Market fresh Report - Week Ending Aug 24th

Information courtesy of Sue Dod, Sydney Markets

Strawberries
The Queensland strawberry season is finally underway — a little later than usual, but well worth the wait! Lusciously fragrant and sweet. Remember to rinse berries just before eating to keep them at their best.
Seville oranges
Seville oranges are prized for their bitter-sweet flavour, perfect for homemade marmalade. The season finishes this month, so grab a kilo while you can
Asparagus
The new season for Australian asparagus has just begun, with supplies set to increase over the coming weeks, bringing more choice in grades, sizes, and prices. Just one serving of asparagus delivers around 25% of your daily vitamin C needs — and vitamin C plays an important role in helping the body absorb iron from othr foods.
Cauliflower
One fresh head of cauliflower is incredibly versatile — transform it into a pot of creamy soup, bake it into a cheesy mornay, roast it whole with spices, or blitz it into cauliflower rice. it’s a budget-friendly all-rounder packed with flavour, nutrition, and endless meal possibilities.
Zucchini
Though mild in flavour, zucchinis are a kitchen superstar—perfect for pairing with countless ingredients to create scrumptious meals. Grab a kilo this week
Red capsicums
Fresh from Bowen and Bundaberg, glossy and versatile red capsicums are outstanding value this week. With a great range of sizes and quality on offer, check your local greengrocer for multi-buy specials to stock up and save!
Blood oranges
Blood oranges may be small in size, but they’re bursting with sweetness and add vibrant colour to juices, desserts, and salads.
Why not try...
Mandarins
Mandarins, dekopon and tangelos are juicy, easy to peel, and packed with vitamin C, making them an ideal snack or lunchbox treat.
Okra
Okra, also known as lady’s fingers, is in season and valued for both its flavour and unique texture. With a mild, grassy taste, it’s crisp when cooked quickly on the grill or in a hot pan, yet turns meltingly tender in slow-cooked soups, curries, and casseroles. Its natural stickiness also works as a thickener, making it perfect for hearty winter dishes.
Green beans
Fresh machine-harvested green beans are a super buy this week. Bright, crisp, and bursting with flavour, they’re perfect for stir-fries, side dishes, or salads—like this tasty green bean, spinach & beef salad. Tip: Toss them lightly in olive oil and garlic for a quick, flavour-packed side!
Fennel
Fennel’s subtle aniseed flavour and crisp texture pairs beautifully with fish, chicken, lamb, pears, cheese and citrus. For a quick and tasty starter or salad, toss shredded fennel with shaved parmesan, crunchy pear slices, and fresh watercress
Passionfruit
Passionfruit are bursting with tropical flavour and a good buy. Sweet, tangy, they are ideal stirred into yoghurt or smoothie bowls or add to overnight oats
Blueberries
Enjoy delicious blueberries this week. Their deep purple-blue hue, naturally sweet flavour, and powerful antioxidant boost make them a smart and delicious choice for snacking , baking with or use in breakfast chia pods
Fennel
Loved across the Mediterranean for its crisp flavour and versatility, fennel is a steal this week. Delicious roasted, grilled, or tossed through pasta—like our fennel, tomato & Italian sausage spaghetti.
Wombok
Also known as Chinese cabbage, wombok is perfect for quick, fresh meals—try shredding it into a crunchy salad or stir-fry this week
Broccoli
Broccoli is a good buy this week and makes a quick, tasty mid-week meal when stir-fried with red chilli and beef. Rich in vitamins A and C, broccoli is most nutritious when cooked lightly to keep its bright colour, fresh flavour, and crunch.


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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