New Season, New Eats: Sanitarium Dietitian Nicola Perry’s Spring Fruit and Veg Favourites

If you’ve had your fill of winter comfort food, now’s the perfect time to brighten your plate with lighter, fresher spring produce. Think juicy strawberries, crunchy asparagus and plenty of vibrant colour. 

We asked Sanitarium Accredited Practising Dietitian Nicola Perry about the benefits of eating seasonally and what spring produce she’s adding to her trolley. Here’s what she had to say. 

Nicola, Why is it Beneficial to Eat Seasonally?  

Seasonal eating is like a natural reset for your diet. It helps to add fresh variety, shake up what’s on regular rotation. Our gut health thrives on variety. A great goal is to aim for 30 different plant foods each week. This helps to feed the good bugs in our gut microbiome and help them thrive.  

Plus, when produce is in season, it’s usually more affordable because it’s abundant. So, you’re saving money while boosting your nutrition and supporting your health.  

Nicola’s Top Five Fruit and Veg Faves This Spring and Recipes to Use Them:

1. Asparagus  

Asparagus is at its best right now. They literally pop up in spring and amazingly grow up to 25cm in just one day! Asparagus is rich in nutrients, with one serve (around 3-4 spears) providing potassium, iron, vitamin C and a range of B vitamins including folate. 

Nicola’s recipe pick: This flavoursome Asparagus Frittata is easy to make and perfect for a mid-week meal with a crispy salad. It lasts for days in the fridge making it a great addition to your meal prep routine.  

2. Green Beans  

Crisp, vibrant, green beans contain vitamins B3 (niacin) and C, as well as fibre. They are a low FODMAPs veg making them a great swap in recipes and a tasty way to add extra fibre to a low FODMAP diet. 

Nicola’s recipe pick: Toss them into a Niçoise Salad with a lemon vinegar dressing. A delicious light, zesty lunch on a sunny day.  

3. Tangelo

Fresh, zesty and so juicy, tangelos are my favourite spring snack. They contain the powerful combination of folate and vitamin C, which helps to fight off fatigue and support your immune system. 

Nicola’s recipe pick: No recipes needed. Tangelos are perfect to grab and go. I pop one in my bag for a tasty, easy-to-peel snack or afternoon pick-me-up. 

4. Strawberries  

My favourite snack in spring. Strawberries are naturally sweet and packed with vitamin C, to help fight fatigue and support immunity. I stock up on them when they are cheap and freeze them, make jams, or use them in smoothies, baking or as yoghurt and cereal mix-ins.

Nicola’s recipe pick: If you’ve stocked up on some seasonal sweet strawberries, try making our Strawberry Blueberry Chia Jam. It’s thick with a luscious texture and lower in added sugar than most store-bought jams.

5. Avocado

Spring is the start of the Hass avocado and I’ll definitely be adding them to my shopping basket. Did you know avocados contain healthy fats, dietary fibre and more than 20 different nutrients and phytonutrients? Research on avocados shows they are good for your gut, brain, heart health and skin.

Nicola’s recipe pick: As well as smashing avocado on toast, I love using avocado to make creamy, dairy-free desserts. Try this Choc Coconut Mousse.  

Check out our Seasonal Food Guide to see what else is in season now, learn more nutrition facts and discover yummy, healthy recipes to make.