Savouring the Last of Summer’s Bounty
Fruit
Summer in Australia brings a rainbow of fruits that are as delicious as they are nutritious. Think:
- Stone Fruits: Peaches, nectarines, and plums are at their peak. Enjoy them fresh, toss them into salads, or blend into smoothies.
- Melons & Berries: Watermelons, cantaloupes, strawberries, and blueberries provide a hydrating, vitamin-packed treat on hot days.
- Citrus: Although citrus peaks in winter, early summer varieties are already making their appearance—ideal for juicing or adding a zing to your dishes.
Vegetables
Summer vegetables are light, vibrant, and perfect for refreshing meals:
- Tomatoes & Capsicums: Ripe tomatoes and crisp capsicums add bold color and flavor to salads, salsas, or grilled dishes.
- Zucchini & Eggplant: These versatile veggies are great for stir-fries, ratatouille, or even a healthy grilled platter.
- Leafy Greens: Spinach, arugula, and lettuce are abundant during summer and provide a fresh base for salads and wraps.
Herbs
Herbs are the secret weapon in any kitchen, offering a burst of flavor with minimal calories:
- Basil & Mint: Perfect for summer salads, cocktails, or a refreshing pesto.
- Coriander: Adds a zesty punch to dishes, though it remains a polarising herb—love it or leave it.
- Parsley: More than just a garnish, parsley is rich in vitamin K and antioxidants, and it brightens up any dish.
Preparing for Autumn’s Arrival
As summer wanes, we begin to see the first signs of autumn in the garden and the market:
- Hearty Vegetables: Look for the early arrival of pumpkins, sweet potatoes, and butternut squash. These ingredients are ideal for warming soups, stews, and roasts.
- Robust Herbs: Autumn brings herbs like rosemary, thyme, and sage to the forefront. Their robust flavours are perfect for hearty dishes that signal the change in season.
- Citrus Transition: While fresh summer fruits remain available, expect a shift towards citrus fruits as autumn approaches. Oranges, mandarins, and lemons become more abundant, adding a bright note to autumn recipes.
Practical Tips for Using Seasonal Produce
- Fresh Salads & Salsas: Incorporate summer fruits and vegetables into your salads or salsas. Try a tomato, capsicum, and basil salad or a mixed berry salad with a hint of mint.
- Grilling & Roasting: Use the natural sweetness of summer produce by grilling vegetables like zucchini and eggplant. For autumn, roast pumpkins and sweet potatoes with rosemary and thyme.
- Herb-Infused Sauces: Blend fresh herbs into sauces and dressings to elevate the flavours of your meals. A basil pesto or a mint yoghurt dip can be the perfect complement to grilled fish or chicken.
- Smoothies: Make the most of summer’s fruit abundance by whipping up refreshing smoothies packed with fresh fruit, veggies, nuts and seeds. Some examples include:
Autumn Harvest Smoothie
Ingredients:
- 1 apple (cored and sliced)
- 1 pear (cored and sliced)
- ½ cup pumpkin puree
- A handful of spinach or kale
- 1 tablespoon walnuts
- 1 teaspoon cinnamon
- 1 cup milk of your choice
- A few ice cubes
Nutty Cinnamon Apple Smoothie
Ingredients:
- 1 apple (cored and sliced)
- 1 banana
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- A pinch of cinnamon
- 1 cup milk of your choice
- A few ice cubes
- Optional: a drizzle of honey for extra sweetness
Spiced Pear and Ginger Smoothie
Ingredients:
- 1 ripe pear (cored and sliced)
- ½ cup Greek yogurt (or a dairy-free alternative)
- ½ cup milk of your choice
- A small piece of fresh ginger (peeled)
- 1 tablespoon ground flaxseed
- A pinch of nutmeg
- A few ice cubes
Instructions:
Blend until smooth to create a zesty, immune-boosting drink loaded with probiotics, omega-3s, and a hint of warming spice.
Embrace the Transition with We Feed You
At We Feed You, we celebrate the natural rhythm of the seasons by incorporating fresh, locally-sourced produce into our nutritious, ready-made meals. Our menu is designed to showcase the best that each season has to offer—ensuring you enjoy the full spectrum of flavours and nutritional benefits year-round. Visit www.wefeedyou.com.au to explore our latest meals and discover how our culinary experts harness the power of seasonal ingredients.
