Market fresh Report - Week Ending July 20th July

Mandarins are a winter citrus staple, rich in vitamin C and perfect for snacking or segmenting into salads. Try the large juicy segments of a low-acid Sumo mandarin, or opt for Afourer or Imperial. Kitchen tip: Toss mandarin segments into a spinach salad with toasted almonds and goat cheese.

Australian apples are crisp, sweet and bursting with nutrients like vitamin C and fibre. Try baking Bravo apples with cinnamon and walnuts for a comforting winter dessert. Try something new - Cosmic Crisp apples are a sweet, juicy variety with a satisfying crunch and natural balance of sweet and tart. Their vibrant red skin and long shelf life make them ideal for snacking, baking or adding to salads.

Packham and Beurre Bosc pears are elegant poached in a citrus and honey syrup or served fresh with blue cheese. Pears also make a fibre-rich addition to green smoothies

Fennel is a winter gem. Raw fennel adds crunch to slaws, while roasted fennel caramelises beautifully and is delicious added to a chicken casserole . Health tip: Fennel is a good source of potassium and vitamin C.

Quality, snow-white cauliflowers are a tasty buy this week, a whole head is great value. It can be transformed into a cheesy bake or spiced florets for tacos. Pro tip: Pulse raw cauliflower into "rice" for a low-carb alternative.

Leeks add a sweet depth to soups and tarts. Try caramelised leeks on a pizza with blue cheese. Tip: Clean between layers to remove hidden dirt.

Add zing to any dish with lemons. Try preserving them in salt for a Moroccan twist or use zest in baking. Tip: Roll a lemon before juicing to get more juice out.

Oranges are plentiful. Juicy and vibrant, Navel oranges are ideal for juicing or adding to citrus-based marinades. Also in season are Cara Cara navels with their pink-hued flesh and berry-like sweetness, and Dolce Navels known for their bronzy skin and rich, sweet juice. Seville oranges prized for marmalade, are also available. Early season Blood oranges bring a sweet-tart tang and stunning colour to dressings, salads or cakes. Tip: Zest and freeze the rind to use later in baking.

From Queensland’s Sunshine Coast and Moreton Bay, strawberries are sweet and aromatic. For a warming twist, roast them with balsamic vinegar and serve with yoghurt or over pancakes.

Roast chopped orange sweet potato (kumara) and red onion wedges with olive oil, cumin and coriander for 30 minutes, or until tender. Serve alongside lamb or beef for a simple yet flavour-packed side. Or warm up from the inside out with a comforting bowl of Moroccan roasted sweet potato and chickpea soup — a hearty, nourishing blend of sweet potato, chickpeas, tomatoes and fragrant spices. Kumara is great value this week

Queensland-grown and glossy, red capsicums brighten winter dishes. Grill them for antipasto or blitz into a smoky capsicum soup.

Very affordable Asian greens like bok choy, choy sum, and gai lum are flavourful and quick to cook. Stir-fry with garlic or steam and top with soy and sesame oil. Storage tip: Wrap in paper towel and store in a zip-lock bag to keep them fresh longer.

Green kiwifruit are tangy and vibrant. Slice over porridge or layer into a parfait with yoghurt and granola. Nutrition bonus: One kiwi contains more vitamin C than an orange!

Hass avocados are creamy and full of heart-healthy fats. Mash with lemon and chilli flakes for a quick toast topper or cube into soups for a buttery richness. Storage tip: Store ripe ‘avos’ in the fridge to slow down over-ripening.

Early season, antioxidant-rich blueberries are arriving and offering better value this week, with prices starting to ease. Plump, juicy, and packed with antioxidants, they're perfect for snacking, tossing into porridge, or baking into muffins. Keep them refrigerated and wash just before eating.

Crisp and full of flavour, celery adds crunch and depth to winter soups, stir-fries, and risottos. For something different, try blanched celery tossed in oyster sauce or serve raw sticks with peanut butter for a low-kilojoule snack.

Make root veggies the heroes of your meals this week - celeriac, parsnips, carrots, swedes, potatoes, and turnips are winter staples. Roast with rosemary and serve with sour cream. Nutrition fact: Root veg are rich in complex carbs and essential minerals.

Crisp Iceberg lettuce is a thrifty buy this week. Use the leaves to make a classic green salad, shred and sauté in a dab of butter, and add fresh peas. Serve the shredded lettuce with taco fillings or use the cups to make a san choy bow.