Market fresh Report - Week Ending Nov 2nd

Information courtesy of Sue Dodd, Sydney Markets

Mangos
Kensington Pride, Calypso and R2E2 mangoes are the heroes of the week — sweet, juicy, and irresistibly tropical! Great value this week, at your greengrocer. A tray of mangoes makes it easy to enjoy this golden fruit every day and share the sunshine with family and friends
Avocado
Hass avocados are at their creamy best, rich in healthy fats and nutrients, and perfect for breakfast, lunch or dinner. Slice into sandwiches, roast with olive oil and herbs, or make a simple tomato bruschetta with fresh basil and feta.
Cherries
Early-season cherries are starting to arrive, signalling the start of the festive fruit season! As the weather warms, expect cherries to become plumper, juicier, and sweeter.
Snow peas
Add crunch and colour to your cooking with snow peas, locally grown. Rich in fibre and vitamin C, they’re fantastic in salads, beef stir-fries, or lightly steamed with a drizzle of sesame oil.
Capsicum
Vibrant capsicums add sweetness, colour and vitamin C to every meal. Look for glossy, firm fruit in shades of red, yellow, and orange. They’re delicious grilled, stuffed, tossed through salads and diced and threaded onto kebabs.
Cabbage
Large, freshly harvested cabbages - green, red and savoy - are a thrifty and healthy choice. Shred for slaw, stir-fry with garlic and chilli, or steam and serve with grilled meats. Cabbage is rich in antioxidants and vitamin K, making it a powerhouse for health and flavour.
Chillies
Finally, chillies are the flavour booster of the week! Long red and green varieties offer mild-to-medium heat (3–4/10). Add them to stir-fries, marinades, curries and salsas for a pop of warmth and colour.
Blueberries
Blueberries continue to impress with their fabulous flavour and value. These antioxidant powerhouses are perfect sprinkled over breakfast bowls, folded into muffin batter or scattered through green salads for a burst of colour and natural sweetness.
Why not try...
Rockmelon
Rockmelons from Queensland are offering excellent eating quality and great value. Choose fruit with a sweet aroma, a golden hue and firm, netted skin. Perfect for snacking, blending into smoothies or wrapping with prosciutto for a quick appetiser.
Apricot
A small early harvest of golden apricots has begun — sweet, softly fragrant and a sure sign that stone fruit season is here.
Asparagus
Australian asparagus is abundant, tender, and beautifully priced. Grill, roast, or pan-sear for a quick, healthy side — or stir through scrambled eggs with parmesan for an easy spring meal.
Celery
Celery, grown in Victoria, is crisp and juicy — a great source of hydration and fibre. Celery is ideal for snacking with dips, juicing or adding to soups and stir-fries.
Sweet potato
Sweet potatoes (orange fleshed) are a budget-friendly staple. Naturally sweet and low-GI, they’re delicious mashed, roasted, or sliced into wedges. A comforting, nourishing choice that supports energy and immune health.
Iceberg Lettuce
Iceberg lettuce is crisp and refreshingly crunchy - the perfect base for healthy salads and sandwiches. Chop and toss with avocado, tomato, and a creamy dressing, or use the leaves as a fresh wrap for grilled chicken or prawns
Tomatoes
Truss, Roma and Salad tomatoes bursting with the antioxidant lycopene and flavour, are a tasty buy. Slice into sandwiches, roast with olive oil and herbs, or make a simple tomato bruschetta with fresh basil and feta. Slice into sandwiches, roast with olive oil and herbs, or make a simple tomato bruschetta with fresh basil and feta.
Lemons
Bright, juicy lemons add a burst of vitamin C and fresh flavour to drinks, dressings, and seafood dishes. They’re long-lasting, versatile and a must-have in every fruit bowl
Asparagus
Asparagus is outstanding right now — tender, flavoursome and great value. Steam, grill or roast to bring out its delicate nutty flavour. Asparagus pairs beautifully with pasta, seafood, chicken, or a simple poached egg for a nourishing breakfast. .
Cucumber
Cucumbers are crisp, hydrating and perfect for warmer days. Toss sliced cucumbers with crumbled feta, cherry tomatoes, red onion, olive oil, and a splash of lemon juice. A quick, refreshing side that pairs with anything.
Zucchini
Zucchinis continue to offer excellent value. Their mild, versatile flavour suits so many dishes from zoodles (zucchini-noodles)and stir-fries to fritters and frittatas. Try marinating slices in soy sauce before grilling - a simple, tasty twist.
Onions
A 1.5 kg bag of brown onions is a pantry must-have - great for adding depth and sweetness to almost any dish. Try caramelising onions to elevate pizzas, burgers or savoury tarts. Smaller pickling onions are a little cheaper.


Seasonal Recipes - Spring


Grilled chicken with broad bean, avocado and olive salad
This delicious spring recipe is a fresh, flavoursome meal you can look forward to eating in spring. The combination of olive, avocado, and broad beans is a knockout in flavour.

Mango, lime and toasted sesame filo cups
These are fun, yum and relatively low in energy. I tested them for the first time with a bunch of friends over for dinner and the general consensus was a big thumbs up. I also tested my blood sugar levels after eating them and they stayed well within a health range. ( note - everyone's blood glucose response is different ) The recipe makes 12 ( 2 per serve) I served them with the choice of coconut yoghurt or coconut ice-cream.

Crispy Skin Salmon Fillets with Bean Mash and Mango Salsa
When you use fresh herbs and seasonal produce there’s no need to bombard a dish with fat and salt for flavour. Unless of course it’s good fat. This is a recipe that is packed full of flavour and contains essential Omega 3 fats. It’s a beautiful dish to look at, it tastes delicious and it’s very easy to make.

Smoked trout with vegetable spaghetti
This, from the spring section of The Greengrocer’s Diet book, is a simple low-energy meal that is perfect for people trying to lose weight. Smoked trout is packed with flavour which you really need when serving a vegetable like this.

Leek and Celery soup with crunchy croutons
Simple, cheap, and tasty. The croutons turn it from being slightly boring unless it's served with something on the side. And they are especially good to make when the bread is turning a bit stale.

Japanese miso and tofu soup
This is one of my favourite soups to make. It's super-easy and you just feel like it's doing you good with each spoonful. To maintain the probiotic properties of the miso, bring it to a boil slowly and turn the heat off within 2 minutes of boiling

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