Fresh Fruits & Vegetables in Spring
Spring
WHAT'S NEW AT YOUR GREENGROCER?
Tomato Medley
Tomato medley is a vibrant mix of small tomatoes that brings colour, flavour and freshness to spring meals. Often sold in punnets, these mixes can include cherry, grape, mini roma, teardrop and kumato tomatoes.
Each variety brings its own balance of sweetness, acidity and texture, making tomato medley a simple way to add interest to salads, platters, pasta and lunchboxes.
QUICK WAYS TO SERVE TOMATO MEDLEY
- Toss through warm pasta with chorizo, rocket, feta and olives.
- Serve halved with buffalo mozzarella, basil and a drizzle of olive oil.
- Roast lightly and spoon over toasted sourdough or grilled chicken.
Blueberries
Blueberries are one of spring’s standout fruits — naturally sweet, easy to eat and packed with goodness. They are well known for their antioxidant content and are also low GI and low in kilojoules.
Choose firm, evenly coloured berries with a fresh appearance. Store in the fridge and wash only just before eating or using.
Blueberries are perfect for breakfast bowls, muffins, smoothies, lunchboxes and simple desserts.
TOP WAYS TO USE BLUEBERRIES
- Scatter over yoghurt or porridge for a quick healthy breakfast.
- Blend into smoothies with banana and milk or yoghurt.
- Fold through pancake batter or bake into muffins.
Fresh Green Peas
Fresh green peas are one of the joys of spring. Sweet, bright and tender, they are best enjoyed as fresh as possible, as their natural sugars begin converting to starch soon after picking.
Podding peas can also be a fun kitchen task for kids. Once shelled, they need only a few minutes cooking to bring out their best flavour and texture.
Boil or steam briefly, then mash lightly with olive oil or butter and season well for a simple spring side dish.
Bananas
Bananas are a reliable everyday favourite and a great addition to spring fruit bowls. They provide carbohydrate, dietary fibre and natural sweetness, making them ideal for snacks, smoothies and desserts.
Cavendish bananas are the all-rounder, while Ladyfinger bananas are smaller and sweeter, making them especially good for snacking.
Choose bananas according to when you plan to eat them — greener fruit for later, more yellow fruit for now. Store at room temperature.
VARIETIES
Cavendish bananas are the most common variety and are ideal for lunchboxes, smoothies, baking and desserts.
Ladyfinger bananas are smaller, sweeter and softer, making them perfect for snacking and fruit salads.
Cooking bananas can also be used in some savoury dishes and tropical-style recipes.
Fresh and in season
What's best in ...
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| Cauliflower | |
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Roast tomato, rocket & chorizo spaghetti
Prep 10 mins | Cooking 12 mins | Serves 4
A quick spring pasta full of roasted tomato flavour, peppery rocket and savoury chorizo.
250g spaghetti
1 tbs olive oil
2 chorizo sausages, sliced
350g tomato medley, halved
1 clove garlic, crushed
½ cup pitted olives
50g feta, crumbled
1 cup rocket leaves
Salt and pepper, to season
STEP 1 Cook the spaghetti in a large saucepan of boiling salted water until al dente. Drain, reserving a little cooking water.
STEP 2 Meanwhile, heat olive oil in a large frying pan. Add chorizo and cook until lightly golden. Add tomato medley and garlic and cook for a few minutes until the tomatoes begin to soften.
STEP 3 Add olives, cooked spaghetti and a splash of reserved pasta water. Toss well. Fold through rocket, season to taste and top with crumbled feta to serve.
Bananas & mangoes with palm sugar cream
Prep 15 mins | Chilling time 20 mins | Serves 4
A simple tropical dessert combining fresh bananas and mango with lightly sweetened coconut cream.
2 ripe bananas, sliced
2 ripe mangoes, cheeks removed and sliced
1 cup coconut cream
2 tbs palm sugar, grated
1 tsp lime juice
Lime zest, to serve
STEP 1 Place the coconut cream, palm sugar and lime juice into a bowl and whisk until smooth. Chill until ready to serve.
STEP 2 Arrange sliced bananas and mango on serving plates or in bowls.
STEP 3 Spoon over the palm sugar cream and finish with a little lime zest before serving.
Spring produce tips
Spring is all about colour, crunch and freshness. It’s the perfect time to enjoy lighter dishes built around the natural flavour of seasonal fruit and vegetables.
When buying spring produce, look for bright colour, firm texture and freshness. Store produce correctly and use it promptly to make the most of the season.
BUYING AND STORING
Choose produce that looks fresh, vibrant and in good condition. Refrigerate berries and peas, store bananas at room temperature, and keep tomatoes in a cool spot if using within a short time.
SPRING SERVING IDEAS
- Build colourful salads using tomato medley, leafy greens and herbs.
- Add blueberries and bananas to breakfast bowls and smoothies.
- Serve fresh peas simply with butter, olive oil and seasoning.
Why eat in season?
Eating in season is one of the easiest ways to enjoy produce at its best. Seasonal fruit and vegetables are often fresher, tastier and better value.
- Seasonal produce is generally picked closer to its natural peak for flavour and texture.
- It makes meal planning easier by guiding you towards what is looking best at your greengrocer.
- It encourages variety in your diet across the year.
Good for you
- Blueberries provide antioxidants and are a smart low-GI snack option.
- Green peas provide fibre and a naturally sweet plant-based addition to meals.
- Bananas are a handy source of energy and dietary fibre for busy days.