Spring fruit and veg

Spring fruit and veg
Celebrate summer with these seasonal fruit and vegetables.

Incorporating seasonal ingredients into your weekly meal plan is a great way to keep things fresh and interesting – not to mention add nutritional value to your diet.

Summer Fruits


Citrus lovers will be thrilled to see grapefruit returning to stores. This low calorie, high nutrient fruit contains a large amount of vitamin C, which helps ward off harmful bacteria. Grapefruit has been linked to improving heart health and encouraging weight loss, and its liquid base gives it the added benefit of providing hydration. A great food choice for people on the go, grapefruit can be sliced up and snacked on without any frills. If you do have time to whip up something more substantial, add grapefruit to salads, drinks and baking.

Try our Pink Grapefruit Sour Cream Cake – perfect for morning tea.


Juicy, sweet and colourful, pineapples define summer fruit. Like grapefruit, pineapples are high in vitamin C. They also contain high amounts of potassium and manganese, among other nutrients, and aid bone health, digestion and eye health. The fruit’s sweet properties make it perfect for putting in drinks and cakes, but it also adds a burst of liquid and flavour to savoury dishes such as stews, salads and the classic Hawaiian pizza.

Try our Sticky Chicken with Star Anise and Pineapple – a delicious and easy weekend dinner.


This tart, unique tasting fruit is packed with minerals and nutrients, from calcium and magnesium to potassium and B complex vitamins. High in organic compounds, rhubarb strengthens the digestive system, improves blood circulation and treats cardiovascular disease. Rhubarb can be eaten raw – if you don’t mind the tanginess – or added to condiments, pies and tarts. It’s also a great accompaniment to cereals and desserts. 

Try out Rhubarb Crumble Tart – the ultimate summer dessert.

Summer Vegetables


Broccoli is high in nutrients and has a number of health benefits, from reducing inflammation and cholesterol to boosting the immune system and helping fight cancer. Broccoli also acts as a strong antioxidant and aids bone and heart health. Try to add this summer vege to your diet as much as possible over the coming months. Steamed broccoli is a simple addition to lunches and dinners, and you can also add chopped broccoli to pastas, stir fries and pies. Hold onto the stalk, too – these are a great source of added nutrition when blended up and thrown in a smoothie.

Try our Broccoli and Chilli Rigatoni – the ideal weekday pasta.


Native to Southeast Asia, ginger is a versatile spice that moves smoothly between sweet and savoury dishes. Available in a variety of forms, adding ginger to your meal plan is easy. Some of ginger’s health benefits include migraine relief, anti-blood clotting properties, and the ability to promote healthy blood pressure. Add this tasty spice to curries, stir fries, baking, tea and smoothies for a bite of flavour and nutrition.

Try our Gluten Free Ginger Crunch – you can’t go wrong with this sweet treat.


Get some green in your meals with the addition of spinach. Known for its high amount of iron, vitamin C and vitamin K, spinach is one superfood you should familiarise yourself with. Low in fat and cholesterol but rich in protein, zinc and fiber, spinach nourishes the body and boosts energy levels. There are tons of ways to use spinach, including adding it to green juices, salads, pizzas and quiches. It’s also delicious as a base for pesto.



Let us keep you up to date with our weekly MiNDFOOD e-newsletters which include the weekly menu plan, health and news updates or tempt your taste buds with the MiNDFOOD Daily Recipe. 

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