Sydney Markets Fresh Fruit Vegetable & Flower Report
6 - 13 November 2017


FRUIT

Supplies of new season nectarines and peaches continue to improve. Fruit for the North Coast is sweet eating. There are several varieties to select from each varying in colour, flavour and flesh texture. Both white and yellow fleshed peaches and nectarines are now available. Fruit is $7-$14 a kilo depending on variety and size.

Juicy orange-flesh rockmelon has a distinctive sweet taste and netted looking firm skin. The sweetest rockmelons have a delicate musky aroma. Serve wedges of watermelon on a platter with a tub of reduced fat tropical yoghurt as the perfect spring snack. Pick up a rockmelon for $3-$5 each, depending on size.

The ultimate healthy and convenient snack food, choose from the ever-popular Cavendish or smaller sweet and dense-fleshed Lady Finger bananas. Both are perfect to pop into a lunch box. Slice bananas and serve as a breakfast cereal, crumpet or pikelet topper. Bananas are $2 -$4 a kilo.

Aromatic plump Victorian and NSW strawberries are plentiful. It’s the perfect time to get creative with flavoursome strawberries, think strawberry smoothies, tart, chocolate dip, stewed, roasted or Berry Eton Mess. Strawberries are $1-$4 a punnet.

Sweet and luscious mangoes are in abundance. Choose firm mangoes with an alluring tropical aroma. Ripe fruit yields to gentle pressure around the stem. Enjoy the many varieties available including Kensington Pride, Calypso and R2E2. Mangoes are $2-$4 each.

Wash mulberries then place in a saucepan and lightly sprinkle with caster sugar. Cover and gently poach, stirring once or twice, over medium heat for about 5 minutes or until just tender. Serve with muesli and yoghurt for breakfast. Mulberries are $3-$4 a punnet.

Fresh sweet and luscious cherries are a favourite! For a healthy low GI and fat free snack, grab a handful of new season cherries for $10-$30 a kilo.

VEGETABLES

Australian-grown tender green asparagus is at its best. Plunge trimmed asparagus spears into a pan of simmering water and cook for 2 minutes, drain and refresh in cold water. Wrap spears in a sliced of ham for a quick snack, toss chopped spears through salads and include in rice paper roll fillings. Green asparagus is $1.50-$2 a bunch.

Slender stems of broccolini and Asian greens like Bok Choy, Choy sum and Gai Lum thrive before the summer heat arrives. Toss these greens into simple stir-fries for the easiest of meals. Broccolini is $2-2.50 a bunch and Asian greens $1.50-$2a bunch.

In season for a very short time, delicious broad beans are a source of protein and iron, making them especially valuable for those who choose a vegetarian diet. Choose firm green broad beans with plump rather than bulging pods. Smaller young pods house the most tender beans. As a guide, 1 kg broad beans will yield about 250g (1 cup) shelled beans. Here our five favourite broad bean recipes. Broad beans are $4-$5 a kilo.

Long red and green chillies vary in heat from about 3-4/10 but are a good all-round chilli with a mild flavour. The red ones are slightly sweeter. Slice and add red chilli to all sorts of salads, pasta sauces and stir-fries. Add green chillies to salsas, curries and marinades. Long chillies prices range 30¢-50¢ each. Store chillies in a snap lock plastic bag or airtight container in the crisper. Use within 2 weeks. For longer store, freeze chillies for up to 6 months.

Leafy green rocket packs a rich peppery punch to salads, pasta dishes, pizza toppings and sandwich fillings. Select tender baby rocket in salad mixes, intensely flavoured wild rocket or bunched rocket (often sold as Arugula). Add rocket to salads, pasta or burgers Ensure rocket leaves are crisp and fresh. Avoid yellow, wilting leaves. Rocket sold loose is $15-$20 a kilo and $2-$2.50 a bunch.

Pale, aromatic bulbs of fennel are delicious eating and fantastic value at $1.50-$2 a head. Fennel has virtually no fat and few kilojoules making it a useful food for those trying to control weight. Team Fennel with Pink Grapefruit & Salmon for a tasty salad.

Ultra-nutritious and versatile mushrooms are a top buy at $9-$13 a kilo, depending on quality and size.

FLOWERS

November flowers in season include. Roses, Bouvardia, Gardenia, Hydrangeas, Peonies, King Protea, Boronia, David Austin roses, Spider orchids, Pieris, Delphinium, Sun Flowers, Pin Cushions, Freesia, Snap dragons, Sweet pea, Rose lily, Paper daisy, Myra roses, Kangaroo paw, Gardenia and Water 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, Marketing Consultant on tel 0438 725 453.



Published On 2017-11-06 15:35:00

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