Spring is the perfect time to reset your eating habits, and colourful, in-season fruit and vegetables offer unbeatable value and are the key to success.
According to the latest figures released by Stats NZ, prices for produce fell 8.5 percent in the 12 months to July 2024.
Eating plenty of spring produce can help boost your energy levels and improve overall wellness, as it’s packed with essential vitamins and minerals.
5+ A Day Trustee, Principal Scientist, and Team Leader at Plant and Food Research, Dr Carolyn Lister, said now is an excellent time to shift to healthier eating patterns after winter.
“The availability and plentiful supply of fresh fruit and vegetables at this time of year certainly makes it easier, and there are some tasty ways to incorporate seasonal produce into your breakfast, lunch or dinner routine.”
New season potatoes are delicious and available from September onwards.
“Many people underestimate the nutritional value of potatoes. It is all about how they are cooked, so keep the skin on and avoid cooking methods that add oil. Potatoes provide plenty of vitamin C, potassium, and some B vitamins. They can also be a source of iron, essential for vegetarians.”
Asparagus is a source of several B vitamins and vitamin C, and Dr. Lister suggested adding lightly steamed and blanched asparagus to salads.
“Adding avocado alongside it will provide healthy fats and help you absorb some of the phytonutrients. One of my favourite spring lunches is an avocado, asparagus and strawberry salad with either feta or canned tuna to add some extra protein.”
Mushrooms are nutrient-dense and readily available in spring. They are a source of many B vitamins but, most importantly, selenium, often low in New Zealand crops.
“Selenium is important for antioxidant defences and keeping the immune system working, as well as for healthy hair and nails. Mushrooms make a great addition to many dishes, including stir-fries, which are a great healthy, quick dinner as the weather warms up.”
Grapefruit is an easy breakfast option packed with vitamin C to help keep your immune system healthy.
“Afourer mandarins and tangelos are also good sources of vitamin C and make a handy snack when you are out enjoying the spring sunshine.”
Citrus contains essential nutrients like folate, potassium, and soluble fibre, which feed good gut bacteria and help lower cholesterol. Meanwhile, early-season strawberries are starting to appear on supermarket shelves, and by November, many New Zealanders will be devouring them.
“They’re a terrific snack anytime; eating them just helps lift your mood.”
Strawberries are a good source of vitamin C, potassium, folate, niacin, and dietary fibre. Research has shown that eating strawberries daily improves cognitive function, lowers blood pressure, and increases antioxidant capacity.
For a quick, healthy breakfast, try spreading peanut butter on grainy toast and topping with sliced strawberries.
Other spring recipe ideas include a roasted asparagus and broccoli salad, serving smashed potatoes with slices of avocado, or whipping up a light and colourful strawberry, basil and mozzarella salad to impress family and friends.
“If you want to shrug off winter and embrace a fresh start, then including fresh fruit and vegetables in your daily diet is a great way to refresh and revitalise yourself mentally and physically.”
