Men's health could get a boost from tomatoes 2023-10-17T17:24:31+11:00

Most people have heard of beta carotene, the coloured pigment in carrots and other brightly coloured fruits and vegetables. While it may be best known as the nutrient that our bodies convert into Vitamin A, it is also an antioxidant that can 'mop up' damage within body cells.

Beta carotene is part of a large family (the carotenoids) with about 600 members. Most carotenoids aren't readily converted to vitamin A and were once ignored, but research shows that many, including one called lycopene, may be valuable.

Lycopene is found mainly in tomatoes, although guavas and rose hips are also good sources and pink grapefruit and watermelon have some.

Tomatoes are the major source and the deeper their colour, the higher their lycopene. Rich red ripe tomatoes give a double whammy: top flavour and highest nutrient level.

Studies show that men who eat the most tomatoes (and tomato products such as tomato-based pasta sauces) have the lowest incidence of prostate cancer. There are also strong correlations between tomato intake and various other cancers, and a lower incidence of heart disease in those with the highest intake of tomatoes.

Observational studies don't establish proof, and something else in tomatoes may be responsible, but lycopene is the current favourite for the observed health benefits.

More lycopene is absorbed if tomatoes are cooked into a sauce that includes olive oil. Adding a few drops of olive oil to raw tomatoes also improves lycopene absorption.

It's too early to credit all the health benefits among tomato eaters to lycopene. Tomatoes contain many other potentially beneficial compounds and no one is totally sure that lycopene holds all the answers. We're also discovering there are many complex interactions within the carotenoid family.

But there seems little doubt that it makes good health sense to eat tomatoes regularly.

This BBQ tomato & goat’s cheese bruschetta is perfect to serve for a light lunch or as a starter.

Print Recipe

BBQ tomato & goat’s cheese bruschetta

Prep 15 mins | Cook 10 mins | Serves 4

You’ll need 6 small bamboo skewers for this recipe.

2 x 250g stems ripe truss, mini roma or cherry tomatoes
Olive oil cooking spray
6 slices ciabata or sourdough bread
2 garlic cloves, halved
150g marinated goat’s feta, drained
Extra virgin olive oil, for drizzling
Small basil leaves, to serve

1. Soak 6 small bamboo skewers in cold water for 5 minutes then drain. Cut each tomato from the central stem. Thread tomatoes onto bamboo skewers. Liberally spray with oil. Spray bread on both sides with oil and rub both sides with cut-side of garlic.
2. Preheat a greased char-grill pan or barbecue on medium-high heat. Cook tomato skewers, turning often, for 4-5 minutes until tender and juicy. Cook bread for 1-2 minutes on each side until golden.
3. To serve, spread bread with feta and top with tomatoes. Season with salt and pepper and drizzle with extra virgin olive oil. Sprinkle with basil leaves and serve.

Your guide to fresh and tasty beans 2023-10-17T17:34:43+11:00

Versatile fresh beans abound. Bright and brimming with flavour, beans are delicious serve them with a slight crunch. Add beans whole or sliced into stir-fries, blanched into a cold in salads, soups or serve as a side dish.

Butter beans

Swap green beans for sweet and crisp yellow butter beans. To cook the beans, plunge into a pan of boiling water for 2 minutes until just crisp. Drain and refresh in cold water, pat dry, then add beans to your favourite salads. Alternatively, for a quick side dish, return the beans to the hot dry pan and toss with a drizzle of extra virgin olive oil, crushed garlic, sea salt and black pepper.

Snake beans

Slender snake beans are sold by the bunch and are in peak season from late summer until early autumn. They’re quite flexible although they feel firm. Chop beans into bite-sized pieces and add to Asian-style stir-fries, soups, curries and salads. To retain crispness and flavour, rapidly cook the beans.

Green beans

A favourite fresh bean, this stringless variety simply requires the stems to be trimmed before cooking. Like butter beans, they’re best cooked rapidly to retain their delicious crunch and vibrant colour. For a colourful summer combo, cook a mix of green and butter beans.

Flat beans

Wide wavy flat beans are cooked in their pods. Drain and refresh in cold water then pat dry. Add a squeeze of lemon juice, a drizzle of extra virgin olive oil then season and toss with crumbled feta to make a delicious side dish.

Beans team well with

Fresh herbs, bacon, prosciutto, onions, almonds, onion, garlic, potatoes, tomato, lemon, feta cheese, pine nuts, olive oil.

Print Recipe

Beans with pancetta and garlic crumbs

Preparation: about 15 minutes Cooking: about 10 minutes Serves: 4 as a side dish

2 tbs olive oil
100g sliced pancetta, roughly chopped
2 garlic cloves, finely chopped
1 cup fresh coarse breadcrumbs*
Salt and ground black pepper
500g green beans, topped
2 tsp extra virgin olive oil

* Breadcrumbs made from stale Italian-style bread are ideal

1. Heat oil in a medium frying pan over medium heat. Add pancetta and cook, stirring often, for 3–4 minutes until crisp. Add garlic and breadcrumbs. Cook, stirring occasionally, for 4–5 minutes until crisp and golden. Season with salt and pepper to taste.
2. Meanwhile, steam beans in a steamer or boil in a saucepan of boiling water for 4–5 minutes or until bright green and just crisp. Drain beans. Drizzle with extra virgin olive oil. Toss to combine.
3. Place hot beans on a serving plate. Sprinkle with breadcrumb mixture, season to taste and serve.

Good for you 

Beans provide some iron, which is especially useful for those choosing a vegetarian diet. Iron is needed for making red blood cells, which carry oxygen throughout the body. The vitamin C in beans also helps the absorption of iron. Beans are also a good source of folate, one of the B vitamins that are important for growth and development in children and for normal blood formation at all ages.

Select

Firm, crisp beans with good colour.

Store

Refrigerate beans in a plastic bag in the crisper section.

In Season

Vitamin C why we need it and where to get it 2023-10-17T17:32:22+11:00

Back in the early 1500’s, scurvy was the curse of all sailors. It was a disease which stole more lives than those lost in battle and it continued to do so until the mid-1700 when an English doctor discovered that it could be easily cured with a simple prescription of lemon or lime juice. Back in those days they didn’t know the essential component in the lemon and lime was vitamin C.

