The autumn months bring abundant produce that has ripened over summer and is at its best. Pears are at their peak, apples are crunchy and delicious and figs are fantastic. As the months creep into winter, cooler climate loving vegetables such as beetroot, kale and broccoli are at their best.
Amazing apples: full of fibre and Vitamin C and so easy to pack as a snack. Delicious in this Waldorf salad, in a healthy apple crumble or chopped into pieces ready to eat.
1 apple = 1 serve of fruit
Beautiful bananas: the perfect fruit to eat on its own, sliced on toast or smashed in a yummy banana pikelet – it even comes in its own packaging.
1 banana = 1 serve of fruit
Perfect pears: full of fibre and folate. Slice and place on crackers with some cheese for a perfect after school snack or pop into a salad.
1 pear = 1 serve of fruit
Marvelous mushrooms: eat raw or cooked. Use them to replace some meat in your recipes like mushroom, spinach and lentil lasagne.
1 cup of raw mushrooms = 1 serve of vegetables
Terrific tomatoes: a juicy flavour boost – in salads, on sandwiches, sliced on toast with a grind of black pepper and in this fresh tomato sauce.
1 tomato or 6 cherry tomatoes = 1 serve of vegetables
Snow peas: also known as ‘mangetout’ which means ‘eat it all’ in French. Snow peas can be eaten raw or cooked. Great on their own, with a dip like hummus as a snack or add them to a stir fry.
12 snow peas= 1/2 serve of vegetables
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
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