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 Autumn, Winter and Spring editions over the coming months – keep an eye out for them here!
SUMMER: December, January, February
Summer is an eventful season, to say the least! It’s typically filled with lots of entertaining and celebrations – and hopefully at least a short break! – over the holiday season, before most of us make our way back to work (and school) for another year. When it’s simply too hot to be cooking in the kitchen, we love to make use of the barbecue as much as we can!
What’s in season*:
- Berries, including blackberries, blueberries, raspberries and strawberries
- Capsicum
- Chillies
- Corn
- Cucumber
- Lettuce
- Melon, including rockmelon, honeydew and watermelon
- Stone fruits, including mangoes, peaches, nectarines, apricots and cherries
- Tomatoes
* 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 Summer favourites:
Barbecued corn. Perfect for peak barbecue season, this recipe scales super easily if you’re catering for a crowd. Simply place whole corn cobs onto the barbecue and cook, turning every minute or so. Once they’re almost done, brush over some extra virgin olive oil, perhaps flavoured with paprika or lime zest, if you like!
Caprese salad. Using the freshest tomatoes you can find will make all the difference with this super simple Italian classic! Simply slice your tomatoes and arrange on your serving plate, top with fresh, torn mozzarella and basil leaves, and finish with a generous drizzle of extra virgin olive oil. It’s a great crowd pleaser to bring along to a barbecue.
Pineapple salsa. This one works best if you have access to fresh, sweet pineapple – if not, tomatoes work equally well! Combine finely-diced pineapple, red onion, red capsicum, coriander and red chilli or jalapeño with fresh lime juice, a drizzle of extra-virgin olive oil and a pinch of salt. Beautifully fresh, this salsa is a delicious addition to grilled fish tacos!
Grilled peaches. Slice your peaches in half, and place each half – cut side down – on a chargrill pan or barbecue. Grill for a few minutes, until the peaches have warmed through but are still holding their shape. For an easy, elegant dessert, serve your grilled peaches with a dollop of natural yoghurt, drizzle of honey and a sprinkling of toasted almonds and fresh thyme – any leftover peaches are delicious with granola for breakfast the next day! Other stone fruits, like nectarines, mangoes and apricots, would work equally well.
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.