Fast forward the clock to present day and doctors at Westmead hospital have recently detected scurvy in patients with Type 2 Diabetes. It’s not so surprising when you think that Type 2 Diabetes is a lifestyle related disease and its primary cause is poor diet. Other than diabetes, these patients share something else in common which is that they suffer from vitamin C deficiency.

Vitamin C is an essential nutrient with three key functions which act to protect the body from disease.

1. The antioxidant properties of Vitamin C help to neutralise free radicals molecules that cause oxidative damage to body cells. Left untapped these free radicals can lead to premature aging and cancer. The antioxidants are also vital to protect against a build-up of arterial plaque to ensure a healthy flow of blood to the heart and protect against heart disease.
   
   
2. Our skin and connective tissue is made from collagen and the production of collagen is heavily reliant on adequate supplies of vitamin C. Without vitamin C, the body can’t heal. The inability of wounds to heal is one of the first clues to scurvy and vitamin C deficiency. Other symptoms include bleeding gums, bruising, loose teeth, and loss of skin elasticity.  
   
   
3. A good reason to load up on lemons during winter is because vitamin C really does help protect against colds and flus. Vitamin C strengthens the immune system by boosting our white blood cell count, cells which are necessary to detect disease and destroy toxins. 

How much Vitamin C do we need? 

Although the recommended daily intake of vitamin C (45mg) is relatively low, most nutritionists agree that we can all benefit from more. Stress, smoking and excess alcohol will also deplete the body of vitamin C therefore if you do drink and/or smoke and/or suffer from stress the best advice is to significantly increase your intake.

Where is Vitamin C found?  

The table below provides a list of 10 popular fruits and vegetables which provide Vitamin C. Less well known is guava, included because despite being in season for a limited time, it is an exceptional source of vitamin C with one fruit providing more than four times the recommended daily intake. Other great sources of this essential nutrient include, papaya, grapefruit, pineapple, cauliflower, and pomegranate. Although vitamin C is found in most of the fresh vegetables sold in your local greengrocer, being water soluble and unstable to heat, the extent to which the vegetables are cooked will impact how much of the nutrient your body receives. How long you store the produce will also impact the amount of Vitamin C it contains and it will reduce over time.

The golden rule therefore is: Fresh and minimally cooked is best. 

TIP: A great way to boost the vitamin C content on cooked veggies, and make them taste better, is to sprinkle some lemon or lime juice over the top before serving.

Perfect persimmons 2023-10-18T10:26:41+11:00

The persimmon is a native of China, where it has been cultivated for centuries. The explorer Marco Polo discovered the joys of this richly coloured autumn fruit and recorded trade in persimmons in the early 14^th century. The fruit then spread to Japan and Korea and later to the Mediterranean coast of France, Italy and Algeria. By the mid-1800’s persimmons found their way to California and Australia.

Today persimmons are seeing a resurgence. Have you tasted the joys of a persimmon? Or have you had the unfortunate experience of trying one before it was sufficiently ripe? 

There are two very different types of persimmon, the traditional astringent variety and the sweet persimmon. It’s easy to confuse the two; both are delicious and nutritious however they each have a unique flavour and texture.

Types of persimmons

Traditional persimmon (astringent): Is heart shaped with a glossy orange skin which changes to a deep red-orange, becomes almost translucent when fully ripe and the pulp turns into a jelly-like texture.  Once ripe cut open, remove the seeds (if there are any) and spoon out the lusciously sweet soft flesh. If eaten before ripened the astringency will be quite unpleasant.

Try as a dessert or healthy snack: Simply halve ripe persimmons crossways through the centre. Scoop out the flesh and enjoy with vanilla ice-cream, Greek yoghurt or serve over warm porridge.

Traditional persimmons

Sweet persimmon (non-astringent): Is round with a slightly flattened top at the stem and is pale to deep orange.  These can be eaten firm and crunchy like an apple (the peel is edible) and can be cut into wedges or slices that reveal a decorative star pattern. Or you can also eat them after allowed to soften.  Fuyu is a common variety.

Try in salads, cheese board and cereals: Slice and toss sweet persimmons into salads with chopped hazelnuts and leafy greens.  Or cut into wedges and serve with cheese platters. For a honey-flavoured addition add slices to hot or cold cereals.

Sweet persimmons can be eat firm and crunchy or soft.

TIP:  To speed up the ripening process, place them in a plastic bag with a ripe apple or banana, best ripened at room temperature.

Good for you

A persimmon contains twice the dietary fibre of an apple and higher levels of many minerals and antioxidants.

Persimmons are a good source of vitamin C and beta carotene

Persimmons are high in fibre and fat free

Select

Choose sweet persimmons that are firm with green, semi-pliable caps and without bruising.  Their skin is firm to touch however they have thin skin (paper thin when ripe) and bruise easily.  Depending on the variety or stage in the season they’ll range from pale orange to a deep red-orange colour.

Store

Lay flat in a plate. Ripen at room temperate. Once ripe, refrigerate for up to five days.

In season

Late February to mid-June

5 different types of Mums – which would you pick? 2023-10-17T17:34:23+11:00

To thank our wonderful mums for all their hard work, the perfect Mother’s Day gift is most definitely flowers, and the most popular of all is fragrant and brightly coloured chrysanthemums.

So with the big day just around the corner, Sunday 12th May to be precise, we set out to find out everything there is to know about our ‘mums’ of the floral variety.

Here we interview chrysanthemum growers, explain the difference between the five most popular types of ‘mums’ and give helpful tips to make them last longer.

Second-generation grower David Giansante wouldn’t want to produce any other flower than the chrysanthemum at his family-run business Linton Flowers in Horsley Market, Sydney.

  Flower grower David Giansante

 The allure of the classic memorable aroma, along with the age-old tradition of Australia’s most popular Mother’s Day flower, has David firmly under the spell of the ‘mum’, as it’s so affectionately known around the nation.

“Mother’s Day is 10 times busier for florists than Valentine’s Day,” says David, whose unique ‘crazy spider’ chrysanthemum is always a sell-out.

 Sydney Flower Market  grower Joe Olivieri, one of three brothers who run Olivieri’s Flowers at Doyalson North,  says “Daisies have a flatter flower, disbuds look like pom-poms, and Polaris are the decorative type most popular for Mother’s Day,”  There’s also an art to growing them.”

