AUTHOR

MARNIE NITSCHKE Marnie is an experienced Accredited Practising Dietitian who specialises in gastrointestinal nutrition and supporting people to have an easier relationship with food . Find out more at forkthatnutrition . com and follow her on Instagram @ forkthatnutrition .

Get a spring in your step with the seasonal produce update from Marnie , dietitian .

We ’ ve made it through a long chilly winter ! It ’ s warming up a bit , the days are stretching out a little longer , and we have new seasonal fruit and veggies to get excited about . Let ’ s take a look :

Fruits

Let ’ s give a big warm welcome to berries - with blueberries coming into season from the start of November , cherries arrive around late November , and canteloupe and watermelon make an appearance .

In spring , you can still enjoy lovely citrus like lemons , limes , grapefruit , mandarins and oranges . Plenty of varieties of apples still abound , and bananas and avocados are in season year-round . Don ’ t forget staples like rhubarb and pineapple are also still in season .

Vegetables

Globe and Jerusalem artichokes have arrived , and spring newcomers we haven ’ t seen in a while include beans ( round ), capsicum , chillies , cucumber , peas , squash and zucchini . Seasonal lettuce varieties like witlof and watercress are a lovely spring addition .

We still have delicious and versatile broad beans , broccoli , cauliflower , fennel , parsnip , okra , snow peas and spinach . And year-round staples include beetroot , carrots , leek , lettuce , onions , parsley , potatoes , rhubarb , silverbeet , spring onion and swede .

Seasonal roots and herbs

As it warms up a bit , basil becomes more abundant . Also look out for chives , chervil , fresh chillies , coriander , dill , mint , oregano , parsley , rosemary and sage .

Roots like garlic , ginger and lemongrass make for some wonderful spring aromatics .

So what will we do with all this amazing produce ?

Stir fries are a perfect vehicle for spring veggies . New season produce like snow peas , capsicum and green beans are amazing in saucy stir fries – paired with beef , chicken or tofu for a balanced high-protein meal .

Salads are back on the menu ! Chopped , roasted , grilled or poached vegetables like asparagus , beetroot , potatoes and cauliflower work really well , combined with grains like quinoa , buckwheat or brown rice , and drizzled with luxurious dressings . Soup in spring ? Absolutely . You could make a spring minestrone , or pho ( a Vietnamese-style broth noodle soup ), loaded up with bean shoots , coriander , and mint leaves . Yum ! Or what about taking advantage of seasonal Jerusalem artichokes to make a creamy , delicious soup ? Our family love to come up with new seasonally inspired pizza toppings - shaved zucchini slices , capers , bocconcini , parmesan , basil , and rocket go well together . And classic grilled mushroom , roasted pepper and eggplant are a spring flavour winner . What about fresh spring pasta dishes like lemon and ricotta with peas and little pancetta ? An eggplant parmigiana or lasagne ? Or homemade pesto pasta using seasonal herbs ? I hope you are heading to the kitchen with a new spring in your step !

Look out for these recipes using seasonal produce in our winter warmer spread this edition

YMCA HEALTHY LIVING MAGAZINE 3