnet.

Bursting with sweet juicy goodness vibrant mandarins are a top by at $2-$6 a kilo, depending on variety and size.

Popular Pink Lady and Fuji apples are naturally sweet, expect to pay $2-$7 a kilo, depending on size and variety.

Tropical tasting pineapples are tangy and sweet. Depending on size golden fleshed pineapples are selling for $2-$6 each., depending on variety and size. 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.

Avocados have a creamy texture and nutty flavour. The cooler months are the best time for value and quality. Use avocado, corn and tomato to make spicy salsas that liven up grilled poultry or add to tacos. Avocados are only $1-$3 each.

Fresh California dates taste like caramel and make the most scrumptious desserts and puddings. Gluten and dairy free – these Medjool Date & Cacao Bliss Balls are delicious little treats make a satisfying portable snack. Adding dates to a warm salad like this Roasted carrot, Medjool Date & Feta Salad is the perfect way to add natural sweetness Fresh dates are $12-$24 a kilo on grade.

Start your day in a healthy way and add diced fruit to your favourite breakfast cereal. Try adding kiwifruit this week, they are $3-$5 a kilo, easy to prepare and rich in vitamins. Golden kiwifruit are $4-$8 a kilo and traditional green kiwifruit are $3-$5 a kilo.

Creamy bananas are a bargain at $3-$4 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. This Frozen Banana, Avocado & Cacoa Super Smoothie is packed with nourishment and this Byron Bay Banana, Pineapple & Macadamia Cake is a real treat.

Juicy winter lemons are a great buy at $2-$5 a kilo, depending on size. Add a squeeze of lemon juice to winter soups and stews to reduce the richness and enhance the flavour.

FLOWERS

Sweet peas have made a welcome return, there are pastels and strong colours with good perfume are available. Also in season are sweet smelling violets, hyacinth, aster, sea holly, gladioli, jonquil, heliconia, stock, freesias, gerberas, tulips, iris, tiger, oriental lilies and glasshouse chrysanthemums are great value.

For more information, recipes and stories visit Sydney Markets blog.

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 2017-06-05 00:30:00

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