 Chrysanthemums flower in autumn because their blooming is triggered by shortening days.

 We’re all aware that flowering can be affected by temperature but it’s less well known that light levels play an important role, too.

 This means that chrysanthemums in glasshouses can be manipulated to have their flowering occur on cue.

 Here are just a few of the other popular varieties of chrysanthemum your favourite florist will have in stock this Mother’s Day

 Red – Daisy Chrysanthemum

Red Daisy chrysanthemum is covered in stunning red daisy flowers with yellow eyes at the ends of the stems. The flowers are excellent for cutting. Its fragrant ferny leaves remain dark green in colour too throughout the season.

 White - Polaris

 This tried-and-true favourite with traditionalists has been putting a smile on mums’ faces for longer than most. Available in white, cream, yellow, and shades of pink, the Polaris is a mainstay of almost every bouquet because of its versatility and long-lasting qualities – up to 10-12 days.

 Green – Spider 

Appropriately named for their long, curling petals that look like spiders sitting on top of stems, spider mums are revered as one of the more unusual chrysanthemum plant types.

  Yellow – Disbud

 So named because this varietal has just one single large flower per stem, produced by moving all the side buds when the plant is still young. With an eye-catching bloom 7-9cm in diameter, a yellow disbud makes the perfect focal flower for any Mother’s Day ‘mum’ arrangement.

 Pink – Pompom

 A small globular bloom, somewhat flat when young, but fully round and bursting with character when mature. Size ranges from small button types to large disbudded blooms almost 10cm in diameter. The florets incurve or reflex in a regular manner and fully conceal the centre.

7 Tips To Look After Your ‘Mums

 Chrysanthemums are a forgiving flower and have a good vase life. Even still, it’s handy to know these little tricks to keep them vibrant for longer.

1.  Ensure your vase or vessel is very clean.
2. Chrysanthemums have a woody stem, so you need to help them absorb water. Before placing them in a clean vase, trim 2 to 5 cm off the stem base at a sharp angle. Every few days, trim 1 cm off the stem to aid water absorption.
3. Place flowers in clean tepid water, enough for them not to go dry quickly- about half the vase full.
4. Strip leaves that would be below the water line.
5. Remove leaves from the stem when they start to droop.
6. Change the water regularly.
7. For a maximum vase life and display, don’t mix chrysanthemums with other flowers. They release a chemical called ethylene, which may cause other flowers to wilt quickly.

What the colours mean

Chrysanthemums generally symbolise longevity, fidelity, joy and optimism. Various colours symbolise other important meanings as well.

• Red chrysanthemums symbolise love and devotion.
• Yellow chrysanthemums symbolise happiness and joy.
• White chrysanthemums symbolise loyalty and honesty.
• Violet chrysanthemums symbolise a wish to good health.

It’s crunch time – 8 apples everyone should taste this season. 2023-10-17T17:35:37+11:00

Crunchy Australian-grown apples are now at their best in your local greengrocer.

For optimum crispness and flavour, store apples in the fridge rather than in the fruit bowl.

With so many apple varieties from which to choose, we’ve narrowed down the ones that you are sure to enjoy for their vibrant colour and delicious flavour.

Fuji

This apple is a deep brownish red colour. It has a very dense, crisp and juicy flesh with a honey-sweet flavour. Fuji’s are excellence enjoyed fresh or baked. Sometimes Fuji apples develop a brown core, this is a natural occurrence which is due to the fruit’s high sugar content. Don’t discard, chop and use for cooking.

Golden Delicious

With crisp juicy flesh and golden yellow-green skin, the Golden Delicious is a top apple for cooking and is also great for eating fresh.

Granny Smith

This classic green apple is bright and vibrant with delicious sweet white crunchy flesh. It’s at its best for eating fresh in winter. It’s also the perfect cooking apple.

Greenstar

Related to the famous Granny Smith apple, the Greenstar has a fresh intense taste, crisp white flesh and outstanding crunch. Owing to its high vitamin C content, this variety tends not to discolour once cut, which makes it perfect to slice or toss into lunch box fruit salads.

Jazz

Subtly sweet with crunchy dense white flesh, the Jazz is small to medium in size but big on flavour. This variety tends not to bruise easily so it’s a great on-the-go snack’ for busy kids.

Kanzi

This eye-catching glossy reddish-pink apple is new on the market and its season is short. The Kanzi has crunchy dense tangy flesh and is a cross between Royal Gala and Braeburn varieties. It’s best stored in the fridge.

Pink Lady

Sweet and crunchy with dense fine flesh and attractive rosy skin, the Pink Lady comes in a range of sizes. The smaller ones are the ideal snack size for little hands.

Royal Gala

Small to medium in size with aromatic sweet crunchy flesh and glossy skin, this immensely popular variety is a great snack apple for active kids.

In season

Select

Choose apples that are firm and smooth with a colour characteristic of the variety.

Store

For maximum crunch and shelf life store apples in the refrigerator. Keep in the crisper section apples will keep for up to one month.

Good For you Apples

A good source of dietary fibre that helps keep us regular.

Provides vitamin C. Among its many functions, vitamin C contributes to collagen which plays a role in healthy gums, teeth, bones, cartilage and skin.

Low GI (less than 55) which means the natural sugars in apples are slowly digested to glucose.

Apple pie filling & great ways to use it

Preparation     15 mins / Cooking       30 mins   /Makes 2 cups

This delicious mixture tastes like an apple-pie filling. It keeps in an airtight container in the fridge for 5 days.

1.5kg Golden Delicious or Granny Smith apples

Juice of 1 lemon

1¼ cups water

2 tbs cornflour

⅓ cup caster sugar

1 tsp ground cinnamon

½ tsp ground nutmeg

Step 1: Peel, core and chop apples into 2-3cm pieces. Place into a large bowl. Drizzle with lemon juice and ¾ cup of the water. Set aside.

Step 2: Whisk remaining ½ cup water and cornflour in a teacup until smooth. Place cornflour mixture into a large saucepan over medium heat.  Stir in sugar, cinnamon and nutmeg. Stir until mixture comes to the boil (it will not be smooth).

Step 3: Add apple mixture and stir to combine. Bring to the boil, stirring often. Reduce heat, cover and gently simmer over medium-low heat, stirring occasionally, for 15-20 minutes until apples are very tender. Set aside to cool in the saucepan.

