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. Papaya

Papaya is available all year round, but they come into abundance during spring. They contain a unique combination of antioxidant carotenoids, which is what gives papaya its vibrant red flesh. This tropical fruit is a nutrition powerhouse, with just one serve doubling your daily vitamin C needs, to help keep your immune system in tip-top shape. It also provides vitamin A, folate and a unique combination of antioxidants that are essential for healthy glowing skin. 

Nicola’s recipe pick: Shake up your morning routine with a papaya boat for a fresh and filling start to your day.    

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. Tomatoes

Full of flavour and bursting with goodness, tomatoes will be in my basket every week this spring. Tomatoes get their rich red colour from powerful phytochemical antioxidants called lycopene and beta-carotene. A high intake of lycopene has been linked with reducing the risk of heart disease and some cancers. Tomatoes are a source of potassium and good source of vitamin C. 

Nicola’s recipe pick: Tomatoes are a classic salad ingredient, and I love them in this Tomato, Borlotti Bean and Rocket Salad. It’s fresh, bursting with flavour and high in fibre.  

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.