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What’s in season for winter

Date: September 29, 2021
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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 fruits and vegetables.   

Here’s your simple guide to what’s 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


Positively pumpkin 

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 slow-cooked chicken cacciatore, 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 

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

🥕🍎 As it’s the  International Year of Fruits and Vegetables in 2021, let’s do something for our health and support our farmers by eating more delicious fruit and vegetables.  🍊🥒


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