What’s in season for spring?

As the chill of winter fades and spring blossoms across Australia, it’s the perfect time to refresh your menu. Spring invites us to lighten our meals, embrace fresh flavours, and take advantage of fruit and vegies that the new season has to offer.

Eating seasonally isn’t just delicious – it’s also budget-friendly, environmentally conscious, and packed with health benefits. Think crisp greens, sweet strawberries and juicy oranges – all that their freshest right now.

3 salads to try this spring:

1. Niçoise salad

Our niçoise salad recipe is a nutritionally balanced one-bowl meal – ideal for a quick lunch or midweek dinner. It features seasonal vegies, including crisp green beans and lettuce, along with eggs and tuna for protein, and potatoes for carbohydrates. Pop it on your spring menu today!

2. Greek salad

Fresh and crunchy, our recipe for Greek salad provides a whopping 3.5 serves of veg and ready in only 15 minutes. Add some hummus and wholemeal pita bread for a tasty lunch or meat-free dinner.

3. Fruit salad

Spring is the perfect time to whip up a vibrant fruit salad, brimming with seasonal favourites like strawberries, blueberries, mandarins and kiwifruit. Having fruit as a snack or dessert is an easy way to get the recommended 2 serves of fruit per day.

Nutrition tip: this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer.

More fruit and veg that are in season this spring

Strawberries

These sweet gems make a come back after the winter months. Perfect as a snack by themselves, in a delicious fruit and yoghurt mix or try in a crisp green salad.

❓ Did you know that strawberries are high in vitamin C.  Vitamin C supports your immune system.

6 strawberries = 1 serve of fruit

Citrus fruits

Citrus fruit such as lemons, mandarins and oranges are still in season. They are a perfect addition to your spring menu.  Mandarins and oranges make a juicy snack, or in our zesty vitamin-packed carrot and orange salad with fresh sesame crusted snapper for a fast and delicious dinner.

1 orange or large mandarin = 1 serve of fruit

Zucchini

Zucchini is a versatile vegie that can be the star of the show, as in our zucchini and corn fritters  and zucchini slice or grated and ‘hidden’ in dishes such as pasta bolognaise or lasagne to boost vegie intake.  Zucchini provides vitamin C. Vitamin C contributes to iron absorption from food.  Get zucchini on the menu in spring!

½ medium zucchini = 1 serve of vegetables

Tomatoes

Tomatoes are coming into peak season, so there will be more supply and they will cost less.  There’s nothing more delicious and nutritious than homemade fresh tomato sauce. Keep a batch in the freezer for a convenient, quick meal.

❓  Did you know that if you leave tomatoes on their stems – they will become more flavoursome?

There are so many reasons why you should eat local seasonal fruit and vegies:

1. The produce is fresher, more nutritious and tastes better.
2. Plenty of supply means that produce will be at its cheapest.
3. It’s more sustainable and better for the environment.
4. Buying local supports Australian farmers and our economy.

Check out what else is in season for spring: