YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Página 4

MARNIE NITSCHKE, APD
Marnie is an Accredited Practising Dietitian at www.n4foodandhealth.com. She
also works in clinical nutrition at Epworth Healthcare, and in private practice at
Everyday Nutrition in Glen Iris www.everydaynutrition.com.au
SEASONAL EATING
IN SUMMER
Take a look at the delicious seasonal produce that
summer brings, with dietitian Marnie Nitschke.
n Australia, summer means not only warmer weather,
but also a bit of a change in pace. More festivities,
longer daylight hours, more time outdoors, and new
seasonal fruits and vegetables.
I
To many, summer is signified by the emergence of delicious
and vibrantly coloured seasonal fruits like cherries, berries,
figs and mangos. Sure, we can get most of our favourites
year round these days. But seasonal produce is special
because it means fruit and vegetables that are at their most
delicious, at their peak in nutrition, while also being at their
most affordable.
Another summer favourite is lush green basil, which is only in
season December to February. You can buy seedlings (or
established pots) anywhere from garden stores to
supermarkets and hardware stores these days. And as long
as you have a sunny spot and time for a quick water each
day, you’ll find basil is super easy to grow. Even if you don’t
have the space for a garden, basil and other seasonal herbs
can be grown in pots on the window sill or veranda. Just
imagine the homemade pesto you can make!
And tomatoes – we couldn’t talk about seasonal produce and
not mention these delicious summer staples. While tomatoes
are a fruit that we can get our hands on all year round, most
would agree there’s a difference in flavour and texture of a
naturally sun-ripened beauty. Ripe tomatoes make for
beautiful fresh, simple salads and pasta dishes.
Summer fruits to look out for:
} } Stone fruit: apricots, cherries, nectarines, peaches, plums.
} } Berries: strawberries, blueberries, blackberries,
boysenberries, raspberries.
} } Citrus: grapefruit, lemons and limes, Valencia oranges.
} } As well as figs, melons and grapes.
Summer vegetables we love:
New in summer: corn, eggplant and tomatoes.
Still in season: avocado, beans, beetroot, capsicum, carrots,
chilies, cucumber, leek, lettuce, onions, peas, potatoes,
rhubarb, silverbeet, spring onion, squash and zucchini.
Seasonal herbs and spices:
Basil, chervil, chives, chilli, coriander, ginger, garlic, mint,
lemongrass, parsley, oregano, rosemary, tarragon, sage
and thyme.
We’re feeling very inspired by summer seasonality this issue
– which you’ll see in our delicious recipes and feature
articles. Just across the page, dietitian Kim Menzies fills us in
on the nutritional benefits of seasonal berries. Seasonal
produce is also the star in our easy breakfasts, lunchbox
ideas, and our double-page summer meal spread.
Look out for these recipes using delicious summer produce:
Sun-dried tomato and basil frittatas
Fennel and tomato salad; and lamb
and pinenut koftas with Brazil nut
hummus
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YMCA HEALTHY LIVING MAGAZINE SUMMER 2020
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Asian chicken fried rice and veggies; and
easy rainbow poke bowls
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