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. Stay on track, year-round, with our Winter and Spring editions over the coming months – keep an eye out for them here! You can find our Summer guide here.
AUTUMN: March, April, May
By the time we reach Autumn, regular programming has most definitely resumed, leaving many of us well and truly ready for a break by the time the Easter long weekend arrives! Continue fuelling properly with sufficient lean proteins, wholegrains and quick and easy salads and veggie sides. If you’re hosting over the Easter break or Mother’s Day, keep things simple with uncomplicated, seasonal dishes.
What’s in season*:
- Apples
- Beetroot
- Eggplant
- Cabbage
- Figs
- Nashi Pears
- Pumpkin
- Spring onions.
* 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 Autumn favourites:
- Spiced pumpkin hummus. This one is delicious spread on a lunch time wrap with falafel and salad, or as part of an antipasto board alongside some toasted wholegrain pita! Start by tossing your pumpkin, cut into cubes, in extra-virgin olive oil and a sprinkle of cinnamon and nutmeg, and roast until tender and golden. Meanwhile, in a food processor, blitz together a tin of chickpeas, two cloves of garlic, and two tablespoons each of tahini, extra virgin olive oil, lemon juice and warm water, a sprinkle of cumin and a pinch of salt. Mash your roasted pumpkin and fold it through the chickpea mixture, and enjoy!
- Tip: There’s no right or wrong here, but we like to aim for approx. 400g pumpkin, equivalent to a standard, 400g tin of chickpeas.
- Apple and cabbage slaw. For a lighter, more nutritious dressing compared to what’s typically found in ready-made coleslaws, combine a cup of natural yoghurt with two tablespoons of apple cider vinegar or lemon juice, a teaspoon of Dijon mustard, a drizzle of honey and S+P. Stir the dressing gently through a base of shredded cabbage, finely-sliced apple and spring onions. For an easy weeknight dinner, we love this one served alongside some grilled chicken or fish and potatoes roasted in extra virgin olive oil.
- Tip: As soon as your apple is sliced, drizzle generously with lemon juice to prevent oxidation (browning). You could also increase the overall protein content by using a high-protein yoghurt in your dressing!
- Roasted beetroot and lentil salad. This one is a delicious side to grilled lamb, and stores well to enjoy for lunch the next day! Simply combine oven-roasted beetroot wedges with puy lentils and rocket, and top with toasted, roughly chopped hazelnuts and some fetta or goat cheese. Finish with a drizzle of a simple vinaigrette, made with extra virgin olive oil, lemon juice, Dijon mustard, a little honey to taste, and S+P.
- Tip: Wear gloves to minimise mess when preparing fresh beetroot!
- Fig crostini. Fresh figs make for a beautifully-presented entertaining option, or even a special snack for one! Simply spread toasted, thin slices of wholegrain sourdough with goat cheese, and arrange fresh fig slices over the top. If you’re feeling fancy, finish with a drizzle of balsamic glaze and cracked black pepper.
- Tip: If you’re not especially sensitive to caffeine, fresh figs are also delicious alongside a square or two of dark chocolate, for something sweet after dinner.
For expert dietary support to meet your unique goals and requirements this season, 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.
References
Seasonal Food Guide Australia. (2016). Australia general seasonal produce. http://seasonalfoodguide.com/australia-general-seasonal-fresh-produce-guide-fruits-vegetables-in-season-availability.html
