There are a multitude of reasons to eat seasonally. With seasonal produce more likely to be grown locally, it’s often more nutrient-dense due to its associated, shorter transportation and storage timeframes. For this reason, seasonal produce often tastes better, too!
To make the most of what’s on offer, follow our guide to eating with the seasons. You can find our Summer, Autumn and Winter guides here.
SPRING: September, October, November 📅
As the days become longer and the weather starts to warm up, we begin to crave lighter flavours and lots of greens! With our social calendars starting to fill up again as we approach the end of the year (and the associated festivities!), it’s important to continue fuelling adequately with lots of delicious, nutrient-dense foods.
What’s in season*:
- Asian greens, including bok choy, choy sum and gai laan
- Asparagus
- Avocado
- Banana
- Cauliflower
- Leek
- Beans, including broad beans and green beans
- Peas
- Zucchini
*Wonderfully diverse and expansive, Australia is home to a number of climates and ‘seasons’ at any one time. As such, our guide is general in nature; for the best indication of what’s in season in your local area, chat to the growers at your local farmers’ market, or look for what is abundant (and economical!) in the supermarket.
Why not try…
Showcase the best of the season with one (or more!) of our Spring favourites:
Roasted cauliflower and quinoa salad. This a great option to prepare in advance for work lunches, or to pack for a Spring picnic! Firstly, add chopped cauliflower florets and a tin of (drained, rinsed) chickpeas to a baking tray, drizzle with extra virgin olive oil and season with some fennel seeds, smoked paprika, salt and pepper, ensuring everything is coated evenly. Roast in a moderate oven until the cauliflower and chickpeas are golden, and combine with cooked quinoa, lots of chopped flat leaf parsley and baby rocket leaves. To finish, stir through a simple dressing of extra virgin olive oil, apple cider vinegar, salt and pepper. Serve alongside grilled chicken, lamb or tempeh.
💡 Tip: For those of us who enjoy dairy, some crumbled feta is a lovely addition!
Spring green pasta. Start by sautéing finely sliced leek, asparagus, zucchini and garlic in extra virgin olive oil. Once the vegetables have softened slightly but are still holding their shape, add some cooked broad beans and green peas, and cook, stirring, for another minute or so. Add cooked pasta (short pasta shapes work well in this dish – we love penne, spirals and orecchiette) and some torn basil leaves, mint leaves and lemon zest to the pan, adding a little reserved cooking water if needed. To serve, finish with a squeeze of fresh lemon, a drizzle of extra virgin olive oil and some shaved parmesan (optional).
💡 Tip: Try a pulse pasta to increase both protein and fibre! If you can’t find fresh broad beans, they’re available frozen in most supermarkets.
Caramelised bananas. This one is a delicious (and easy!) entertaining option, but works equally well for one! Simply pan-fry sliced banana in a little extra virgin olive oil with a sprinkle of cinnamon until golden and caramelised. Serve with a dollop of natural yoghurt, another sprinkle of cinnamon, a drizzle of maple syrup (optional) and some toasted walnuts.
💡 Tip: These ingredients also work well in a protein smoothie (with the addition of your preferred protein powder and milk) for a quick and easy breakfast or post-workout snack!
Asian greens. This one is a wonderfully simple weeknight staple! Simply chop your vegetables (we love a mix of bok choy, choy sum and gai laan) and stir fry in a wok over high heat with ginger, garlic and a little oyster sauce, to taste. Top with some toasted sesame seeds and serve alongside a grilled salmon fillet and steamed rice, or some steamed dumplings. Delicious!
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.
