Seasonal Food Guide

Eating seasonally could be one of the most delicious ways to help look after the planet.

As well as supporting local growers and improving sustainability, loading your trolley with in- season fruit and veggies is often cheaper, tastier and it could be great for your health, too.

Shifting your focus to eating seasonally naturally keeps fruit and veggies front-of-mind. It means eating fresh produce at its best and it helps encourage a more varied diet that provides plenty of vitamins and minerals.

So, how can you eat seasonally?

To help get you started, we’ve created an interactive New Zealand Seasonal Food Guide. With a simple click you can see what’s in season now, learn nutrition facts and discover yummy, healthy recipes to make.

Seasons: Summer (Dec-Feb), Autumn (Mar-May), Winter (June-Aug), Spring (Sept-Nov)

Fruit	Seasons				Learn & cook
Apple*	Summer	Autumn	Winter	Spring
Avocado*	Summer	Autumn	Winter	Spring
Berries: ^{(blueberry, blackberry, mulberry, raspberry, strawberry)}	Summer	Autumn	Winter	Spring
Citrus: ^{(cumquat, grapefruit, lemon, lime, mandarin, orange)}	Summer	Autumn	Winter	Spring
Fig	Summer	Autumn	Winter	Spring
Kiwifruit	Summer	Autumn	Winter	Spring
Melon: ^{(honeydew, rockmelon, watermelon)}	Summer	Autumn	Winter	Spring
Passionfruit	Summer	Autumn	Winter	Spring
Pear	Summer	Autumn	Winter	Spring
Stonefruit: ^{(apricot, cherry, mango, nectarine, peach, plum)}	Summer	Autumn	Winter	Spring
Vegetables	Seasons				Learn & cook
Artichokes	Summer	Autumn	Winter	Spring
Asparagus	Summer	Autumn	Winter	Spring
Beans	Summer	Autumn	Winter	Spring
Beetroot	Summer	Autumn	Winter	Spring
Capsicum	Summer	Autumn	Winter	Spring
Celery	Summer	Autumn	Winter	Spring
Courgette	Summer	Autumn	Winter	Spring
Cucumber	Summer	Autumn	Winter	Spring
Eggplant	Summer	Autumn	Winter	Spring
Fennel	Summer	Autumn	Winter	Spring
Leafy greens: ^{(bok choy, broccoli, brussel sprouts, cabbage, cauliflower, kale, rocket, silverbeet, spinach)}	Summer	Autumn	Winter	Spring
Leek	Summer	Autumn	Winter	Spring
Lettuce*	Summer	Autumn	Winter	Spring
Mushroom*	Summer	Autumn	Winter	Spring
Onion*	Summer	Autumn	Winter	Spring
Peas	Summer	Autumn	Winter	Spring
Pumpkin*	Summer	Autumn	Winter	Spring
Rhubarb	Summer	Autumn	Winter	Spring
Root veggies: ^{(carrot, horseradish, parsnip, potato*, radish, sweet potato, turnip)}	Summer	Autumn	Winter	Summer
Snow Peas	Summer	Autumn	Winter	Spring
Spring onions	Summer	Autumn	Winter	Spring
Squash	Summer	Autumn	Winter	Spring
Sweetcorn	Summer	Autumn	Winter	Spring
Tomato	Summer	Autumn	Winter	Spring
Watercress	Summer	Autumn	Winter	Spring
Herbs and spices	Seasons				Learn & cook
Basil	Summer	Autumn	Winter	Spring
Chilli	Summer	Autumn	Winter	Spring
Chives	Summer	Autumn	Winter	Spring
Coriander	Summer	Autumn	Winter	Spring
Dill	Summer	Autumn	Winter	Spring
Garlic	Summer	Autumn	Winter	Spring
Ginger	Summer	Autumn	Winter	Spring
Lemongrass	Summer	Autumn	Winter	Spring
Mint	Summer	Autumn	Winter	Spring
Oregano	Summer	Autumn	Winter	Spring
Parsley	Summer	Autumn	Winter	Spring
Rosemary	Summer	Autumn	Winter	Spring
Thyme	Summer	Autumn	Winter	Spring