YMCA Healthy Living Magazine, powered by n4 food and health Autumn 2019 | Page 3

MARNIE NITSCHKE
Marnie is an Accredited Practising Dietitian at www.n4foodandhealth.com. She also
consults in clinical nutrition at Epworth Healthcare and in private practice at Everyday
Nutrition in Glen Iris and Ashburton (www.everydaynutrition.com.au).
SEASONAL FRUIT
& VEGETABLES
...and why it is a good idea to
eat them!
hese days, we can find just
about any fruit or vegetable we
desire in our local supermarket,
but let’s look at a few really good
reasons to seek out produce that’s in
season where we live.
T
Seasonal fruit and vegetables
are easier on the wallet
Because they can be sourced locally,
the lower production and transport
costs of seasonal produce is then
passed on to you – the consumer. It
also means you’re supporting local
farmers, and who doesn’t want to be a
part of that?
Fruit and vegetables taste
better and last longer when
they’re in season
It makes sense that when produce is
naturally ripened, picked and sent straight
to market, it will have superior flavour and
last longer in your fridge. Compare this to
produce that is picked when unripe,
stored for months in cool rooms (often
needing to be ripened artificially) and then
reaches the consumer.
While all fruit and vegetables
are good for you, seasonal
produce is even better
Think of nutrients like antioxidants (the
‘wellness warriors’ that fight damage in
our body), folate and vitamin C. These
are at their peak when fruits and
vegetables are first ripened, and will
decrease during storage and transport.
So the less time they spend getting to
your table, the better.
Armed with these facts, you’re
probably now wanting to know what is
in season in Victoria this autumn. Let’s
take a look.
Fruits:
Apples, bananas, figs, strawberries,
persimmon, pomegranate, grapes,
melon, pear (including nashi) and
rhubarb.
Citrus fruits - grapefruit, mandarins,
and oranges are great autumn choices.
Vegetables:
Beans, beetroot, Brussels sprouts,
cabbage, capsicum, carrot, cauliflower,
celery, chillies, corn, cucumbers,
eggplant, leeks, lettuce, onions, parsley,
parsnip, peas, potatoes, silverbeet,
spinach, spring onion, squash, sweet
potato, tomatoes and zucchini.
Look out for these recipes using
seasonal fruit and veg in this edition:
} } Overnight oats give you lots of
inspiration for using seasonal fruits
(see page 7).
} } Capsicum features in the Halloumi
Shakshuka (see page 7).
} } Brussels Sprout Crisps (see page 9).
} } Eggplant and Beetroot Dips (see
page 11).
AUTUMN 2019 YMCA HEALTHY LIVING MAGAZINE
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