Each season offers an array of fresh produce, this is a great time to utilize what’s plentiful in stores and start experimenting and trying new recipes or reworking those old ones to incorporate more seasonal fruits and vegetables in a bid to tick the 5+ A Day, box.
We spoke to our Fresh experts in the produce team at PAK’nSAVE about what’s in season and how to get the most bang for your buck by shopping seasonally.
Justin Dykhoff, Produce Merchandise Manager for Foodstuffs South Island explains, “The beauty of seasonal produce is its grown here in New Zealand. In-season produce is fresher and tastes better, sweeter and riper. When fruits and vegetables are picked that have been naturally ripened on the vine or the tree and harvested at the right time, they’ve got more flavour and nutrition. It can also mean better value for money as farmers are harvesting an abundance of local produce since the crop is in season.”
If you shop locally and buy what’s in season it makes healthy eating fresher, tastier and more affordable.
Check out below some great local, seasonal produce, in store now and a few recipes and serving suggestions on ways to use them.
The avocado superfruit is in good supply this month. Lower than usual export quantities alongside more growers across this market can be attributed to this. This popular pear-shaped fruit has a creamy texture and is delicious made into a lemony guacamole dip or mashed on toast with tomatoes for a fresh breakfast. For a different treat after dinner, try avocado ice cream. Avocados are a source of Vitamins C and E which help protect our cells from free radical damage.
Grapefruit are in season and plentiful! For a refreshing breakfast you can add them to smoothies or make a simple snack by slicing them in half crosswise and drizzling with honey. Adding grapefruit to salads provides flavour and interest, along with a burst of Vitamin C.
Avocado, Fennel and Grapefruit Salad.
1 avocado, sliced
½ fennel bulb, finely sliced
1 grapefruit, diced
3 handfuls baby spinach
Fennel fronds to garnish
Drizzle of extra virgin olive oil (optional)
Place baby spinach on a serving dish, top with avocado, sliced fennel and grapefruit. Garnish with fennel fronds and drizzle with olive oil. Serve immediately.
Broccoli is a nutrition-packed star in winter meals and can be enjoyed lots of different ways. Keep it simple and steam it, roast it and serve it lightly seasoned as a snack, add it to soups or chop it finely to make fritters. Broccoli contains, dietary fibre, folate, niacin, riboflavin, and potassium as well as a healthy dose of Vitamins A, B6, B12, D, E and K.
Steamed Broccoli with Miso Vinaigrette
1 large head of broccoli, cut into florets
1 tablespoon sesame seeds
Juice of 1 lemon
1 teaspoon fresh ginger
1 garlic clove, finely chopped
1 tablespoon miso
Place broccoli florets in a large saucepan with about ½ cup of water.
Cover and cook over a high heat until the water boils. Reduce heat to medium and cook for an additional 3 minutes until just tender.
In a small bowl, mix the dressing ingredients together.
Place broccoli into a serving bowl and cover with miso dressing and sprinkle with sesame seeds.