Meal prepping is about making life easier, healthier, more efficient and affordable, and one way of doing that is eating with seasonal ingredients. Not only does it add variety to your meal prep recipes throughout the year, but it helps you make the most of fresh, nutrient-packed product. Seasonal ingredients bring vibrant flavours to your dishes and are more affordable since they're readily available. Whether you're meal prepping for the week, stocking your freezer, or just cooking on a busy weeknight, I've got you covered with seasonal ingredients for the year in this post.
I remember asking mum for various fruits and vegetables throughout the year growing up and never understood why she would complain at certain times, but not others, about getting me grapes. Now that I'm an adult and do the shopping myself, I'm very aware of the price of fruits and vegetables - and my gosh are grapes expensive out of season.
But, that's the same for all fruits and vegetables that are seasonal. And buying out of season can really make your grocery budget skyrocket.
Of course, there is always the option of purchasing frozen and canned fruits and vegetables - and I definitely utilise this tactic. But, in this post, I'll be talking specifically about eating fresh fruits and vegetables in season.
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Here are some key benefits of using seasonal ingredients
Better taste and freshness. Produce harvested at the peak of its season is more flavorful and fresh than out-of-season alternatives.
Budget-friendly. Seasonal ingredients are often cheaper because they are in abundance and don’t require expensive storage or transportation.
Nutrient-rich. When ingredients are in season, they have higher nutrient content, giving your meals an extra health boost.
Supports local farmers. Buying seasonally encourages you to shop locally, which supports farmers in your community and reduces your carbon footprint.
Adds variety to your meals. Rotating seasonal ingredients helps keep your meal prep interesting by introducing new flavors and textures throughout the year.
Summer seasonal ingredients
Here is what is in season during summer (June, July, August for Northern Hemisphere and December, January, February for Southern Hemisphere). List of fruits and vegetables per season in second image.
In Season Summer: Fruits
- Mangoes
- Watermelon
- Pineapple
- Peaches
- Nectarines
- Plums
- Cherries
- Apricots
- Blueberries
- Raspberries
- Passionfruit
- Lychees
- Figs
- Grapes
- Bananas
- Lemons
- Limes
In Season Summer: Vegetables
- Tomatoes
- Zucchini
- Cucumbers
- Corn
- Capsicum (bell peppers)
- Eggplant
- Beans (green beans, broad beans)
- Lettuce
- Spinach
- Rocket (arugula)
- Carrots
- Radishes
- Spring onions
Recipe Ideas for Summer
Autumn Seasonal Ingredients
Here is what is in season during autumn (September, October, November for Northern Hemisphere and March, April, May for Southern Hemisphere). List of fruits and vegetables per season in second image.
In Season Autumn: Fruit
- Apples
- Pears
- Figs
- Grapes
- Pomegranates
- Persimmons
- Quinces
- Passionfruit
- Kiwi fruit
- Lemons
- Limes
In Season Autumn: Vegetables
- Pumpkin
- Sweet potatoes
- Mushrooms
- Leeks
- Carrots
- Broccoli
- Cauliflower
- Zucchini
- Eggplant
- Cabbage
- Beetroot
- Silverbeet
- Kale
Recipe Ideas for Autumn
Winter Seasonal Ingredients
Here is what is in season during winter (December, January, February for Northern Hemisphere and June, July, August for Southern Hemisphere). List of fruits and vegetables per season in second image.
In season winter: fruits
- Oranges
- Mandarins
- Lemons
- Limes
- Grapefruit
- Kiwi fruit
- Apples
- Pears
- Persimmons
- Rhubarb
In season winter: vegetables
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Kale
- Spinach
- Silverbeet
- Sweet potatoes
- Potatoes
- Pumpkin
- Leeks
- Carrots
- Parsnips
- Turnips
- Beetroot
Recipe ideas for winter
Spring Seasonal Ingredients
Here is what is in season during spring (March, April, May for Northern Hemisphere and September, October, November for Southern Hemisphere). List of fruits and vegetables per season in second image.
In season spring: fruits
- Strawberries
- Pineapples
- Passionfruit
- Lemons
- Oranges
- Grapefruit
- Limes
- Avocados
- Mangos (late spring)
- Papaya
- Rhubarb
In season spring: vegetables
- Asparagus
- Broccoli
- Cauliflower
- Spinach
- Snow peas
- Zucchini
- Green beans
- Carrots
- Beetroot
- Silverbeet
- Cucumber
- Capsicum (bell peppers)
Recipe ideas for spring
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
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