What’s in season for autumn?

What’s in season for autumn?

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.

Top 3 autumn fruits to add to your day

1. 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 

2. Beautiful bananas

Bananas are 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 

3. Perfect pears

Pears are full of fibre and folate.  Slice and place on crackers with some cheese for a perfect after school snack or pop into a salad. You can even use overripened pears a fruit loaf.

1 pear = 1 serve of fruit 

Top 3 vegetables to add to your day

1. Marvelous mushrooms

Eat raw or cooked. Use them to replace some meat in your recipes like in a mushroom, spinach and lentil lasagne.

1 cup of raw mushrooms = 1 serve of vegetables

2. Terrific tomatoes

Tomatoes provide 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

3. Sensational 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, in salad or add them to a stir fry.

12 snow peas= 1/2 serve of vegetables

Why you should eat local, seasonal food

• It’s good for the environment.
• Your food is fresher, more nutritious and tastes better.
• It supports local farmers and our economy.
• Plenty of seasonal fruit and vegetables are in the shops, so they are cheaper.

Check out what else is in season for autumn:

© 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