4 quick ways to use apple-pie filling

Spoon apple pie filling over hot porridge.

Swirl chilled apple pie filling through yoghurt and top with some toasted muesli.

Add apple pie filling to crepe and pancake fillings.

Serve bowls of warmed apple pie filling with a drizzle of custard.

The definitive guide to onions 2023-10-17T17:35:58+11:00

Onions have been around for over 3,000 years, yet onion confusion still exists. The Allium family includes all types of varieties, varying in shape, colour, taste and size.

Here is our definitive list of what your local greengrocer stocks and how we refer to each type in New South Wales.

Green onions (shallots)

Sold in bunches, green onions are often called shallots or green shallots. These green onions have long green stems with a small white underdeveloped bulb at the base. Simply discard the roots and the deep dark green tops before use. Green onions are best eaten raw or quickly cooked.

Brown onions

With a well-balanced yet distinct onion flavour, brown onions have crisp white flesh and papery brown skin. They’re the perfect all-rounder for cooking, we use brown onions in our classic Fresh onion soup recipe and during the cooler months they are ideal for using in casseroles and braises.

Red onions

These vibrant deep crimson-skinned onions have crunchy white flesh tinged with red. They are sometimes incorrectly called Spanish onions. Finely sliced or chopped, red onions can be eaten raw in salads and salsas. Once cooked, they develop a subtle sweetness, which makes the red onion a popular one.

White onions

With their mild yet distinct onion flavour, fleshy white onions are good for barbecuing and general cooking.

Pickling onions

These small-sized onions (about the size of 20 cent coin) are perfect for pickling. Add whole peeled pickling onions to slow-cooked casseroles and roasts.

Spring onions

Sold by the bunch, spring onions are similar to green onions however they have a small white immature bulb at the end of the stem. They’re perfect for braising or slicing, or adding to soup, stir-fries and salads. They are sometimes incorrectly called salad onions.

Eschalots

These small onions grow in clusters and have papery golden-brown skin and are sometimes called French shallots. Sweeter than brown, white or red onions, eschalots have a distinct well-balanced onion flavour. They’re mainly used in French and Asian cooking.

French onion soup with cheese baguette

Prep 30 mins | Cook 2 hrs | Serves 4

2 tbs olive oil

50g butter or margarine

1 kg brown onions, sliced

2 garlic cloves, finely chopped

1 tsp sugar

8 cups beef stock

1 tbs dry sherry, Madeira or brandy (optional)

1 baguette bread stick

100g grated Gruyere or tasty cheese

Step 1: Heat oil and butter in a large saucepan over medium-low heat until butter sizzles. Add onions, garlic and sugar and cook, stirring occasionally, for 40–45 minutes until onions are deep golden.

Step 2:  Stir in stock, cover and bring to the boil over medium-high heat. Reduce heat to low, cover and simmer, stirring occasionally, for 1 hour. Season with salt and pepper to taste. Stir through sherry, Madeira or brandy, if using.

Step 3: Just before serving, slice baguette. Preheat a grill on high. Place baguette on a lined tray and grill one side until golden. Turn slices over and top with cheese. Grill until cheese is bubbling. Ladle soup into serving bowls and serve with cheese baguette.

Select

Choose white, brown and red onions and eschalots that are dry and firm. Spring and green onions should be firm, vibrant and moist.

Store

 For maximum quality remove from plastic bag and store white, brown and red onions and eschalots in a cool, dry, dark well ventilated place.  Spring and green onions are best kept in a plastic bag in the refrigerator.

Good For You

A rich source of a variety of natural sulphur compounds that may have health benefits.

A source of dietary fibre which helps keep the intestine functioning normally and also vitamin C, which contributes to normal immune function.

Onions provide small amounts of many minerals and vitamins that add to our daily intake of these essential nutrients.

Insider’s guide to visiting the Sydney Flower Market: What you really need to know 2023-10-17T17:36:34+11:00

Dawn hasn’t begun to break yet, but the Sydney Flower Market has long been awake with the hustle and bustle of growers, wholesalers and flower enthusiasts preparing for an action-packed morning of roaring trade.

The vendors here are as colourful in character as their wares – and with a stunning array of flowers and foliage on offer, a visit to the Sydney Flower Markets are a fun and exciting as well as a visual feast for the eyes.

If you’re a first time visitor, be prepared for an incredible experience – and one that may leave you a little overwhelmed especially given the floor space spans more than 5200 square metres, making the markets the biggest in Australia. On any one day, there could be more than 800 people arriving from 5 am to buy from more than 200 stalls. Most of the action happens in the first few hours, with Mondays, Wednesdays, Fridays and Saturdays being the busiest days.

Here, we’ve compiled this list of need-to-know tips to help you get the best from the markets every time you visit.

Get there early… the early bird always wins

The markets are open 5 am – 11 am on Monday through to Saturday, however, most trading takes place before 9 am. Florists and event stylists tend to get there right on 5 am, so if you arrive later in the morning, you may miss out altogether on your favourite flowers.

Psst… here’s how to find the best parking spots

All the parking around the lower perimeter of the flower market is reserved parking, so scoot straight up to the third floor of the car park for the best casual parking. There is a lift for easy access to the flower market.

 Be aware that just about everyone who visits drives there. But there’s plenty of space available particularly since the new car parking area was opened. Watch out for the hundreds of fork-lift operators buzzing around and pay attention to the speed limits to avoid accidents.

 A market entry fee of $10.00 is charged up until 9.00 am Monday to Thursday and 9.30 am Fridays for vehicles.

Saturday is the best day to go if you’re not a retailer

Mondays, Wednesdays and Fridays are the most popular days for florists and wholesalers. Saturdays are much quieter and the best day to visit if you’re just wanting to casually stroll the markets and take your time. Tuesdays and Thursdays are the quietest days and not all growers attend.

Bring a trolley or large shopping bags if you’re planning to buy in bulk

Vendors don’t provide carry bags so you need to bring a tote bag or trolley. Given there is so much on offer to buy it’s good to come with a friend who can also provide an extra pair of hands. Bringing along a friend or family member makes it a fun outing as well as helping to lighten the load.

