What’s in season for spring?

Jane Dibbs
Time to read: 2 minutes

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Paper bag spilling fruit and vegeatbles

Spring is a wonderful time for fresh fruit and vegetables!  Expect a colourful variety of fruit and vegies in the shops or your local farmers’ market.


Image of a jar of fresh fruit topped with yoghurt on a white cutting board with a spoon for serving on the side

These juicy 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

One sesame crusted snapper fillet with carrot salad and a lemon wedge on a white plate served with a gold knife and fork, small glass container of sesame seeds and bottle of dressing and cloth napkin on the side.

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


Image of stacked zucchini and corn fritters topped with tzatziki on a large plate with a side of dill and lemon wedges

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


Three different sized tall glass jars of hidden vegie tomato pasta sauce wrapped in twine.

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:











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Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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