Seasonal Fruits and Vegetables for Autumn

With the cooler weather starting to creep up on us, we think it's a good time to talk about the value of seasonal foods and the range of benefits that seasonal eating can have for you and your little sprouts!


In this blog, we go over the hows and whys of local market shopping, as well as some delicious Autumn lunchbox hacks to keep your little ones happy and healthy throughout these colder months!

What are the benefits of seasonal eating? 

In addition to the better taste and higher nutrient value, seasonal foods are fresher, easier on the environment, and less expensive than imported or out-of-season produce. With Environment Victoria estimating out-of-season produce can travel up to 21,000km before it reaches your kitchen, the short-travelling local option means you can eat fresher, at a lesser cost to mother nature. 

When it comes to getting in touch with what's in season, the simple answer is to buy local. This is not only the best way to get the freshest seasonal foods but also helps to support local farmers and businesses in the community, which we’re all for!

It also ensures that you receive the tastiest and most nutritious food for your money. Great places to purchase your fresh produce are your local or regional farmer’s markets, organic health food shops or fresh food delivery services, which often buy directly from the farmer and are also likely to offer organic or sustainable options.

Another perk of seasonal shopping is that you tend to find some amazing varieties of fruits and vegetables that may not be available in supermarkets, adding more nutritional variety to your family's diet, as well as different colours and flavours. 

As if that wasn't enough, fruits and vegetables grown in season spend a greater amount of time ‘on the vine’ (up to three times longer!), being injected with natural nutrients up until the very last minute that they’re picked and taken to the local market. It's also the best option for little picky eaters, as the taste and textures tend to be much more appealing!


With that said, let's get into the seasonal goodness! 

Seasonal veggies for Australian Autumn

Some of our favourite Autumn veggies (and serving suggestions) include: 

  • Capsicum and carrot - Served sliced with organic hummus
  • Zucchini - Zucchini pasta with homemade lentil-marinara sauce 
  • Celery - smeared with crunchy peanut or other nut butter
  • Corn, peas, and potato - mixed together in tasty potato mash
  • Cucumber, lettuce, onion, tomato, spinach - served in a roll with tofu, hummus, and sweet chilli sauce 
  • Sweet potato and spring onion - as home-made sweet potato chips sprinkled with spring onion, served with vegan aioli and cumin 

Some others include:

  • Beets
  • Leaks
  • Bokchoy 
  • Cabbage
  • Broccoli
  • Cauliflower
  • Eggplant


Seasonal fruits 

Some of our favourite Autumn fruits include: 

  • Apples (sliced), figs, grapes, and strawberries - a tasty mix of sweet fruits easily fitted into a lunchbox segment. 
  • Grapefruit and oranges - classic breakfast fruits, served alongside wholemeal toast or as freshly squeezed juices 
  • Pears and Melons - More delicious fruits easily portioned to suit a matter of occasions 

Some others include: 

  • Mandarins 
  • Rhubarb
  • Pomegranates 

While it's all well and good to propose that your kids will pose no resistance to this diet of seasonal freshness, we’re most aware that no matter how fresh or nutritious, veggies and fruits aren’t always met with enthusiasm. 

Believe us, we know. 

The worry that's inherent in parenthood that they might not be getting the essential nutrients is enough to keep any parent awake at night. That's why we made our Junior Plant Protein Shake - to fill the gaps. 

Made with the goodness of real, all-natural fruits and vegetables, our Sprout Junior Plant Protein Shake is the all-in-one nutritional shake helping you to tick all the boxes when it comes to your child’s nutrition. 

Packed with 10g of plant-based protein and 11 key vitamins and minerals, our Junior Plant Protein is peace of mind in a tasty shake that your little ones will love. Want to know more? Click here to read about the 5 Key Nutrients In Our Junior Plant Protein Shake!

Enjoying the colours and flavours of seasonal produce is something we appreciate every season, and we’re sure you’ll love the added connectedness your family will have to the local community, and sharing the joy of beautiful, fresh, healthy seasonal produce!

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