Wearing a high-visibility vest is mandatory

For safety reasons, it’s important to wear a high visibility vest. If you don’t have one of your own, you can purchase one at the markets from a vending machine for $10.

Bring cash

Like all markets, cash is king. Not all vendors have a card machine, and although there are ATMs on-site, it’s advisable to bring cash with you. That way you won’t lose valuable shopping time lining up to withdraw money.

Take a list and shop around

You’ll get bargain prices whoever you buy from, but it does pay to do a quick lap to compare.

Get to know your favourite vendors

Not all vendors are here every week, and they’re not always in the same place. If you find a vendor you like, find out what days they trade.  Don’t’ forget to ask them tips and tricks on caring for your flowers.

What are the other vendors on site aside from flower sellers?

• There are plenty of places to grab a coffee or enjoy a hearty breakfast such as Champs Café on the outside of Building F, others are a short stroll away.
• Apack Florist supplies colourful ribbons, wrapping paper, and an assortment of wires and vases.

Are flowers cheaper at the Flower Markets?

It's safe to say that this is often the case, after all, you are buying directly from the growers or wholesalers.

Whilst flowers and potted plants are sold about a third of the retail price, you need to consider that floral retailers and industries that buy fresh flowers need to cover their costs which include rising super early to drive to the markets and back to the business, transportation, staff, rent, electricity, water, materials costs, and of course the skill of arranging.

This is no different to buying any other goods through wholesale versus retail.

Visiting the Sydney Flower Market at least once is a bucket list trip that everyone should experience, but let’s face it for most of us developing a relationship with our local florist is far more convenient especially when you can confidently place your trust in their floristry skills and creative execution.

Where is Sydney Flower Market

Sydney Flower Market is located in building F (F for flowers) within the Sydney Markets Australia’s largest wholesale fruit, veg and flower precinct. This site is so large it has its own postcode.

250-318 Parramatta Rd

Sydney Markets NSW 2129

The best entrance to access the flower market is Austin Ave, Homebush 

If travelling by train, Flemington station is adjacent to the Sydney Markets and just a short walk to the flower market.

Follow the Sydney Flower Markets on Facebook

Chris Bath catches up with 2017 Greengrocer of the Year. 2023-10-17T17:37:33+11:00

Produce king Domenic Gerace thought he’d seen it all after more than 50 years in the fruit and vege game.

But the humble  Harbord Growers’ patriarch tells host Chris Bath that he was floored by his win in the Greengrocer of the Year category at the recent Sydney Markets Fresh Awards held at the Museum of Contemporary Art.

We never expected to win; I have to admit it was a complete shock,” says a stunned Domenic, who despite officially retiring, still fronts to help his sons Amerigo and Anthony in the Balgowlah Stockland store every day.

 Domenic, who opened his first shop in 1965, says the key to his long-running success in delivering the freshest fruit and vegetables possible is simple.

 “Perseverance, consistency and your customer should be your priority in quality, service and civility,” he says. Domenic and Anthony Gerace - Harbord Grower Market 

“It’s a passion. Unless you have a passion, you can’t succeed.”

 That desire to please his loyal fan base has clearly rubbed off on son Amerigo who didn’t hesitate to follow in his dad’s footsteps, he tells Chris.

 “There’s always something different every day, you get to meet different people every day so it’s always new and exciting,” he says.

 Amerigo also tells Chris that he’s always striving to improve and enhance the customer experience.

 Finalists in the second annual Fresh Awards had three visits from a mystery shopper over a six-month period. After each visit, businesses were given a report.

“We were critiquing ourselves from the mystery shoppers [feedback] so we were improving step-by-step. And yeah, it all paid dividends.”

Category finalists were picked from a field of 160 NSW and ACT greengrocers. 

Harbord Growers Market

Ground level

Stockland Mall

197-215 Condamine St,

Balgowlah NSW

Phone: 02 9949-4355

“

Zucchini flowers, delicate and delicious 2023-08-30T07:52:03+10:00

Delicate zucchini flowers with their bright-golden petals bloom are at their best in spring. Although they can be found at your local greengrocer from spring through until autumn.

The female flower has a tiny zucchini attached, whereas the male flower has a thin stem. The slightly nutty flavour is unique.

Female zucchini flowers - Image By TheWritersHQ

Select

Choose fresh-looking zucchini flowers that still closed and are not wilted. If the baby zucchini is attached to the flower, it should be firm, slender and glossy green.

Store

These spring treasures are highly perishable, especially the flowers. The flowers are best used within 1 day of purchasing while those with the baby zucchini attached will last for a little longer when stored covered with a damp paper towel in an airtight container in the fridge.

Prepare

Cut off the stem from the male zucchinis and make a small cut in the flower to remove the pistil. Then fill the flowers with a stuffing or chop as desired.

Top ways to use zucchini flowers

• Stuff zucchini flowers with a mix of fresh ricotta, grated parmesan and basil then roast or fry until golden.
• Dip zucchini flowers in a light tempura batter and shallow fry in vegetable oil until golden. Serve with lemon wedges and sea salt.
• Drizzle a tray of zucchini flowers with the baby zucchini attached with olive oil, season and roast with cherry truss tomatoes. Sprinkle with crumbled feta to serve.
• Add chopped zucchini flowers to a risotto or pasta dishes.
• Delicate zucchini flowers with their bright-golden petals bloom are at their best in spring. Although they can be found at your local greengrocer from spring through until autumn.

Roasted Spring Veggies With Gremolata Crumb

Prep 35 mins | Cook 30 mins | Serves 4 as a side dish

8 (200g) zucchini flowers, trimmed

100g Persian or marinated feta, drained and roughly mashed

1 red onion, cut into thin wedges

2 garlic cloves, finely chopped

1 bunch thick asparagus, trimmed and roughly chopped

4 sprigs thyme

olive oil cooking spray

250g mixed truss or heirloom tomatoes

Gremolata crumb:

1 tbs olive oil

½ cup fresh sourdough breadcrumbs

2 garlic cloves, finely chopped

2 tsp finely grated lemon zest

⅓ cup flat-leaf parsley leaves, finely chopped

Step 1: Preheat oven to 200°C/180°C fan-forced. Gently ease open a zucchini flower's petals and fill with 1 tsp feta, wrap petals around filling and gently twist to seal. Repeat using remaining zucchini flowers and feta.

