Summer is here and with it, an abundance of fresh, vibrant produce. From juicy stone fruit to leafy greens, shopping seasonally has more than its fair share of benefits.
So, what’s in season this time of year?
Marika Day: What’s in season this summer?
ARTICLE
1 December 2024
4 min read
4 min read
Start shopping seasonally with AIA Ambassador Nutritionist and Accredited Practising Dietitian Marika Day.
Why shop seasonally?
1. Peak freshness and flavour: Ever wondered why tomatoes taste so good in summer? Fruit and veggies harvested at their peak are simply fresher and tastier.
2. Packed with nutrients: Unlike out-of-season produce which is typically stored or transported across long distances, seasonal produce is recently picked and high in nutrients.
3. Environmentally friendly: Seasonal produce requires less artificial intervention (like hothouses or long-distance shipping), reducing your carbon footprint in the process.
4. Good for local businesses: Shopping seasonally is one of the best ways to support farmers and small businesses, what’s not to love about that?
5. It’s often cheaper: Enough said!
What’s in season this summer?
Fruits: Tomatoes, mangoes, peaches, nectarines, lychees, cherries, plums, apricots, melons and berries.
Vegetables: Cucumbers, zucchini, asparagus, eggplants, avocados, peas and sweet corn.
Summer produce 3 ways
Mangoes
Smoothies: Blend with milk, yoghurt and honey for a quick, healthy smoothie.
Salads: Add to a chicken salad with fresh rocket, halloumi and chilli.
Salsas: Mix with red onion, coriander, lime juice and chilli to serve with grilled fish or chicken.
Peaches and nectarines
Grilled: Halve and grill on the BBQ, serve with a dollop of Greek yogurt and a drizzle of honey.
Salads: Combine both fruits with rocket, goat cheese and toasted nuts.
Desserts: Bake into a crumble or tart or enjoy fresh with a sprinkle of cinnamon.
Tomatoes
Salads: Serve with fresh basil, mozzarella, and a drizzle of olive oil; a summer classic.
Sauces: Make a tasty pasta sauce by simmering diced tomatoes with garlic, olive oil and basil.
Roasting: Roast cherry tomatoes with olive oil and herbs for a yummy side dish or bruschetta topping.
Zucchini
Grilled: Slice, grill and serve with a drizzle of lemon juice and olive oil.
Zoodles: Use a spiraliser to create zucchini noodles, a low-carb alternative to pasta.
Baking: Grate into a muffin or bread mix for extra moisture and nutrition.
Asparagus
Salads: Blanch and add to salads with almonds and a lemon vinaigrette.
Stir-fries: Mix into your favourite stir-fry recipe with garlic and ginger.
Roasting: Toss with olive oil, garlic and parmesan cheese, then roast until tender.
There’s so much beautiful produce to enjoy this summer. Whether you visit your local market or head to the shops, try buying seasonally this year and see if you can taste the difference!
Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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