What’s in season for winter

Winter might mean it’s cold and the days are short, but it does give us the chance to cook and eat delicious winter produce. Cooler climate-loving vegies such as beetroot, broccoli, cabbage, cauliflower, carrots, leeks, mushrooms, potatoes, pumpkin and spinach make perfect winter-warming meals. Check out our favourite three meals to have on rotation this winter:

1. Moreish mac’n’cheese

2. Marvellous mushroom risotto bake

3. Comforting chicken cacciatore

More fruit and veg that are in season this winter:

Amazing apples

The age-old saying ‘an apple a day keeps the doctor away’ is spot on.  Apples are packed with fibre, which is needed for a healthy gut. 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.  Stew up any tired apples with some sultanas for a warming dessert or snack.  Check out our stewed apples and sultana recipe. 

1 apple = 1 serve of fruit 

Astonishing avocados

Avocados are rich in healthy 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 burger or spread in a sandwich or wrap.

1/4 avocado or 50g = 1 serve of veg

Perfect pumpkins

Packed with nutrients like beta carotene (vitamin A), B vitamins, Vitamin C and fibre, you can use pumpkin in many ways.  Roasted, pureed into soup or in a roast pumpkin and tomato pasta sauce, baked into a scone, mashed into a pikelet or use leftovers in a roasted vegetable salad.  

2 pieces of pumpkin or half a cup cooked (75g) = 1 serve of veg 

Crunchy capsicum

Capsicum comes in many colours and contains beta carotene (Vitamin A), B vitamins and fibre. A few capsicum strips (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 Spanish couscous or in a yummy Mexican salsa?

1 medium sized capsicum (120g) = 1.5 serves of veg 

Why you should eat local, seasonal food

1. It’s good for the environment.
2. Your food is fresher, more nutritious and tastes better.
3. It supports local farmers and our economy.
4. There is plenty of fruit and vegetables around, so they are cheaper.

Check out our winter seasonality guide:

© 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