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What’s in season for winter

Date: May 30, 2023
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Winter might mean it’s cold and the days are short but it does give us the chance to cook and eat delicious winter produce.   Cooler climate loving vegies such as beetroot, broccoli, cabbage, cauliflower, carrots, leeks, mushrooms, potatoes, pumpkin and spinach make for perfect winter-warming meals.  Check out our top three meals to have on rotation this winter:

1. Moreish mac’n’cheese

Image of cauliflower and broccoli "Mac N Cheese" served in a white ceramic dish on a marble serving board with a serving spoon and plates on the side

2. Marvellous mushroom and spinach risotto bake

Mushroom risotto bake in a large round oven proof dish with blue handles shot from above and a chunk of parmesan cheese and white cloth napkin on the side.

3. Comforting chicken cacciatore

Slow cooker chicken cacciatore recipe in a large black pot with handles served on a white cutting board with a sprinkle of basil on top and the side for serving.

More fruit and veg that are in season this winter: 


A red apple stuffed with granolaAmazing apples 

The age-old saying ‘an apple a day keeps the doctor away’ is spot on.  Apples are packed full of fibre needed for a healthy gut and can contribute to good heart health.  Why not try our stuffed apple snack.  If it’s a cold day, pop it in the microwave for 1 minute and add a dollop of plain yoghurt with a sprinkling of cinnamon to make a delicious dessert.  Or stew up any tired apples with some sultanas for a warming dessert or snack.  Check out our stewed apple and sultana recipe. 


1 apple = 1 serve of fruit 


Image of half an avocado on a plain white backgroundAstonishing avocados 

Avocados are rich in healthy, good fats.  Did you know that avocados are the only fruit apart from olives to contain monounsaturated fats?  They also contain fibre, B vitamins and potassium.  Smash into guacamole, add to a to a burger or spread in a sandwich or wrap.



1/4 avocado or 50g = 1 serve of veg


Perfect pumpkins 

Packed full of nutrients like beta carotene (vitamin A), B vitamins and some vitamin C and fibre, you can use pumpkin in so many ways.  Roasted, pureed into soup or in a pasta saucebaked into a scone, mashed into a pikelet or use leftovers in a salad. 


2 pieces of pumpkin or half a cup cooked (75g) = 1 serve of veg 


Image of three slices of red capsicum on a white background

Crunchy capsicum 

Capsicum comes in lots of different colours and contains beta carotene, B vitamins and fibre.  Did you know that only a few strips of capsicum (25g) will provide 100% of your daily recommended intake of vitamin C!  It’s delicious cooked or raw.  Why not try throwing capsicum into a Spanish couscous or in a yummy Mexican salsa?


1 medium sized capsicum (120g) = 1 serve of veg 


Three reasons why you should eat local seasonal food 

  1. The produce is fresher and more nutritious  
  2. It’s more sustainable and better for the environment 
  3. Supports the Australian farmers and our economy 

Check out our winter seasonality guide:

Table with a list of fruit and vegetables that are in season during winter



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