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


How shopping ‘seasonal’ will SLASH the cost of your grocery bill as all supermarkets launch huge sales on winter fruits and veggies – here’s EXACTLY what to buy

  • Buying seasonal fruits and vegetables can save you big on your next grocery bill 
  • Produce not in season will cost more money as it’s transported from overseas
  • Grocer Leon Mugavin said carrots, zucchinis and pumpkins are great value 
  • Dietician Susie Burrell said kale is a cheaper and healthier alternative for lettuce 
  • More winter in-season foods include kale, cauliflower, bananas and eggplant

As inflation and the cost of living rises, more and Aussies are desperate for ways to save on their grocery bills – and one of the easiest ways is to shop seasonal produce.

As winter gets underway, countless in-season fruits and vegetables are hitting shelves for low prices including pumpkin, zucchini, carrots, and kale as well as bananas, lemons, mandarins and kiwi fruit.

‘Eating in season also ensures that you are eating the highest quality nutrient rich foods and is more environmentally friendly,’ nutritionist Olivia Hillier told FEMAIL. 

Australian nutritionists and a greengrocer has recommended shoppers opt for seasonal fruits and vegetables to save them money on their grocery bill this winter

Australian nutritionists and a greengrocer has recommended shoppers opt for seasonal fruits and vegetables to save them money on their grocery bill this winter

Susie Burrell’s budget vegetable swaps 

❌Instead of broccoli for $12 a kilo

✅Buy cauliflower at $4-$5 each

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

✅Buy canned tomatoes for $1-$2 a tin

❌Instead of lettuce for $6-$12 a head

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

❌Instead of red capsicum for $10-$12 a kilo

✅Buy tinned beetroot for $3 a kilo 

Advertisement

Nutrition Australia dietitian Leanne Elliston told the ABC that produce that isn’t in season will cost more money because it’s transported from overseas.

‘Look for where the produce comes from, if it’s grown locally and is in season, then the price should match that,’ she said. 

Leon Mugavin, founder of Victorian grocer The Leaf Store told Good Food you can make very good meal for a reasonable price using Australian-grown fruit and vegetables. 

‘Ask your local greengrocer what’s in season now, rather than looking for some homogenous product that farmers are fighting against nature to grow 52 weeks of the year,’ he said.   

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

Thrifty mum, Hannah Phelps impressed hundreds with her incredible meal prep session making 25 dishes with $50 worth of groceries and a $6 pumpkin. 

‘When cooking from scratch it not only means your food is healthier, and adaptable to different dietary requirements, but it also means you can use cheaper items by adapting recipes to using in season or cheaper alternatives,’ she told FEMAIL.

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

Coles

  • Three for $3 on loose lemons
  • Grapefruit at $4.50 per kilo
  • Five-pack of navel oranges for $2.90
  • 1kg pack of Australian kid’s pears for $2.50
  • Kanzi apples at $3.90 per kilo
  • Green zucchinis at $4.90 per kilo
  • 200g pack of white cup or sliced mushrooms for $3
  • Green zucchinis at $4.90 per kilo
  • Celery bunches for $3 each 

Woolworths

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

Aldi 

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

Advertisement

With the help of her Thermomix, Hannah made two batches of pumpkin soup, a family-sized caramel mud cake with chocolate glaze, risotto, mac and cheese, vegetarian chilli, two frittatas eight doughnuts, eight muffins and stock paste. 

Sydney dietitian Susie Burrell recommends carrots, which are going for between $2-$3 a kilo, as a healthy, in-season and affordable option. 

‘Carrots are rich sources of the antioxidant beta carotene and can be made as easy snacks, blended into soups or smoothies or roasted into chips compared to zucchini which is much lower in nutrients overall,’ she said. 

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

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

At just $2.80 a kilo, Mr Mugavin said zucchinis are a higher-protein, lower-carb alternative to red capsicum which has reached $10-$12 a kilo. 

‘It’s really good value at the moment because it’s one of those products we have in oversupply or you could try swapping in eggplant. There’s a lot of eggplant around at the moment,’ he suggested.

Cruciferous vegetables like kale, Brussels sprouts, cauliflower, and red cabbage are heathy in-season options that can make many delicious, healthy meals. 

Ms Burrell said both fresh kale for $4-$5 a bunch and frozen kale for $1-$2 is a cheaper substitute to lettuce which has soared to $12 a head in some parts of the country. 

‘Kale is one of the most nutrient dense greens you can find with exceptionally high amounts of nutrients including Vitamin C, beta carotene, and Vitamin K making it a smart daily addition in smoothies, stir fried or soups,’ she said. 

In-season fruits and vegetables for winter: Your go-to guide

Fruit

Apple

Grapefruit

Kiwifruit 

Lemon

Limes

Mandarin

Oranges 

Papaya

Pears

Pineapple 

Pawpaw

Pomegranate 

Quince

Rhubarb 

 

Vegetables 

Artichoke 

Asian Greens

Avocado

Beetroot

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

 Celeriac

Celery

Fennel

Garlic

Ginger

Kale

Leeks

Onions

Parsnip 

Peas

Potato

Pumpkin

Silverbeet

Spinach

Swede

Sweet potato

Turnip

Witlof 

Source: FrugalAndThriving.com.au

Advertisement
At just $2.80 a kilo, Mr Mugavin said zucchinis really good value at the moment because it's we're in oversupply or you could try swapping in eggplant

At just $2.80 a kilo, Mr Mugavin said zucchinis really good value at the moment because it’s we’re in oversupply or you could try swapping in eggplant

Zucchinis are a higher-protein, lower-carb alternative to red capsicum which has reached $10-$12 a kilo

While broccoli is an in-season cruciferous vegetable, it has risen in cost to up to $15 per kilo but Ms Burrell said cauliflower is the perfect swap

Zucchinis are a higher-protein, lower-carb alternative to red capsicum which has reached $10-$12 a kilo and while broccoli is in-season, it has risen in cost to up to $15 per kilo but can be swapped for cauliflower 

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

‘Broccoli is a superfood, rich in anti cancer molecules, Vitamin C and fibre but so is cauliflower at half the price,’ she said. 

Although they are generally thought of as a summer food, Ms Hillier said citrus fruits like lemons, limes, grapefruit, and mandarins are in season in winter and a perfect snack to keep the kilos off in the chilly months. 

‘Orange, lemons and limes are all in season during winter and they are jam packed with vitamin C to help support the immune system, antioxidants to assist in fighting off free radicals and loaded with Vitamin A which is fabulous for glowing skin,’ she said.  

Source

Related posts