Winter fruits and vegetables - tips for eating seasonally

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Check out our tips for eating seasonally this winter. They’ll help keep your health on track during the colder months with a vibrant range of high quality, nutrient packed plant foods. By eating seasonally, you ensure you get the best quality and the best value fruit and veg for all your favourite hearty winter meals. 



Apples are the classic go-anywhere snack, and when winter comes around there’s a wide range available to suit all tastes. They’re also delicious in classic comfort foods such as apple crumble, which you can make in tasty wholegrain varieties.


When we think of oranges we often think of desserts, but they’re also great for bringing a burst of flavour to salads and savoury side dishes. Try our Orange and chickpea couscous recipe.

Oranges, lemons, limes

You can use the juice and zest of lemons, limes and oranges on their own, or with some good-quality olive oil and garlic as a simple, delicious dressing for salads and vegetables.


And stewed rhubarb can be enjoyed hot or cold in everything from pies to a tasty oatmeal-based topping.


Those cold winter days are a great time for soup, so it’s good news that the best soup vegetables are in season in winter.

Carrots, pumpkin, leeks, turnips, sweet potato

Carrots, pumpkin, leeks, turnips and sweet potato are all perfect in soups, either as the star of the recipe or as part of a delicious mixed vegetable variety.

Broccoli, silverbeet, spinach

Steamed broccoli with slivered almonds is a simple but delicious side dish, while silverbeet and spinach are tasty lightly steamed or sauteed with some fragrant garlic.

Winter vegetables are also handy for filling out other recipes.

Carrots, turnips, parsnips, pumpkin broccoli, cauliflower

You can fill out casseroles, bolognese, curries and pies with vegetables such as carrots, turnips, parsnips, pumpkin, broccoli and cauliflower – all inexpensive, tasty and healthy ingredients that will help reach your five daily serves of vegetables without even thinking about it.

In many ways we’re lucky to have access to a wide variety of fruits and vegetables all year around, but there’s a lot to be gained by eating seasonally. By knowing what to look out for, you can get the best quality produce at the cheapest prices. And by choosing seasonal produce, you can avoid getting stuck in a food rut and enjoy the anticipation of all the delicious new choices you’ll get as the next season rolls around.

First published in Sanitarium’s Good food news.
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