The arrival of each new season not only brings a change in weather — it
also heralds a change in the fresh fruits and vegetables available from the
Purchasing fruits and vegetables that are in season has a variety of
advantages. First of all, these items are at their cheapest when in season and
are often amongst the cheapest items available in a supermarket. Secondly, the
fruits and vegetables will be at their nutritional peak. And thirdly, they
taste best when eaten in season — plenty of reason to take notice of
what fruits and vegetables are in season.
Those in-season in summer include: banana, oranges, rockmelon, watermelon,
strawberries, cherries, mangoes, pineapples, plumbs, stone fruit, grapes,
beetroot, broccoli, cauliflower, lettuce, mushrooms, eggplant, capsicum and
Fruits and vegetables are not only tasty and comparatively cheap — they
are good for you as well! Fruits and vegetables as part of a balanced diet
will provide fibre, vitamins (such as vitamin C), minerals (such as iron) and
carbohydrate, as well as being a good source of water during the warmer
It is recommended that Australian adults eat two serves of fruit and five
serves of vegetables everyday. A serve of fruit is the equivalent of one
medium sized piece of fruit (e.g. apple), two smaller pieces of fruit (e.g.
apricots) or one cup of diced or canned fruit. A serve of vegetables
constitutes half a cup of cooked vegetables, one cup of salad vegetables or
So take advantage of the fantastic fruits and vegetables on offer over the
next few months. Summer in Australia is certainly the season for fantastic
fresh fruits — who wouldn’t enjoy a platter of grapes, mango,
peach, nectarine and watermelon whilst sitting back and watching the cricket?
All year round fruit
15 minute preparation time
- 2 cups melon, peeled and chopped (watermelon, rockmelon or
- 1 banana, peeled and sliced
- ½ pineapple, cored and cubed
- 1 kiwi fruit, peeled and cubed
- Pulp of 3 passionfruit
- Juice of 2 oranges
Combine all fruit in a large serving bowl. Stir through passionfruit and pour
over juice and mix. Serve immediately. Serves 6.
Hint Make sure orange juice is poured over any fruits that discolour quickly,
eg: bananas, pears and apples.
Variation: All fruits can be used in this salad. When in season, use stone
fruits, grapes, mangoes and strawberries.
Recipe from: www.gofor2and5.com.au