Spring into action with lower fruit, veggie prices
Spring is the perfect time to re-set your eating habits and colourful in-season fruit and vegetables are the key to success, offering unbeatable value.
Quick to prepare, family-friendly and budget-conscious, the new recipes celebrate the flavour, nutrition and versatility of autumn's most underrated produce.
From crisp, New Zealand-grown Asian greens to rich golden pumpkin, these vegetables are ready to take centre stage.
Dr Carolyn Lister, principal scientist at Plant & Food Research and Trustee of the 5+ A Day Charitable Trust, says autumn vegetables deserve far more attention.
"Vegetables like cabbage, garlic and fresh herbs form the backbone of so many iconic Kiwi meals," Lister says.
"They're packed with nutrients that support immunity, heart health, digestion and overall wellbeing. Simply adding a greater variety of seasonal vegetables to your plate each day can make a meaningful difference to your health," she adds.
Asian Greens: Crisp, Quick and Nutrient-Rich
Two standout recipes - Easy Asian Greens and Asian Greens Stir Fry - hero bok choy, a vegetable that is as nutritious as it is versatile.
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Bok choy provides an impressive 44% of your daily folate needs in a single serving and is a source of vitamins K, C and B6, along with potassium. Another Asian green, wombok, adds crunch and freshness to stir-fries and soups, delivering fibre and essential nutrients with minimal prep time.
Pumpkin: Comfort Meets Colour
As temperatures cool, Herbed Butternut Pumpkin offers warmth and nourishment in equal measure. Its deep orange hue signals a rich supply of carotenoids — powerful plant compounds that support immunity and overall health.
“The deeper the orange of the flesh, the higher the carotenoid content,” Lister explains. “Pumpkin is a simple, affordable way to add colour, flavour and nutrition to autumn meals.”
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Pumpkin's deep orange hue signals a rich supply of carotenoids. |
Everyday Essentials with Powerful Benefits
Cabbage and celery — often overlooked — are nutritional powerhouses. Both are sources of vitamin K and potassium, supporting strong bones, proper blood clotting, healthy muscle function, heart rhythm and blood pressure regulation. Enjoy them raw in salads, lightly sautéed, or simmered into soups and stews.
Garlic, long treasured in traditional medicine across cultures, brings both bold flavour and potential health benefits. Research reviews show regular garlic consumption is linked to improved cardiovascular risk markers, including cholesterol levels and blood pressure — helping to support heart health. Use it raw, roasted or gently sautéed to maximise flavour and goodness.
Fresh Herbs: Small Ingredient, Big Impact
Autumn herbs including thyme, sage, rosemary, oregano, mint and parsley add aroma, depth and brightness to seasonal dishes. Beyond flavour, they contain vitamins C and K, essential for immune support, growth and development.
The full collection of recipes is available for download at www.5aday.co.nz.