Step 2:  Arrange zucchini flowers, onion, garlic, asparagus and thyme in a large non-stick roasting pan. Liberally spray with oil, gently tossing to coat, and season with salt and pepper. Roast for 15 minutes. Toss through tomatoes and roast for a further 10-12 minutes until tomatoes are tender.

Step 3:  Meanwhile, to make gremolata crumb, heat oil in a medium non-stick frying pan over medium heat. Add breadcrumbs and garlic and cook, stirring often, until crumbs are golden. Remove from heat and stir through lemon zest and parsley. Sprinkle roasted vegetables with the gremolata crumbs and serve.

Potassium - Why we need it and the top 15 fruit and vegetables that supply it. 2023-10-18T10:17:07+11:00

Potassium and sodium work together in the body and while we hear a lot about sodium, specifically how important it is to reduce the amount of sodium in our diet, there’s been much less noise about potassium, until recently. New research has found when we increase our intake of potassium, our blood pressure lowers irrespective of whether we decrease the amount of sodium in our diet or not.

The great thing about this news is that potassium is readily available in most vegetables, and they undoubtedly taste better with a light sprinkle of salt.

Why do we need potassium?

Potassium and sodium are known as essential electrolyte minerals and, in addition to regulating the fluid exchange across cell membranes, they help to convey energy and enable nerve impulses and muscular contractions. Potassium stays within cells, while sodium remains in the fluids outside and between the cellular walls. When there’s too much sodium in the body and not enough potassium, the sodium drags fluid out the body cells which then adds pressure to the outside of the cellular wall. Over time this will lead to high blood pressure. By increasing the amount of potassium in the diet we can prevent this unwanted fluid exchange, lower blood pressure and assist the kidneys in excreting excess sodium from the body.

Potassium also works with magnesium to help maintain levels of calcium in our bones which keep them strong. The alkaline nature of potassium rich foods also helps to neutralise acidity in the body which, if allowed to build up, causes inflammation and other degenerative diseases. 

Potassium is readily available from your local greengrocer. In fact, doctors who have for years been telling their patients to cut out salt from their diet would be better to tell them to pay a trip to their local greengrocer’s because fruit and vegetables are full of this essential mineral. 

Top 15 sources of potassium

 How much potassium should we consume? 

The Australian Government National Health and Medical Research Council state the average daily intake of potassium for adults is 3,800 mg. It’s a big ask especially when the average Australian eats far less than the recommended 5 serves of veg a day. The incentive, however, is this: The World Health Organization estimates that hypertension is responsible for at least 51 percent of deaths due to stroke and 45 percent of deaths due to heart disease. The key to preventing hypertension is to lower blood pressure levels with a fresh natural diet comprising mainly of fresh produce.

Classic to modern: 3 trending ideas for a sensational floral table settings 2023-10-18T10:18:56+11:00

Whether you’re hosting an intimate dinner for your in-laws or throwing a big party to celebrate your 40^th birthday, these table setting ideas will up the ante at your next event.

Mixed greenery garlands

 Mixed greenery table garlands are one of the surest ways to give an event a classic feel.

 The stunning garland pictured here was created by George and Smee, based at Bondi Beach. It’s a mix of Australian natives such as eucalyptus and Mallee gum with olive and magnolia.

“With such an impactful feature in the centre of the tables, it's a good idea to keep the rest of the table styling very simple,” says Katie Smee, George and Smee director. “Native greenery is a great option as it is hardy and can remain out of water for a while. 

 “Be careful when using more delicate fresh greenery. You can definitely add flowers in too but it's a good idea to do this with the use of small oasis trays so you can keep them fresh.”

Make the garland by gathering small bunches of each the foliage together and wiring onto a piece of rope the length of the table. Overlap each bunch slightly to create a full and luscious runner. 

Complete the look by using white table-clothes or beautiful natural timber tables, and entwine the runner with tea lights for a magical ambience.

Grouped flowers with native and tropical leaves

Oasis bowls are key to making these classic and stylish arrangements work.

The elegant arrangement shown here is by Jodi McGregor of Jodie McGregor Flowers at Annandale.

To recreate the look, fill an oasis bowl (available from florists) with water and add your foliage (Jodi has used magnolia and bullet eucalyptus here) to create the shape, texture and structure. Then add the floral elements in groups to create impact. Finally, fill any gaps with more foliage.

“A common mistake is to use too many different varieties of flowers, and mixing all the flowers together rather than grouping them,” says Jodi. “Also, the arrangement will be out of proportion if the stems are left too long.”

Modern-day romance with succulents

Succulents are a great addition to table settings if you’re looking to create something modern.

The look is made all the more interesting by teaming the hardy green of the succulent with mixing metal and glass vessels in different shapes and sizes, like that pictured by event stylist Amelia Johnson, owner of Bespoke Social. Amelia has strategically placed succulents among vases of large open peonies with native gum, white roses and dusty miller to give this romantic setting a modern edge.

“The best thing about this style is that it is hard to make a mistake,” Amelia says. “Just be careful to keep heights varied with table placement to create a visual hierarchy,”  

What’s in season in November - Your premium fruit and vegetable guide. 2023-10-18T10:17:35+11:00

Fresh Tips For November

Cherries supplies are picking up and the prices will slowly ease. There are a few different varieties available this throughout the season, each with their unique combination of flavour, colour and flesh firmness. Invest in a cherry pitter so you can easily make cherry desserts and baked goods.

Tender, juicy and full of flavour Lebanese cucumbers offers good value. Combine diced cucumber with ripe ox heart or medley tomatoes, olives, thinly sliced onion and feta cheese to make a delicious mango and passionfruit muffins or a quick dessert like this Mango, passionfruit & ginger nut crumb with mascarpone.

For value, taste and versatility fresh asparagus is a winner, its delicate nutty flavour can be enjoyed raw or cooked, hot or cold and Aussie spears team deliciously with veal, pasta, seafood, prosciutto, chicken and steak.

Supplies of new season nectarines and peaches continue to improve as the weather warms up. Fruit is now arriving from for the North Coast, The Hawkesbury and Renmark. There are several varieties to select from each varying in colour, flavour and flesh texture. Both white and yellow-fleshed peaches and nectarines are now available.

