Market fresh Report - Week Ending Nov 2nd

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

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.

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.

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.

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.

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.

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 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.

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.

A small early harvest of golden apricots has begun — sweet, softly fragrant and a sure sign that stone fruit season is here.

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, 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 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 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

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.

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 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. .

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.

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.

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.