How shopping for seasonal Australian fruit and greens can prevent cash on groceries this winter

As inflation and the price of dwelling rise, increasingly Australians are determined to seek out methods to avoid wasting on their grocery payments, and one of many best methods is to purchase seasonal produce.

As winter wears on, numerous seasonal vegetables and fruit hit cabinets at low costs, together with squash, zucchini, carrots, and kale, in addition to bananas, lemons, tangerines, and kiwis.

“Consuming in season additionally ensures that you’re consuming the best high quality, nutrient-dense meals and are extra environmentally pleasant,” nutritionist Olivia Hillier instructed FEMAIL.

Australian nutritionists and a greengrocer advisable consumers go for seasonal vegetables and fruit to save cash on the grocery invoice this winter.

Susie Burrell’s Financial Vegetable Exchanges

❌As a substitute of broccoli at $12 a kilo

✅Purchase cauliflower for $4-$5 every

❌As a substitute of contemporary tomatoes at $10-$14 per kilo

✅Purchase canned tomatoes for $1-$2 a can

❌As a substitute of lettuce for $6-$12 per head

✅Purchase kale for $4-$5 per bunch or $1-$2 frozen

❌As a substitute of crimson pepper at $10-$12 per kilo

✅Purchase canned beets at $3 a kilo

Leanne Elliston, a dietitian at Diet Australia, instructed the ABC that product that isn’t in season will price extra money as a result of it’s transported from overseas.

“Have a look at the place the produce is coming from, if it is grown regionally and it is in season, then the value ought to match that,” he stated.

Leon Mugavin, founding father of the Victorian grocery retailer The Leaf Retailer, stated Good meals you possibly can put together an excellent meal at an inexpensive value utilizing Australian grown vegetables and fruit.

“Ask your native greengrocer what’s in season now, as an alternative of searching for a homogeneous product that farmers are preventing nature to develop 52 weeks a 12 months,” he stated.

“The carrot value by no means actually adjustments, it hasn’t for 20 years and pumpkins are improbable worth this time of 12 months.”

Thrifty mother Hannah Phelps impressed lots of along with her unbelievable meal prep session by making 25 plates with $50 value of groceries and a $6 pumpkin.

“If you prepare dinner from scratch, it not solely means your meals is more healthy and caters to completely different dietary necessities, it additionally means you should utilize cheaper objects by adapting recipes to make use of seasonally or cheaper options,” he instructed FEMAIL.

What’s particular about seasonal vegetables and fruit at Coles, Aldi and Woolworths proper now?


  • Three for $3 in free lemons
  • Grapefruit at $4.50 a kilo
  • Pack of 5 navel oranges for $2.90
  • 1kg pack of Australian child pears for $2.50
  • Kanzi apples at $3.90 a kilo
  • Inexperienced zucchini at $4.90 a kilo
  • 200g pack of white cup or sliced ​​mushrooms for $3
  • Inexperienced zucchini at $4.90 a kilo
  • Celery Bunches $3 every


  • Packham pears from Australia at $2.50 per kilo
  • Kent squash at $1.50 a kilo
  • Inexperienced zucchini at $4.90 a kilo
  • 1kg pack of brown onions for $1.50
  • Half natural Kent squash at $4 a kilo


  • Pink Girl apples at $2.49 a kilo
  • 750g package deal of imperial mandarin for $2.99
  • 1.5kg package deal of navel oranges for $3.49
  • 2 kg bag of washed crimson potatoes for $2.99
  • 1kg pack of Packham pears for $2.49

With the assistance of her Thermomix, Hannah made two batches of pumpkin soup, a family-size caramel mud cake with chocolate glaze, risotto, macaroni and cheese, vegetarian chili, two frittatas, eight doughnuts, eight muffins and pasta. broth.

Sydney dietitian Susie Burrell recommends carrots, which price $2-3 a kilo, as a wholesome, inexpensive and seasonal possibility.

“Carrots are wealthy sources of the antioxidant beta-carotene and will be made as straightforward snacks, blended into soups or smoothies, or roasted into chips in comparison with zucchini, which is far decrease in vitamins total,” she stated.

Leon Mugavin of the Victorian grocer The Leaf Store said a very good meal can be made at a reasonable price using Australian grown produce and that pumpkin is a great value at the moment.

Leon Mugavin of the Victorian grocer The Leaf Retailer stated an excellent meal will be made at an inexpensive value utilizing Australian grown produce and that pumpkin is a superb worth in the meanwhile.

At simply $2.80 a kilo, Mugavin stated the courgettes are a high-protein, low-carb various to crimson bell pepper, which has hit $10-$12 a kilo.

“It is a actually good worth proper now as a result of it is a type of merchandise that now we have in extra or I may strive swapping it for eggplant. There are a whole lot of eggplants proper now,’ he steered.

Cruciferous greens like kale, Brussels sprouts, cauliflower, and crimson cabbage are wholesome seasonal choices that may make for a lot of scrumptious and wholesome meals.

Ms. Burrell stated each contemporary kale for $4-$5 a bunch and frozen kale for $1-$2 is a less expensive substitute for lettuce that has ballooned to $12 a head in some components. from the nation.

“Kale is among the most nutrient-dense greens you will discover with exceptionally excessive quantities of vitamins together with vitamin C, beta-carotene, and vitamin Ok, making it a sensible each day addition to smoothies, stir-fries, or soups,” he stated. .

Seasonal vegetables and fruit for winter: your reference information



Pink grapefruit















asian greens


beet root


Brussels sprouts




celery turnip









Inexperienced peas



silver beet



Candy potato




At just $2.80 a kilo, Mr. Mugavin said courgettes are really good value right now because we're in oversupply or you might try swapping them for aubergine.

At simply $2.80 a kilo, Mr. Mugavin stated courgettes are actually good worth proper now as a result of we’re in oversupply otherwise you would possibly strive swapping them for aubergine.

Zucchini are a high-protein, low-carb alternative to red bell pepper, which has hit $10-$12 a kilo

While broccoli is a seasonal cruciferous vegetable, its cost has risen to $15 a pound, but Ms. Burrell said cauliflower is the perfect trade-off.

Zucchini is a better protein, decrease carb various to crimson bell pepper that has hit $10-$12 a pound and whereas broccoli is in season its price has gone as much as $15 a pound however will be swapped for cauliflower

Though broccoli is a seasonal cruciferous vegetable, its price has risen to $15 per kilo, however Ms. Burrell stated cauliflower is the right substitute.

“Broccoli is a superfood, wealthy in anti-cancer molecules, vitamin C and fiber, however so is cauliflower at half the value,” he stated.

Though typically thought-about a summer time meals, Ms. Hillier stated citrus fruits like lemons, limes, grapefruit and tangerines are in season in winter and are an ideal snack to maintain the kilos off within the chilly months.

“Orange, lemons, and limes are in season throughout the winter and are full of vitamin C to assist help the immune system, antioxidants to assist battle free radicals, and loaded with vitamin A, which is nice for glowing pores and skin.” “, stated. .

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