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How shopping for Australian seasonal fruits and vegetables can save money on groceries this winter

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As inflation and the cost of living rise, more and more Australians are desperate for ways to save on their groceries – and one of the easiest ways is to buy seasonal produce.

As winter sets in, countless seasonal fruits and vegetables hit the shelves at discount prices, including squash, zucchini, carrots, and kale, as well as bananas, lemons, tangerines, and kiwis.

“Eating in season also ensures that you are eating the highest quality, nutrient-rich foods that are more environmentally friendly,” nutritionist Olivia Hillier told FEMAIL.

Australian nutritionists and a greengrocer have recommended shoppers choose seasonal fruits and vegetables this winter to save money on their grocery bills.

Susie Burrell’s Budget Vegetable Swaps

❌Instead of broccoli for $12 per kilo

✅Buy cauliflower for $4-$5 each

❌Instead of fresh tomatoes for $10-$14 per kilo

✅Buy canned tomatoes for $1-$2 per can

❌Instead of lettuce for $6-$12 each

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

❌Instead of red bell pepper for $10-$12 per kilo

✅Buy canned beetroot for $3 per kilo

Nutrition Australia dietitian Leanne Elliston told the: ABC those products that are not in season will cost more money because they are transported from abroad.

“Watch out where the produce comes from, if it’s grown locally and in season then the price should match that,” she said.

Leon Mugavin, founder of Victorian grocer The Leaf Store, said: Good food you can make a very good meal for a reasonable price with Australian grown fruits and vegetables.

“Ask your local greengrocer what’s in season now, instead of looking for a homogeneous product that farmers fight against nature to grow 52 weeks a year,” he said.

“The price of carrot never really changes, it hasn’t for 20 years and pumpkins are fantastic this time of year.”

Frugal mom Hannah Phelps impressed hundreds with her incredible meal prep session where she made 25 dishes worth $50 worth of groceries and a $6 pumpkin.

“Cooking from scratch not only means your food is healthier and can be adapted to different dietary needs, but it also means you can use cheaper produce by adjusting recipes according to the season or cheaper alternatives,” she said. FEMAIL.

What’s special in seasonal fruits and vegetables at Coles, Aldi and Woolworths right now

Coles

  • Three for $3 on loose lemons
  • Grapefruit for $4.50 per kilo
  • Five packs of navel oranges for $2.90
  • 1 kg pack of Australian children’s pears for $2.50
  • Kanzi apples for $3.90 per kilo
  • Green zucchini for $4.90 per kilo
  • 200g pack of white head or sliced ​​mushrooms for $3
  • Green zucchini for $4.90 per kilo
  • Bunches of celery for $3 each

Woolworths

  • Australia Packham pears for $2.50 per kilo
  • Kent pumpkin for $1.50 per kilo
  • Green zucchini for $4.90 per kilo
  • 1 kg pack of brown onions for $1.50
  • Half an organic Kent pumpkin for $4 a kilo

aldic

  • Pink lady apples for $2.49 per kilo
  • Pack of 750g Imperial Mandarin for $2.99
  • 1.5kg navel oranges for $3.49
  • 2kg bag of washed red potatoes for $2.99
  • 1kg pack of Packham pears for $2.49

Using her Thermomix, Hannah made two batches of pumpkin soup, a family-sized mud cake with chocolate glaze, risotto, mac and cheese, veggie chili, two frittatas, eight donuts, eight muffins, and stock.

Sydney dietitian Susie Burrell recommends carrots, which go between $2-$3 per pound, as a healthy, in-season, and affordable option.

“Carrots are rich sources of the antioxidant beta-carotene and can be made as easy snacks, mixed into soups or smoothies, or roasted into chips compared to zucchini, which are generally much lower in nutrients,” she said.

Leon Mugavin, of Victorian grocer The Leaf Store, said you can make a very good meal for a reasonable price using produce grown in Australia and that pumpkin is a great value right now

Leon Mugavin, of Victorian grocer The Leaf Store, said you can make a very good meal for a reasonable price using produce grown in Australia and that pumpkin is a great value right now

At just $2.80 a pound, Mr Mugavin said zucchini are a high-protein, low-carb alternative to red bell peppers, which has hit $10-$12 per pound.

“It’s a really good price right now because it’s one of those products that we have in oversupply, or you can try swapping eggplant. There are a lot of aubergines at the moment,’ he suggested.

Cruciferous vegetables such as kale, Brussels sprouts, cauliflower, and red cabbage are healthy options in season that can make many delicious, wholesome meals.

Ms. Burrell said both fresh kale for $4-$5 per bunch and frozen kale for $1-$2 are cheaper alternatives to lettuce, which has risen to $12 apiece in some parts of the country.

“Kale is one of the most nutritious vegetables you can find with exceptionally high amounts of nutrients, including vitamin C, beta-carotene and vitamin K, making it a smart daily addition to smoothies, stir-fries or soups,” she said.

Seasonal Fruits and Vegetables for Winter: Your Go-to Guide

Fruit

Apple

Grapefruit

kiwis

Lemon

limes

Mandarine

Oranges

Papaya

pears

Pineapple

pawpaw

Pomegranate

Quince

Rhubarb

Vegetables

Artichoke

Asian Greens

Avocado

Beetroot

Broccoli

Brussels sprouts

cabbage

Roots

Cauliflower

Celeriac

Celery

Fennel

Garlic

Ginger

Kale

leek

onions

Parsnip

Peas

Potato

Pumpkin

silver beet

Spinach

Swede

Sweet potato

turnip

chicory

Source: FrugalAndThriving.com.au

At just $2.80 a kilo, Mr Mugavin said that courgettes are really good value for money right now as we have an oversupply or you can try swapping aubergines

At just $2.80 a kilo, Mr Mugavin said that courgettes are really good value for money right now as we have an oversupply or you can try swapping aubergines

Zucchini are a high-protein, low-carb alternative to red bell peppers, reaching $10-$12 per pound

While broccoli is an in-season cruciferous vegetable, the price has risen to $15 per pound, but Ms. Burrell said cauliflower is the perfect swap

Zucchini are a high-protein, low-carb alternative to red bell peppers, reaching $10-$12 per pound and while broccoli is in season, the price has risen to $15 per pound, but can be swapped out for cauliflower

While broccoli is an in-season cruciferous vegetable, the price has risen to $15 per pound, but Ms. Burrell said cauliflower is the perfect swap.

“Broccoli is a superfood, rich in cancer-fighting molecules, vitamin C and fiber, but so is cauliflower at half the price,” she said.

Although they are generally considered summer foods, Ms. Hillier said citrus fruits such as lemons, limes, grapefruit and tangerines are in season during the winter and are a perfect snack to keep the pounds off in the cold months.

“Oranges, lemons and limes are all in season in the winter and they’re packed with vitamin C to support the immune system, antioxidants to fight free radicals and packed with vitamin A, which is fantastic for glowing skin,” she said. †

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