Sydney Markets Fresh Fruit Vegetable & Flower Report
7 - 13 August 2017


FRUIT

Supplies of large, antioxidant rich blueberries from Caboolture and Coffs Harbour are delicious eating and $3.50 -$5 a punnet. Did you know that purples foods like blueberries can protect your brain health?

Aromatic and flavoursome strawberries are also a good source of fibre. This week we should see strawberries on sale for around $1.50-$4 a punnet depending on size. Between June and October, approximately 33% of Australia’s strawberry harvest comes from Queensland.

Tangelos are a cross between a grapefruit and a mandarin; they are sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates a good juicy content. Tangelos are $3-$5 a kilo.

Sweet eating and aromatic small, Queensland rockmelons are fabulous value at $2-$3 each. Larger sizes are $4-$6 each.

Boasting almost 2 days’ supply of vitamin C, a juicy orange blasts away the winter chills. Now is the time to enjoy Cara Cara navels at $2-$5 a kilo and blood oranges at$3-$6 a kilo. Add segments to leafy salads, juicy fruit or add segments and rind to winter desserts.

Smooth and creamy Queensland bananas are top value at $1.50-$4 a kilo. Make a delicious smoothie by blending 1 peeled banana with 2 cups milk, a small tub of berry yoghurt and a few strawberries or bake a scrumptious Banana, honey & cinnamon bread.

There are good supplies of papaya. Grown around Innisfail, papaya is deliciously refreshing and one of the best sources of protective carotenoids and rich in vitamin C. It is also a good source of fibre and aids digestion. Papayas are the perfect breakfast fruit, served with granola and coconut. Papayas are $3-$6 a kilo.

Versatile Hass and Wurtz avocados combine deliciously with bacon, lettuce, tomato, tuna, mayonnaise, citrus, alfalfa or pepper. Loaded with vitamins and minerals avocados are this week $1.50-$4 each, depending on size.

VEGETABLES

The longer and slightly warmer days are yielding a small increase in the volume of zucchini and that means they are top value at $2-$4 a kilo. Checkout our zucchini recipes.

Red capsicums are sweet, flavoursome and good value at $2-$6 a kilo. Add capsicum to pizza toppings, salads, stir fries, char-grill or stuff with a meat and vegetable filling and bake until tender.

Premium quality large snow-white cauliflowers are a bargain at $2-$3 a head. Whip up an easy cauliflower cheese.

Locally grown Asian leafy greens and bunched English spinach is a fabulous buy this week at $1.50-$2.50 a bunch. Enjoy the quality bok choy, choy sum or gai lum steamed or stir-fried. Toss spinach into a hot wok with crunched garlic and toss until just wilted.

Did you know that you can freeze chestnuts? With the season close to finishing up, now is the time to freeze a supply to ensure you have chestnuts on hand to enjoy with your Christmas roast turkey or for making health dips or desserts. Chestnuts are available at your local greengrocer for $7-$14 a kilo.

Vitamin D is essential for strong bones, muscles and overall health. Mushrooms are a source of vitamin D. Button, cups and flat mushrooms are $8-$12 a kilo. This Mushroom Meatballs In Cherry Tomato Sauce is a family favourite.

Broccoli supplies are coming from Victoria and Queensland and the quality is superb, expect to pay $2-$4 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-$3.50 a bunch.

Mild flavoured golden yellow squash are well priced this week at $8-$14 a kilo. Try then sliced and pan fried with garlic and chilli or roasted.

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, carnations, freesia, lisianthus, poppies, roses, tulips, sea holly, forget me knots, jonquils or purple iris.

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 2017-07-31 00:30:00

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