Fruit and Veg: What's Hot This Summer

Throughout summer, supermarket shelves are bursting with a huge array of sweet succulent fruit and crisp refreshing vegetables.

Why seasonal?

Bupa dietitian Rosalyn D’Angelo reminds us that eating seasonally not only supports our farmers, but it’s also good for our health. 

“Local seasonal produce is harvested at its peak, when it has the most flavour and nutritional content,” she says. Not only that, she adds, but eating seasonal fruit and veg can help ensure we get a variety of different fruits and vegetables across the year – so we’re not eating the same thing week in week out. Eating a rainbow of fruit and veg can also help you get a wide range of essential vitamins and minerals.

Here’s a quick list of seasonal fruits and vegetables that you should try adding to your shopping basket this summer, along with some tasty summer recipes. 

Fruits

  • Apricot
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Grapes
  • Lemon
  • Mango
  • Melon (honeydew, rockmelon, watermelon) 
  • Nectarines
  • Oranges (Valencia)
  • Passionfruit 
  • Pineapple 
  • Peaches
  • Plums
  • Raspberries
  • Rhubarb 
  • Strawberries 
  • Tamarillo 

Vegetables 

  • Asparagus
  • Beans
  • Beetroot
  • Broccoli
  • Cabbage
  • Capsicum
  • Carrots
  • Celery
  • Corn 
  • Cucumber
  • Eggplant
  • Leeks
  • Lettuce
  • Peas
  • Snow peas
  • Spring onions
  • Tomatoes
  • Zucchini
prawns being peeled

TASTY SUMMER RECIPES 

Mexican BBQ prawns with salad 

Serves: 4
 
Ingredients:

1 kilo of fresh prawns 
1 clove of garlic 
Dash of olive oil
2 red chillies 
2 limes 
2 corn cobs 
1 red capsicum
3 spring onions
2 bunches of coriander
 
Method:
1.  Shell and clean the prawns. 
2.  Add a dash of olive oil, the juice of 1 lime, 1 thinly chopped chilli and 1 crushed garlic clove to the prawns and toss through. 
3.  Cover the prawns and leave to marinade in the fridge for 1 hour. 
4.  After 1 hour, prepare the corn cobs by removing husks and silk and lightly brushing with olive oil.
5.  BBQ or grill the prawns and corn cobs until cooked. 
6.  While the prawns and corn are cooking, roughly chop the capsicum, coriander and spring onion. Then mix together in a bowl.
7.  Juice the lime and combine in a separate bowl with the freshly chopped chilli until well combined.
8.  Take the prawns and corn off the BBQ.
9.  Use a knife to carefully cut corn kernels away from the cob. 
10.  Add the corn kernels to the capsicum mixture and dress with the lime juice and chilli dressing.
11.  Place prawns on top of the salad and serve.

Banana Ice-Cream

Serves: 2
 
Ingredients:
 
2 large ripe bananas

Toppings of your choice from the following:

Fresh or frozen berries
Honey
Almonds
Macadamias
Cocoa powder
Desiccated coconut
Cinnamon
Dark cocoa nibs
Peanut butter
  
Method:
 
1.  Peel and chop bananas; freeze pieces in an airtight container.
2.  Place frozen banana pieces in a food processor and blend until soft and creamy. (This may take a few minutes.)
3.  Scatter banana ice-cream with your chosen toppings and serve.

Berry smoothie

Serves 2

Ingredients:

150g strawberries, hulled and chopped
½ cup fresh or frozen raspberries
⅔ cup plain yoghurt
⅓ cup milk or dairy alternative
Ice cubes

Method:

Place all ingredients into a blender and whiz until smooth. Divide between two glasses. 
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