• We can all access seasonal fruit and vegetables if we shop responsibly. (Flickr)
Fresh, frozen, canned or preserved; we asked experts about how to get your fruit and vegetable intake over autumn and winter.
By
Audrey Bourget

18 Mar 2020 - 3:04 PM  UPDATED 18 Mar 2020 - 3:04 PM

Since the beginning of the COVID-19 crisis, pasta and rice have been flying off the shelves in Australian supermarkets. With the colder months approaching, it's also important to maintain your fruit and vegetable intake.

The first thing to remember is that in-season, fresh vegetables are generally best.

Chef and Queen Victoria Market ambassador Karen Martini says, "When you're shopping at a market, it's all fresh produce, which is the best thing. And you're getting the freshest version of those things so they'll last a bit longer in your fridge than from the supermarket."

KEEPING THOSE NUTRIENTS UP
50+ nourishing dinners you can make with pantry staples
Look to the pantry and the freezer... here's what to cook with it.

In autumn, figs, pears, grapes, Brussels sprouts and sweet potatoes are at their prime. Come winter, look for broccoli, beetroots, carrots, lemons and apples.

"Mother nature knows what she's doing; the reason why they're abundant is that they have the nutrients we need to be ingesting at this time of the year."

Alice Zaslavsky, a food educator helping kids fall in love with vegetables through Phenomenom, explains, "Brassicas or green leafy greens are abundant during wintertime. Mother Nature knows what she's doing; the reason why they're abundant is that they have the nutrients we need to be ingesting at this time of the year."

Martini agrees. She's a big fan of cabbage during winter, which keeps well in the fridge: "It's one of these versatile things that people overlook. A white drum cabbage or a sugarloaf cabbage or even wombok can be used for many different things."

While you could cook it, she recommends making kimchi or a salad with a simple dressing for maximum nutritional value.

THAT'S RIGHT
Did you know you can freeze avocado?
Here are five things you might not think to freeze but can.

Now is the time to take advantage of autumn produce like pumpkins, tomatoes and figs. Zaslavsky says, "Vegetables that are abundant now won't be around pretty soon.

"With tomatoes, you can easily make passata or confit tomatoes in oil."

Mushrooms are at their peak during autumn and winter. According to Martini, "Dry roast mushroom in the oven and throw them in a mix of rice vinegar, tamari or light soy and a bit of sesame oil with a few slices of ginger. They can sit in the fridge like that for two weeks in the soy dressing. You can throw them in stir-fries, salads and sandwiches."

 

"I roasted a whole pumpkin the other day. I scooped out all the flesh, mixed it with chicken stock and finished it with some cream, salt and pepper. It was an easy pumpkin soup for my kids. You could add fresh dill, pumpkin seeds or stir chilli into it. You get better results for soups during the winter if you roast vegetables rather than boiling them," she adds.

Make sure to store your fresh fruit and vegetable properly so they keep longer. 

Both Martini and Zaslavsky have no qualms about buying certain vegetables frozen, like peas, corn and spinach.

Zaslavsky says, "Usually, fresh is best, but some things have more nutritional value when they're frozen because they're flash-frozen immediately after they're picked. You're better off buying frozen peas in winter than fresh peas. Not only are they more nutritious, sweeter and cheaper, they also last longer."

You can freeze excess produce, including herbs and chilli, as well as condiments like zhug, curry paste and chermoula. Keep your vegetable offcuts in a container in the freezer, and you'll have enough to make vegetable stock at the end of each week.

Frozen fruits don't keep their texture as well, but they can be added to smoothies and baked goods.

Some canned veggies like tomatoes and artichokes can also come in handy.

Zaslavsky, who has a book about vegetables coming out this spring, says, "I always have jars or tins of whole peeled tomatoes which I like to squish into a sauce with my hands like a nonna."

LOOK AFTER YOURSELF
Fermenting is the food trend you need - for your gut's sake
Dr Michael Mosley admits that just a year ago he knew "absolutely nothing" about fermented food benefits. Now he's one of many people turning their kitchens into home fermentaries.

Ferments are also a great way to consume vegetables during winter and give that extra oomph to your dishes. Make them yourself (check out Rough Rice and The Fermentary for inspiration), or simply buy a jar of kimchi or sauerkraut if you're short on time.

"When you're preserving, freezing and pickling, you need to make sure you've rinsed and washed the produce. Food spoils if there's residue on it. And don't try to preserve already blemished or old overripe stuff; it's better to eat that right away," says Martini.

If you're worried about having access to fresh produce in the coming months, you should know that even in countries in lockdown like Italy and Spain, markets and supermarkets are still trading. If people don't stockpile and only buy what they need, Australia will unlikely experience a food shortage.

Love the story? Follow the author here: Instagram @audreybourget and Twitter @audreybourget. Lead image via myruit/Flickr.

 

As of Tuesday afternoon, only people who have recently travelled from overseas or have been in contact with a confirmed COVID-19 case and experienced symptoms within 14 days are advised to be tested. If you believe you may have contracted the virus, call your doctor, don’t visit, or contact the national Coronavirus Health Information Hotline on 1800 020 080. If you are struggling to breathe or experiencing a medical emergency, call 000.

SUSTAINABLE AUTUMN AND WINTER EATING
Cooking with all that autumn produce
Celebrate autumn’s crisp mornings, clear skies and bounty of seasonal produce.
Forget sushi and tempura: Here's how to eat the healthy Japanese foods I grew up with
Japanese food advocate, nutrition coach and former chef, Yoshiko Takeuchi, wants to do away with unhealthy versions of Japanese food in Australia and promote traditional flavours that can benefit your health.
What about sustainable vegetables?
The carbon loss from soil degradation might be an oversight for those thinking about sustainable eating.
How to eat ginseng and safely reap the health benefits this winter
“It’s cold weather now so most people can have some ginseng. Just don’t take it too often.”
Dr Karl: To be healthy and eat well, stick to the facts
Australia’s most loved science communicator who’s been translating fascinating health truths to laypeople since the 1980s reveals the secret to eating well.
When the weather turns cold, turn to Japan’s novelty hotpot
The nourishment of a hot pot meets the novelty of fondue-style dining.
A healthy diet rich in veges and fish could lower your risk of MS
People who consume a diet high in vegetables and fish may have a reduced risk of multiple sclerosis (MS), a new study has found.
Bakeproof: Autumn fruits
Fruit that feels like water balloons when ripe, that smells like vanilla but is inedible until cooked, that is from the Tree of Life, that stains your hand crime-scene crimson - welcome to the world of persimmons, quinces, figs and pomegranates.
Poached quince and winter fruit in spiced wine

This dessert defines an exact moment in the season – the end of autumn and the beginning of winter – and I prepare it as soon as the first quince are ripe.

Winter root vegetables
This week’s Bakeproof column celebrates winter’s bounty with a selection of recipes for root vegetables, in all their robust, rugged glory.