8 - 14 JULY 2024 update Sydney Market that includes availability and price of seasonal fruits, vegetables and flowers. Also includes recipe suggestions.
FRUITS
Unzip juicy mandarins. They are easy to peel and make an ideal snack at $3-$7 a kilo. There are four varieties to choose from: Afourer, Imperial, Hickson, Daisy, and Honey Murcott. Alternatively, enjoy a juicy tangelo at $3-$7 a kilo, depending on size.
Creamy Queensland bananas are an energy-boosting fruit that is a healthy choice for the whole family. They are perfect for snacks or add sliced bananas to your morning porridge for a naturally sweet and creamy twist. Top with a sprinkle of cinnamon and a drizzle of honey for extra flavour. Bananas sell for $3-$5 a kilo, depending on quality and size.
Harness the tangy juice of lemons to create luscious desserts, or blend their zest with crushed garlic, parsley, and olive oil for a flavourful gremolata, perfect for drizzling over soup, Ossobuco, or slow-roasted lamb shanks. Lemons are $3-$7 per kilo, depending on quality and size.
At this time of year, strawberries predominate in Queensland, but cooler weather in the growing area slows production. This week, we also saw supplies from Victora and Western Australia. Berries are eating nicely, but prices are still $4-$7 a punnet.
Nutritious and naturally sweet pears are perfect for creating elegant desserts or enjoying poached pears for breakfast. Whether poached, roasted, baked, or stewed, pears are a great value at $3-$6 per kilo, depending on variety and size.
Who else loves juicy, vibrant, ruby-fleshed blood oranges? These smallish, delightful oranges are worth a squeeze. Put the squeeze on a kilo or two this week. Check out this lovely combination of rhubarb and strawberries in blood orange juice — it's fabulous served warm with ice cream or on your porridge for breakfast. Blood oranges are $6-$8 a kilo, and rhubarb is $4-$5 a bunch.
Winter raspberries are grown in northern NSW and southern Queensland. While not at their peak season, the fruit is eating nicely, and raspberries are delicious, teamed with apples in winter puddings and muffins. Depending on size and quality, expect to pay $3-$7 a punnet.
VEGETABLES
Chilly days call for bowls or mugs of soul-warming soups, rich in flavour and high in nutritional value. The delicate flavour of leeks is the key to many great-tasting soups. When caramelised, leeks add a delightful sweetness and depth of flavour, pairing superbly with cauliflower, celeriac, carrots, pumpkin, sweet potato, and tomato. Leeks are a popular winter choice, priced at $2.50-$3 each or bunches.
Nutritious Brussels sprouts are full of goodness and currently of superb quality, priced at $7-$10 per kilo. This flavourful Brussels sprouts, bok choy, and chicken stir-fry is perfect for a healthy, satisfying meal.
Field gown red and green capsicums from Queensland are more reasonably priced this week at $4-$8 a kilo, depending on colour and quality.
Roast chopped orange sweet potato (kumara) with red onion wedges in olive oil flavoured with cumin and coriander for 30 minutes or until tender. Serve with lamb or beef. Kumara is $3-$5 a kilo. Warm up with a comforting bowl of Moroccan roasted sweet potato and chickpea soup. This nutritious and flavourful soup combines sweet potatoes with chickpeas, tomatoes, and a blend of spices for a hearty and satisfying meal.
Slice fennel and add it to rich meat or chicken casseroles, pan-fry it with fish, or thinly slice and toss it into a salad with parmesan. Use the feathery leaves as a substitute for dill in recipes. Fennel is best stored in a plastic bag in the crisper section of the fridge and used within five days. Currently, fennel is selling for $2-$3 per bulb.
Mighty mushrooms shine as a super healthy and savvy buy for buttons, cups, or flats at $10-$15 a kilo. A single serving of mushrooms can provide 20-100% of an adult's daily dose of Vitamin D. Add mushrooms to your breakfast, lunch, or dinner; they are versatile and tasty. These mushroom meatballs in cherry tomato sauce are a delicious way to smuggle mushrooms into a meal for fussy eaters and boost the nutritional value and flavour of the meal.
Compact snow-white cauliflowers are a top buy at $4-$5 ahead. They are perfect for a bowl of cauliflower rice or scrumptious roasted or air-fried.
Mashed, boiled, baked, roasted or fried, you can't beat fresh Australian-grown potatoes for versatility and value. Teamed with fresh herbs and potatoes, elevate your mash with black olives and feta cheese. Your local greengrocer will have 2-kilo and 5-kilo bags of versatile brushed potatoes for $5-$7.
Celery is essential for winter vegetable soups, hearty casseroles, and appetising soups like our creamy celery and blue cheese soup. The best way to keep celery is to remove the bulb and leaves and store the unwashed stems in an airtight plastic container in the refrigerator. Wash just before using. Celery is $2-$4 a bunch.
With their crisp texture, bright green leaves and stems, and excellent nutritional value, it's no surprise that Asian leafy green vegetables are so popular. To make your next stir-fry more authentic and delicious, toss in a bunch of chopped gai lum, pak choy, bok choy, or choy sum. They offer fantastic value at just $2-$2.50 per bunch.
Did you know you can freeze chestnuts? As the season draws to a close, it's the perfect time to stock up and freeze a supply. This ensures you have chestnuts to enjoy with your Christmas roast turkey or create healthy dips and desserts. Chestnuts are available at your local greengrocer for $7-$12 per kilo.
FLOWERS
As winter unfolds, there is a dazzling array of seasonal blooms. This season, enjoy freesia, tulips, cymbidium orchids, lilies, stock, sweetpea, protea, banksia, poppies, purple iris, kale, delphinium, bird of paradise, lavender, snapdragon, protea, iris, Leucadendron, Geraldton wax, cotton, asters, and roses. For fragrance, consider bringing home lavender, hyacinth, and oriental lilies, while the thrifty jonquils and daffodils are perfect for budget-friendly options. Mix your flowers with attractive foliage to create a stunning display that captures the essence of the season. Embrace the beauty of winter with our spectacular range of flowers, perfect for any occasion or to brighten your day.
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 2024-07-08 14:33:00
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