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)


FruitSeasonsLearn & cook
Apple*SummerAutumn Winter Spring
ava.pngAvocado*SummerAutumnWinterSpring
Berry-(2).pngBerries:
(blueberry, blackberry, mulberry, raspberry, strawberry)
SummerAutumnWinterSpring
Orange.pngCitrus:
(cumquat, grapefruit, lemon, lime, mandarin, orange)
SummerAutumnWinterSpring
Fig.pngFigSummerAutumn WinterSpring
Kiwi.pngKiwifruitSummerAutumnWinterSpring
Melon.pngMelon:
(honeydew, rockmelon, watermelon)
SummerAutumnWinterSpring
Passion-(1).pngPassionfruitSummerAutumn WinterSpring
Pear.pngPearSummerAutumnWinterSpring
Apricot.pngStonefruit:
(apricot, cherry, mango, nectarine, peach, plum)
SummerAutumn WinterSpring
VegetablesSeasonsLearn & cook
ArtichokesSummerAutumnWinterSpring
Asparagus-(1).pngAsparagusSummerAutumnWinterSpring
Beans-(1).pngBeansSummerAutumnWinterSpring
Beet.pngBeetrootSummerAutumn WinterSpring
Cap-(1).pngCapsicumSummerAutumn WinterSpring
Celery.pngCelerySummerAutumn Winter Spring
Zucc-(1).pngCourgetteSummer AutumnWinterSpring
Cucumber.pngCucumberSummerAutumn WinterSpring
Eggplant.pngEggplantSummerAutumn WinterSpring
fennel.pngFennelSummerAutumn WinterSpring
Cauliflower-(1).pngLeafy greens:
(bok choy, broccoli, brussel sprouts, cabbage, cauliflower, kale, rocket, silverbeet, spinach)
SummerAutumnWinterSpring  
Leek.pngLeekSummerAutumnWinterSpring
Lettuce.pngLettuce*SummerAutumnWinterSpring
Mus.pngMushroom*Summer AutumnWinterSpring
Onions.pngOnion*SummerAutumnWinterSpring
Peas-(1).pngPeasSummer AutumnWinterSpring
Pumpkin.pngPumpkin*SummerAutumnWinterSpring
Rhubarb-(1).pngRhubarbSummerAutumnWinterSpring
Carrot-(1).pngRoot veggies:
(carrot, horseradish, parsnip, potato*, radish, sweet potato, turnip)
SummerAutumnWinterSummer
Snow PeasSummer AutumnWinterSpring
Spring-Onion1.pngSpring onionsSummer AutumnWinterSpring
Squash-(1).pngSquashSummerAutumnWinterSpring
Corn.pngSweetcornSummer AutumnWinterSpring
Tom.pngTomatoSummer AutumnWinterSpring
Watercres.pngWatercressSummer AutumnWinterSpring
Herbs and spicesSeasonsLearn & cook
Basil.pngBasilSummer AutumnWinterSpring
Chilli.pngChilliSummer AutumnWinterSpring
Chives.pngChivesSummer AutumnWinterSpring
Corriander.pngCorianderSummer AutumnWinterSpring
Dill.pngDillSummer AutumnWinterSpring
Gar.pngGarlicSummerAutumnWinterSpring
Ginger-(1).pngGingerSummer 
Autumn
WinterSpring
Lemongrass.pngLemongrassSummer AutumnWinterSpring
Mint.pngMintSummer AutumnWinterSpring
Oregano-(1).pngOreganoSummer AutumnWinterSpring
Parsley.pngParsleySummer AutumnWinterSpring
Rosemary.pngRosemarySummer AutumnWinterSpring
Thyme.pngThymeSummer AutumnWinterSpring
*Year-round availability due to different varieties with different harvest times and climatically various growing regions.

 

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