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 for the remainder of the year with our upcoming Spring edition – keep an eye out for it here! You can find our Summer and Autumn guides here.
WINTER: June, July, August
Although the days are shorter, we love Winter for the opportunity to rug up and stay in for a cosy evening at home! With many of us facing deadlines or milestones associated with EOFY, university semesters, and school terms, enjoying nutritious, nourishing foods remains incredibly important to get us through. Choosing the right foods also supports healthy immune function, helping us stay well throughout cold and flu season, and beyond!
What’s in season*:
- Brussels sprouts
- Carrots
- Citrus fruits (including grapefruit, mandarins, oranges, lemons, limes)
- Kale
- Kiwi
- Silver beet
- Sweet potatoes
- Parsnips
- Potatoes
*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 Winter favourites:
- Chai-spiced oats with orange. This breakfast option will warm you up from the inside, out. Start by adding ¾ cup of your preferred milk, half a cup of water and half a cup of oats to a saucepan, stirring over a medium heat until creamy (approx. 10 minutes). Add a sprinkle of cinnamon, a little ground ginger and cardamom, and orange zest to taste, and stir to combine. Spoon into a serving bowl and top with fresh orange slices, a sprinkling of chopped pistachios, a drizzle of honey and extra cinnamon.
- Tuscan kale salad with lemon tahini dressing. Start by adding finely-chopped Tuscan kale (remove the overly-fibrous centre stems), toasted hazelnuts and shaved pecorino cheese to a large bowl. To make the lemon tahini dressing, add two tablespoons of tahini, three tablespoons of extra virgin olive oil, the juice and zest of one lemon, S+P and a little a little honey to taste, to a jar, and shake to combine. Pour the dressing over the salad and toss to ensure everything is well-coated. Transfer to a serving dish, and top with extra hazelnuts and pecorino, if you like!
- Crispy roasted Brussels sprouts. Once you try Brussels sprouts this way, you’ll never look back! Add Brussels sprouts, halved or quartered, to a large roasting tray; add a generous drizzle of extra virgin olive oil and season well with S&P and chilli flakes. Roast in a moderate oven until the sprouts are tender and crispy around the edges. Finish with a squeeze of fresh lemon and enjoy!
- Roasted Winter vegetable medley. A Winter staple! Add chopped carrots, parsnips, sweet potato and potato, along with some (unpeeled) garlic cloves to a large roasting tray. Our tip? Leave the skin on your vegetables to retain more nutrients – just ensure they’re scrubbed well beforehand. Add a generous drizzle of extra virgin olive oil, S+P and whole sprigs of fresh rosemary and thyme. Roast in a moderate oven until everything tender and golden, approx. 45 minutes (depending on the size of your vegetables!) Enjoy alongside your protein of choice (slow cooked lamb is a winner!) – any leftovers are delicious in a toasted wrap or salad for lunch the next day!
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.
