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Market update 26th august 2020

Strawberries and blueberries are plentiful and excellent value right now. Team berries with oranges to make fresh berries in maple & orange syrup. This tasty combination is ideal for serving with porridge, pancakes, waffles, French toast or with a slice or cake.

Smooth and creamy Bananas are an Aussie favourite! Banana Smoothies are an easy breakfast option. Freeze peeled and chopped bananas, so they are ready to blend for an energy-boosting start to the day.

Whilst available all year round, the peak season for Lemons is late Winter to Early Spring. Lemon juice holds the flavour; it’s the rind that contains the fragrance. This classic Greek Lemon & Chicken Soup is one of our favourites;

https://fredsfruit.com/blogs/recipes/greek-lemon-chicken-soup

Vibrant orange coloured Tangelos are a cross between a Grapefruit and a Mandarin; they are sweet, tangy and easy to peel. Fruit should feel heavy for their size, as this indicates an excellent juicy content. 

Start your day with freshly squeezed Aussie-grown Oranges!

Late season navel oranges are still juicy and sweet eating. Blood Oranges offer a raspberry-red succulent flesh and sweet flavour.

Queensland grown Grape and Cherry Tomatoes are flavoursome and good value this week at Fred’s One Stop Shopping! 

Apples make a convenient and healthy snack, but they also make some of the most delicious puddings. The best-known cooking apples are Golden Delicious and the Granny Smith apple, but we also recommend, you try the new Yello apple before the season wraps up. 

Select Papaya with golden-yellow coloured skin. A fragrant aroma is a good indication of flavour. If cut, select fruit with bright-coloured, undamaged flesh. For Asian salads choose unripe and very firm Green Papaya. 

The natural goodness of Cabbage shines in winter. Sautéed, steamed or tossed in a hot wok, this easy-to-prepare vegetable require minimum cooking. Try this tasty serving suggestion Cabbage & Leek with Bacon & Pine Nuts;

https://www.sydneymarkets.com.au/recipes/pdfs/cabbage-and-leeks-with-bacon-and-pine-nuts.pdf 

Broccoli is an excellent source of vitamin A and C. To retain maximum flavour and nutrition, cook broccoli lightly. Broccoli ideal for adding to stir-fries, pasta dishes and salads. 

Toss a few bunches of Asian Leafy Greens into a steamer this week. Asian Veggies are great value, quick to cook and highly nutritious. Mix it up with Bok Choy, Pak Choy, Choy Sum and Gai Lum this week.

Fennel’s crisp texture and mild aniseed flavour is at its optimum quality and value April to late August. Prized by Mediterranean countries for its fresh flavour and versatility fennel is well priced. Served shaved, diced, sliced or cut into wedges. Fennel is delicious raw or cooked. 

Crisp, snow peas for Gympie are super fresh and require minimal cooking. Steam, microwave or stir fry for a few minutes to retain a slight crunch. Enjoy them finely shredded in a salad or cook for a short time to ensure peas are served with a little crunch. 

Celery adds crunch, colour and flavour to stir-fries and salads. Consider serving this versatile vegetable as a side dish, toss chopped celery into a hot wok and stir-fry with chilli, garlic and ginger. 

Queensland grown Red Capsicums are sweet, flavoursome and TOP VALUE!

Add Capsicum to pizza toppings, salads, stir-fries, char-grills. Serve stuffed Capsicums as a side dish or for a light Vegetarian meal serve with a Leafy Green Salad. 

Soft and fluffy or crisp and golden, everyone loves Potatoes, roasted, boiled or mashed. Currently there are good supplies of South Australian grown Potatoes at Fred’s 

Large crisp heads of Iceberg Lettuce from QLD are top quality. Use the crunchy cups of Iceberg Lettuce to serve a tasty San Choy Bow or alternatively, cut the Lettuce into chunky wedges and toss together in a delicious salad. 

Premium quality large snow-white Cauliflowers are TOP VALUE at Fred’s One Stop! Classic pairings like cauliflower and cheese are popular for a good reason. A tasty 3 Cheese Cauliflower Bake can be on the table from start to finish in 20 minutes. 

English Spinach is rich in an antioxidant called Lutein which is essential for eye health. Use leaves and stems in this meat-free, Spinach & Ricotta Gnocchi with Sage & Walnut Butter is so easy and delicious. The soft pillows of Spinach and Ricotta with melt in your mouth!

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