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 supermarket.

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 corn.

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 months.

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 one potato.

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? Happy eating!

Healthy Recipe

All year round fruit salad

15 minute preparation time

• 2 cups melon, peeled and chopped (watermelon, rockmelon or honeydew)
• 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