Keep springtime dining light and easy with crisp sugar snap peas. Choose bright peas that are firm and plump, but not bulging. For an easy side dish, toss sugar snap peas in a well-oiled wok with chopped garlic and coriander with a drizzle of sweet chilli sauce. Alternatively, steam and toss sugar snap peas with chopped fresh mint, crumbled low-fat ricotta cheese and a drizzle of extra virgin olive oil.

From November until January Aussie grown apricots will be in season. Fresh, ripe apricots are juicy and taste both sweet and a bit tart. If unripe, place apricots in a paper bag at room temperature for one to two days. Fully ripe apricots should be used or eaten immediately. Try this Grilled apricots & raspberries recipe.

Ripened in the Queensland sunshine, golden fleshed rockmelons are super sweet and a thrifty buy. Serve with Rockmelons with feta cheese or halloumi in a salad is it’s a tasty combination. Bursting with vitamin C, papaw is a delicious Australian-grown tropical fruit which is now in peak supply.

Papaw flesh continues to ripen once picked. Leave for a few days at room temperature to allow the skin to lose its greenish tinge. Ripe fruit has a golden yellow skin and will yield to gentle pressure around the stem. Once cut, cover with plastic wrap and refrigerate. It’s best eaten within 2 days.

Naturally, sweet Western Australian, Victorian and Sydney basin strawberries and irresistible North Coast blueberries are superb quality.

A rich source of many nutrients, kale is packed with vitamins C, E and K, plus folate and beta-carotene. This crinkly-leafed green also provides iron and calcium. Strip leaves from the stems and chop, then toss in a hot pan with olive oil, crushed garlic, chopped red chilli and a scattering of currants. Heat until the kale wilts, then serve warm.

Try these Fresh Recipes This November.

 GARLIC & LEMON PRAWNS WITH CUCUMBER SALAD

TROPICAL FRUIT SALAD WITH COCONUT YOGHURT

100 days of cherries, made extra delicious 2023-10-18T10:19:20+11:00

Glossy, plump cherries are the quintessential Australian summer fruit. Available for about 100 days from November to February, cherries are prized both for their eating and decorative qualities.

Small, delicious and available in numerous shades of red, cherries are adored for their full flavour, versatility and numerous health benefits.

Kids and adults alike can’t resist a bowlful of cherries and who hasn’t at some stage playfully daggled a shining red, double cherry from the earlobes.

Luscious cherry season heralds the arrival of longer warmer days and casual eating. Try cherries

1. Chilled and sprinkled over a summer fruit platter,
2. In chilled, home-made ice-creams and smoothies
3. Teamed with spices for a fruity relish to serve with turkey, ham and pork
4. Added to savoury and sweet fruit salads
5. Cakes and muffins
6. Oven roasted with other stone fruit
7. In sweet and savoury sauces
8. Freshly blended juice to boost the goodness.
9. Stewed and served with muesli and yoghurt.

Cherries go with

Cherries partner perfectly with peaches, apricots, mango, plums, coriander, chocolate, cream, pastry, nuts, soft cheese, citrus, wine, vanilla, coconut, spices, turkey, ham and game.

Tip

Invest in a cherry pitter, they are available from good kitchenware stores and make removing the stone quick and easy. This is certain the way to go, if you want to cook with cherries.

Celebrate with cherries

Available in 2-kilo boxes, or sold by the kilo from your local greengrocer, cherries make an attractive gift, leave them in their original packaging or pile cherries into a colourful china bowl and wrap with cellophane.

Not all cherries are the same

There are over 80 different varieties of cherries grown across Australia. Each variety has its own unique properties, growing and harvesting requirements. The most common and popular cherries varieties grown in Australia include Merchant, Bing, Stella, Lapin, Supreme, Van, Sweetheart, Ron, Skeena, Regina, Staccato, Sequoia, Dawn series, Simone and Kordia.

Where are Australian cherries grown?

Over 40% of cherries are grown in New South Wales. Young, Hillston, Orange and Bathurst areas. Other significant growing regions include Victoria (27%) particularly around the Dandenong Ranges and Goulburn Valley near Melbourne; South Australia (17%) at the Mount Lofty Ranges and the Riverland area; Tasmania’s, Huon Valley and Derwent Valley grow (14%), and Western Australia in the elevated southwest region grows (1%) of the annual production.

5 cherry recipes to try this season

Cherry & Chocolate Pavlova

Chocolate-Dipped Cherries

a630c07890e5c8279aca9cd7ec0e3f51 2019-12-11T10:39:00+11:00 Sydney Markets

What's in season in December. Your premium fruit and vegetable guide. 2023-10-18T10:24:49+11:00

It’s time to celebrate with family and friends and make the most of early summer’s fresh bounty. Here is our guide to help and inspire you to eat well and buy wisely in December.

Cherries are ripe for the picking with numerous varieties to choose from. Buy cherries in a 2-kilo box for gift giving or for enjoying at home. Be sure to enjoy the white cherries that are only available for a short time.

Golden velvety skinned apricots are plentiful. Choose firm, evenly coloured apricots with a sweet fragrance; this indicates optimum flavour. Colour varies from pale to deep apricot, the deeper the colour, the higher the content of beta-carotene. Refrigerate ripe fruit and use within 2 days.

Spice up your salads with radishes. The ever-expanding range of radish ensures a range of colours, shapes and heat. The tradition or common red radish is now joined by two-toned French radishes, multi-coloured bunches and watermelon radish. Each variety adds delicate pepperiness to salads, sandwiches or use as an accompaniment to a festive crudité.

Some of the best eating Reed avocados are available from December to January. Large, smooth and creamy, this variety is super fleshy and bursting with a nutty flavour.

Summer is the time to enjoy eggplants. There are so many ways to enjoy eggplant, roasted, grilled, barbecued or baked. Adding barbecued eggplant to home-made burgers imparts and pleasant texture and extra smoky flavour. summer berry pudding it’s packed with flavour and goodness and is perfect for serving during the festive season.

Tomatoes are plentiful. Cherry, Roma, Truss, Oxheart and heirloom tomatoes are fleshy and extra flavoursome, however, their softer texture means you need to handle them with care. Try our slow Rosemary, Potato, Tomato & Lamb Bake

Rosemary Pork Skewers with Bean & Fennel Salad

FRENCH ONION SOUP WITH CHEESE BAGUETTE

Storage

Onions will keep for a month or longer stored in cool, dark, well-ventilated conditions in paper or sacking cloth, but not plastic. Peeled onions should be wrapped in plastic and stored in the fridge for 24 hours.

