Autumn Foods: Spotlight on Apples, Tomatoes, Mushrooms

By : | 0 Comments | On : May 9, 2013 | Category : Foods, Nutrition

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Buying in season food can be a really good idea for both nutritional reasons and for money saving. Seasonal food is usually cheaper so planning your meals around the foods in season will end up being better for the whole family. I keep my One Handed Cooks Seasonal Fruit, Vegetable and Herb guide on the fridge (you can download for free too). Every now and then I check to see what is in season, and usually this matched what I find in the fruit and veggie store as looking plump and delicious.

Buying fresh fruits and vegetables in season is important for many reasons:

1. Taste. They taste much better.  This will help your kids enjoy the delicious-ness fruits and vegetables have to offer.

2. Value. They are usually cheaper, helping to keep your weekly shop within budget while still buying plenty of fresh fruits and vegetables for your family.

3. Freshness. They are more likely to be locally grown requiring less transportation from farm to plate.

4. Nutrition. They are often higher in nutritional value and freshness as there is less transportation required.  Fruits and vegetables lose nutrients as soon as they are harvested so the less time and transport required to get to your plate the better!

5. Locally grown. You are supporting local growers as ‘in season’ produce is more likely to farmed in Australia rather than imported from overseas.

This week I have chosen three foods in season right now – Autumn, and a few of our recipes to match.


Apples are rich in antioxidants and phytochemicals (naturally occurring plant chemicals) helping to protect the body against damage and disease.  Make sure you enjoy an apple a day to keep the doctor away!

- Apple Crumble 

- Apple and Cinnamon Muffins 

- Baked Apple Tarts

- Dried Apple Crisps 

- Apple Pear and Banana Puree 


Commonly thought of as a vegetable, but actually a fruit, tomatoes are extremely nutritious and are very versatile.  They are rich in vitamin C, vitamin A and the antioxidant lycopene.  Tomatoes are also a source of vitamin E, folate and fibre.  Make tomatoes your everyday superfood this Autumn.

- Tomato Pasta

- Baked Meatballs in Tomato Sauce

- Homemade Tomato Ketchup 

- Tomato Risotto Balls 

- Vegetable Patties with Baked Tomato 


Did you know mushrooms live in their own biological kingdom? While they are not a fruit nor a vegetable they are still nutrient rich providing a range of B vitamins needed for energy production, vitamin D, selenium and copper and they are high in many health promoting antioxidants.  Mushrooms are also rich in flavour giving meals a deliciously savoury flavour boost.

- Carrot, Tomato and Mushroom Pasta 

- Mushroom Crepes 

- Pick ‘n’ Mix Fritters 

- Chicken, Mushroom and Leek pies 

- Mushroom, Veggie and Quinoa Dinner 


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