24 - 30 June 2024 update Sydney Market that includes availability and price of seasonal fruits, vegetables and flowers. Also includes recipe suggestions.
FRUITS
Navel oranges are abundant this winter, priced at $2-$5 per kilo at your local greengrocer. Take advantage of deliciously juicy Cara navels, a seedless variety with sweet, low acid, pinkish-orange flesh, available for $3-$5 per kilo from June to August.
Apples aren't just delicious and versatile; they're also great for your health. Research shows that eating apples can boost your gut bacteria. Winter is the perfect time to enjoy Pink Lady, Fuji, Kanzi, Jazz, Envy, Bravo and Red Delicious apples as a healthy snack. You can also bake tasty homemade pies, tarts, strudels, crumbles, and muffins with Golden Delicious or Granny Smith apples. Prices range from $4 to $10 per kilo, depending on the variety.
Add a few avocados to your shopping list this week! Hass avocados are priced at $1-$3 each and are incredibly nutritious. Research shows that adding avocado to your salad can increase your absorption of nutrients from other colourful ingredients, like lycopene from red tomatoes and beta carotene from orange carrots, by five times. Let firm, unripe Hass avocados ripen at room temperature. They're ready to eat when they yield to gentle pressure at the stem end.
Sweet and tangy tangelos are bell-shaped citrus fruits with a vibrant orange rind. The fruit can range in size from a mandarin size to as big as an orange. Each tangelo has 12 large, juicy, brilliant, orange-coloured segments that are easy to separate and have few seeds. They are perfect for juicing or adding segments to a winter salad. Tangelos are in season until September; this week, they are $5-$8 a kilo, depending on size.
Passionfruit is a top buy at 80c-$2 each, depending on size. Look for multi-buy-net bags for extra savings.
Indulge in juicy Queensland strawberries bursting with freshness and flavour! Strawberry supplies are slowly increasing. We need longer days and warmer weather to kick-start a bigger harvest. Prices are still $5-$10 for a 250g punnet. Adding strawberries to your diet will boost your vitamin C, folate, and fibre intake.
VEGETABLES
Crispy machine - green beans from Queensland are $3-$5 a kilo. Add fresh beans to a stir-fry or microwave beans with crushed garlic and a drizzle of olive oil. Handpicked beans are $8-$12 a kilo.
Brown onions are a kitchen staple, known for their intense, sharp flavour when raw and sweet transformation when cooked. They're perfect for casseroles, soups, stocks, risotto, and caramelised onions. They're also ideal for making delicious and budget-friendly French onion soup. You can expect to pay $2-$3 for these versatile onions.
Glossy red capsicums from Bowen and Bundaberg are $6-$10 a kilo, depending on whether they are field or glasshouse-grown. Braised red capsicums add sweetness and vibrant colour to winter casseroles like this capsicum, tomato, and chicken with chorizo dish. Green capsicums are $5-$8 a kilo.
Make sure to grab a snow-white cauliflower this week! This versatile vegetable shines in many dishes: roasted, braised, fried, mashed, and steamed. It also makes delicious, creamy, and nutritious soup. Ever wonder what a whole baked cauliflower tastes like? Try this whole roasted spiced cauliflower with tahini yoghurt and pomegranate. It makes a great side dish or meal. Caulies are $3-$5 each, depending on theirsize.
Don't underestimate the humble mushroom — beneath its creamy white dome lies a powerhouse of natural flavour and nutrients, including vitamin D, B vitamins, and antioxidants. Grab a paper bag and fill it with mushrooms to create a delicious mushroom, leek & parmesan risotto. Depending on the type and size, mushrooms range from $10-$14 a kilo.
Winter is the ideal time to savour the subtle sweet-onion flavour of flavoursome leeks. Use leeks as the flavour base for a tasty home-made vegetable soup such as leek and cauliflower, pumpkin, leek & cannellini bean soup or leek and celeriac. Leeks are $2.50-$3 each, depending on size.
Select small, even-sized, compact Brussels sprouts. Cut in half, quarters, or slices. Cook quickly and never overcook. Brussels sprouts cost $5-$9 a kilo. The smaller sizes are the sweetest.
Broccolini is 100% edible. The long, thin stalks are tender and very tasty. It is rich in vitamins C, A, and K, as well as fibre and antioxidants. It can be cooked in various ways, including steaming, sautéing, roasting, or grilling, and is a versatile addition to stir-fries, pasta dishes, salads, and as a side vegetable. This week, broccolini costs $2.50-$4 at your local greengrocer.
Transform a humble pumpkin into a delicious meal. Enjoy roasted pumpkin hot or add it cold to salads. Its natural sweetness enriches curries, risotto, and pasta dishes. Butternut, Jarrahdale, and Jap pumpkin varieties are available at $2-$3 per kilo. For more significant savings, buy whole pumpkins. Store in the refrigerator once they are cut.
Fennel's delicate aniseed flavour and crunchy texture pair wonderfully with fish, chicken, lamb, pears, and citrus. For a quick entrée or salad, mix shredded fennel with shaved parmesan, crisp pear slices, and watercress. Fennel is an excellent buy at $1.50-$2.50 per bulb.
Eggplant is a top buy this week at $3-$8 a kilo. Eggplants bruise easily, so handle with care. This fragrant and tasty eggplant, spinach, and zucchini rendang curry serves four. It's an excellent dish to make ahead and reheat.
FLOWERS
s changed regularly. Now is the perfect time to enjoy Wattle, Orchids, Tulips,
Roses, Lavender, Hyacinths, Oriental Lilies, Jonquils, Daffodils, Freesias,
Carnations, Alstroemeria, Queen Anne's Lace, Ranunculus, Delphiniums, Poppies,
Geraldton Wax, Dutch Iris, Sweet Peas, Stock and Gerberas. Potted Cymbidium
Orchids and Cyclamen are also great buys.
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 0438725453
Published On 2024-06-17 14:41:00
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