AUTHOR

MARNIE NITSCHKE Marnie Nitschke is an Accredited Practising Dietitian who specialises in gastrointestinal nutrition . Find out more at forkthatnutrition . com and follow her on Instagram @ forkthatnutrition .

Let ’ s look at seasonal produce and get inspired about new summer flavours with dietitian Marnie Nitschke .

Summer can be a relaxing and restorative time of year . After the end-of-year work and school pressures wrap up in December , many of us will be looking forward to a change in pace , warmer weather and a bit of time off over the new year . But it ’ s not just about a change in weather – summer is about cooking and dining outside , and new seasonal produce bursting with fresh flavours ! Let ’ s take a look :

Summer fruits in abundance right now :

} Stone fruit : Apricots , cherries , nectarines , peaches , plums .

} Berries : Strawberries , blueberries , blackberries , boysenberries , and raspberries .

} Citrus : Grapefruit , lemons and limes , Valencia oranges .

} As well as : figs , melons and grapes .

Summer veggies full of nutrients and flavour :

New in : Corn , eggplant and tomatoes . Continuing in season : Avocado , beans , beetroot , capsicum , carrots , chillies , cucumber , leek , lettuce , onions , peas , potatoes , rhubarb , silverbeet , spring onion , squash and zucchini . And let ’ s not forget in-season herbs and spices :

Basil , chervil , chives , chilli , coriander , ginger , garlic , mint , lemongrass , parsley , oregano , rosemary , tarragon , sage and thyme .

Our Summer Healthy Living issue puts seasonal fruit and vegetables front and centre , with recipes starring produce at their most delicious and most affordable . Dietitian Nicole Mott has a feature story on cherries – their surprising potential health benefits and ^a couple of mouth-watering recipes featuring this seasonal stone fruit . I think it might inspire a few of you to get cooking ( including delicious fresh cherries on your cheese platters , in your lunch boxes and as an antioxidant-rich snack ).

We ’ ve also got some fresh summer breakfast ideas in the form of my carrot cake overnight oats creation and GH Nutrition ’ s seasonal smoothie bowl . When it ’ s breakfast time and it ’ s already warming up outside , these lighter summer flavours will keep you cool and well-fuelled . A quick , nutrient-packed smoothie or pre-made pot of fridge-ready oats can be a great option if you like to get out early in summer for your daily hit of exercise . Or maybe you prefer to run out the door and tuck in at your desk !

One of my favourite summer vegetables is corn . It always adds great colour and crunch and provides the kind of low GI , slow-release carbohydrate to keep blood sugar levels stable . The fibre in fresh corn – whether it ’ s steamed , barbequed or sauteed is amazing for bowel health and provides a generous serve of prebiotics ( food for healthy gut bacteria ). Why not try char-grilling corn with olive oil and spices this summer to jazz up your salads ? We ’ ve got a fabulous recipe from The Biting Truth for a zesty corn and pineapple salad coming up for you .

Look out for these recipes using the above seasonal produce in this edition :

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