Market fresh Report - Week Ending Oct 5th

Information courtesy of Sue Dod, Sydney Markets

Strawberries
Sweet, fragrant strawberries are in abundance and simply irresistible this week — a true red-hot special. Bursting with juicy flavour, they’re perfect piled onto your morning cereal with yoghurt, blended into a refreshing smoothie, tossed through fruit salad, whip some muffins or turned into a show-stopping dessert. Now’s the time to stock up and enjoy them every which way.
Watermelon
For a fresh, refreshing boost try watermelon straight from the fridge or blended and frozen to make super-healthy kid's paddlepops.
Why not try...
Rockmelon
Naturally sweet and wonderfully refreshing, rockmelon is the perfect choice for a light snack or guilt-free dessert. Harvested from Kununurra and Queensland, they’re excellent value this week
Iceberg Lettuce
Crisp and refreshing, Iceberg lettuce is the perfect way to add crunch and freshness to your meals. Shred it into tacos, layer it in burgers, or serve in chilled wedges with your favourite dressing — simple, versatile, and always satisfying.
Celery
Crisp, refreshing celery is the ultimate versatile veggie — perfect for adding crunch to salads, flavour to soups and stir-fries, or for enjoying raw with your favourite dip. Low in kilojoules yet full of fibre and nutrients, it’s a smart, tasty choice
Fennel
Fennel is a wonderfully versatile vegetable, delicious eaten raw for a crisp, refreshing crunch or cooked to bring out its natural sweetness. It pairs beautifully with cheese, tomato, orange, seafood, lamb, and even creamy pasta dishes.
Watercress
This peppery, leafy green adds a blast of vitamin A, C, and K to your nutritional intake. A cheeky handful can boost your immune system, support bone health, and add a zesty punch to salads or sandwiches.
Blueberries
Sweet tasting, anti-oxidant rich blueberries are a treat at any time of the day, but particuarly at breakfast when they burst into life with yoghurt and muesli
Kiwifruit
Vibrant green kiwifruit brings a tangy twist to breakfast and are a fantastic source of vitamin C. Pair them with strawberries and a dollop of yoghurt for a simple, nourishing start.
Lemons
Seize the moment to make preserved lemons while there are still plenty around. A squeeze of lemon into any dish, sweet or savoury will bring out the flavour of the dish.
Asparagus
Australian asparagus is now widely available. Choose firm spears with tightly closed tips, snap off the woody ends, and cook in simmering water for 2–3 minutes until tender. For a delicious roasting option try asparagus with roasted fennel and salmon
Mushrooms
Fill a paper bag with earthy, versatile mushrooms. Keep them handy to toss into pasta, salads, or simply barbecue until golden
Broccoli
Broccoli is a true kitchen all-rounder, adding fresh flavour and crunch to countless dishes while delivering a powerhouse of vitamins, fibre, and antioxidants for everyday health. Add a kilo to your shopping cart this week.
Mangos
Kensington Pride mangoes are available at your local greengrocer. Mangoes bringing their signature golden flesh, sweet fragrance, and juicy tropical flavour to your spring meals
Papaya
A wonderful digestant, tropical papaya is fab blended with kefir and lime to make a fresh smoothie
Coriander
This is summer's standout herb. Fresh and vibrant, chopped through tomatoes with olives and fresh chilli, or mangos and avocado. Both coriander-inspires dishes are a standout and taste beautiful with grilled chicken and fish.
Cucumber
Warm weather salads are not complete without cucumber. Added to a jog or water with fresh mint and a spritz of lemon, cucumbers take refreshing to new heights. Grab some and make the most of them
Snow peas
Choose firm, bright green snow peas for the best crunch and flavour. Quick to cook, they’re perfect tossed in a hot wok with asparagus, garlic, ginger, green onions, and a splash of soy sauce for a simple, tasty side. .
Asian Greens
If you're cooking up a Chinese inspired meal this week, don’t forget to pick up a bunch or two of bok choy or choy sum. The quality is superb and these leafy vegetables are packed with nourishment and flavour.


Seasonal Recipes - Spring


Grilled chicken with broad bean, avocado and olive salad
This delicious spring recipe from The Greengrocer’s Diet (published by Pan Macmillan RRP $39.99)is a sneak preview of the fresh tasting meals you can look forward to eating in spring. Those of you who need to lose a few kg's before the warmer weather kicks in, may want to buy a copy of this excellent book from your local greengrocer, book store or on line.

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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