2. Potatoes

• Potatoes supply the body with even more potassium than bananas. It’s a mineral which plays an important role in muscle function and maintaining normal blood pressure. They are also a good source of fibre and vitamin C.
• Look out for pink and purple skinned varieties such as Desiree, Royal Blue, Pontiac, and Purple Congo. Provided you leave the skin on you will benefit from anthocyanins in the pigment which can provide anti-inflammatory, and anti-viral benefits.
• Worried about high blood sugar? Waxy potatoes such as Dutch Cream, Kipfler, Nadine, Nicola, Pink Eye (Southern Gold), and Purple Congo typically raise blood sugar levels more slowly than floury varieties.

Let’s face it, potatoes are the ultimate crowd pleaser and there’s no limit to what you can do with the humble spud. Here are a couple of our favourite recipes.

MASHED POTATO WITH KALE & GREEN ONIONS

CRUNCHY POTATOES WITH CHEDDAR CHEESE CRUMBS

The ideal temperature for storing potatoes is 7 – 13 °C. That is warmer than the fridge and cooler than the comfortable living room temperature. To delay sprouting, store potatoes in paper or sacking but never in plastic. Storing potatoes properly will not only quadruple their shelf life but will also preserve their vitamin C content.

3. Pumpkin

• Pumpkins are an excellent source of the antioxidant beta-carotene, which is used to make vitamin A, an important nutrient for eye health.
• Pumpkins also contain fibre for good digestion and manganese which helps the body utilise nutrients and ensure proper liver function.
• The antioxidant beta -cryptoxanthin in pumpkin may help to reduce the risk of lung and colon cancer as well as rheumatoid arthritis.

Even though we love pumpkin soup there’s so much more you can make with pumpkin. Save money and buy one whole, make soup and try these two recipes below.

FRAGRANT BUTTERNUT PUMPKIN SOUP

JAP PUMPKIN WITH PARMESAN & SEED CRUMBLE

Store whole pumpkin in a cool, dark, well-ventilated place for up to 2 months. Once cut, wrap in plastic and store in refrigerator for up to 10 days: Cut off and discard any damp, soft, sides of the pumpkin and use the rest.

4. Carrots

• Carrots are hard to beat for the antioxidant beta-carotene, which is used to make vitamin A, an important nutrient for eye health.
• Carotenoids found in carrots are plant compounds with powerful antioxidant activity which improves immune function and appear to reduce the risk of some cancers.
• Soluble fibre, called pectin in carrots helps to feed friendly gut bacteria. Other nutrients such as vitamin K, B6, and potassium, promote bone health, blood clotting and regulate blood pressure.

They are inexpensive, popular with kids and some might agree taste even better raw. Carrots have a lot going for them. We particularly love them in these two recipes.

CARROT, KUMARA & CAULIFLOWER ROJAN JOSH CURRY

CHINESE ROASTED DUTCH CARROTS & CHICKEN

Baby carrots will store in plastic or in produce bags in the crisper of the fridge for 3 – 4 days. Large carrots will last 7 – 10 days. Before storing Dutch or baby carrots, remove the tops.

5. Potted parsley, sage, rosemary and oregano

• The super-herb parsley is a great source of immune boosting vitamin C with anti-inflammatory and natural diuretic properties. It’s also a very good source of potassium to regulate fluid exchange between cells and reduce high blood pressure.
• Known for its anti-inflammatory and antioxidant properties, sage contains flavonoids, phenolic acids and oxygen-handling enzymes.
• Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation.
• Carvacrol and thymol are two compounds found in oregano which studies suggest may decrease the activity of viruses.

The fragrancy of fresh herbs is an indication of potent antioxidants and plants chemicals which improve digestion and fight to neutralise free radicals in the body. Aside from all that, their flavour enhances pretty much every savoury dish.

CARROT, TOMATO & CHICKEN QUINOA SALAD

FENNEL, FETA & POMEGRANATE SALAD

1. Herbs need light – at least 6 hours a day.
2. Herbs enjoy humidity so give them a regular light mist using a water spray.
3. Don’t overwater. Only water your pots when the top inch of soil is dry.
4. Herbs need drainage so make sure water can get out of the pot and drain away from the base.

6. Garlic

• Sulphur compounds in garlic have been shown to support our body's detoxification process.
• Raw garlic has antimicrobial and antiviral properties and may provide relief against the common cold and destroy potentially harmful bacteria in our gut.
• The antioxidant and anti-inflammatory properties of garlic may also reduce the risk of cardiovascular disease.

The medicinal benefits of garlic can be realised by taking 20 g raw garlic up to three times a week. Alternatively, you could crush raw garlic into salads and salad dressing and benefit from it deliciously.

ASIAN CORIANDER PESTO WITH SALMON KEBABS

ASIAN-ROASTED MUSHROOMS

To maximum freshness, potency and flavour, store fresh garlic in a loosely covered container in a cool, dry place away from sunlight. Whole bulbs will keep fresh for about a month if stored properly. Remove any cloves that appear to be dried out or mouldy. Once you’ve cracked open a whole head of garlic the shelf life is reduced.

7. Ginger

• Ginger contains very potent anti-inflammatory compounds called gingerols. Regular consumption can provide relief to people who suffer from osteo and rheumatoid arthritis.
• The many bioactive compounds found in ginger accumulate in the gastrointestinal tract and can help alleviate nausea.
• Components of ginger rhizomes may be useful in treating asthma and other respiratory diseases.

Ginger is native to South east Asia where it’s been used in food and medicine for centuries. For digestion, as a natural remedy to colds and flus, to reduce inflammation and supply the body with antioxidants, try grated ginger, hot water and lemon juice. Alternatively, you can try it in these recipes below.

CARROT CHILLI & GINGER SOUP

CORIANDER, GINGER & PORK WONTON SOUP

Wrapped in paper towel or stored in a paper bag, ginger will last for about a month in cool dry place. To keep ginger for several months, cut it into slices or chunks and preserve it in sherry, mirin or rice wine vinegar in a sterilised jar in the fridge.