The four seasons of the year form a natural backdrop for eating patterns. Cooking seasonally means including foods in your diet that are grown at the same time of the year you eat them – being naturally ripened by the weather conditions they are most suited to. For example, this means enjoying sweet red cherries in summer, and rich nutty squash in winter. Not only does this allow you to enjoy foods at the peak of their flavour, but also enhances sustainability and benefits your budget.
Use our handy guide to seasonal produce in South Africa to know when the freshest fruit and vegetables are available!
4 Benefits of Eating What’s in Season
(September, October, November)
Apples, apricots, avocados, bananas, Cape gooseberries, cherries, coconuts, dates, grapefruit, guavas, lemons, limes, naartjies, nectarines, oranges, pawpaw or papaya, pears, pineapples, plums, strawberries, sweet melon, watermelon.
Artichokes, asparagus, aubergines (eggplant), baby marrows, beans, beetroot, brussels sprouts, cabbage, carrots, cauliflower, celery, corn, courgettes (zucchini), cucumber, kale spinach, leeks, lettuce, parsnips, potato, pumpkin, radishes, red onions, rhubarb, turnips, watercress.
Recipe: Spring Vegetable Chowder with Sour Cream & Fennel
A fresh combination of seasonal spring vegetables cooked in stock with potatoes and creamed corn, finished with a spoon of crème fraiche and parsley.
(December, January, February)
Apricots, apples, bananas, blackberries, cherries, figs, grapes, guavas, kiwi fruit, lemons, litchis, mangoes, melon, mulberries, nectarines, pawpaws or papayas, peaches, pineapples, plums, pomegranates, prickly pears, prunes, raspberries, strawberries, sweet melon, watermelon.
Artichokes, asparagus, aubergines (eggplant), baby marrows, beetroot, brinjals, cabbage, carrots, celery, chives, corn, green beans, mange tout, patty pans, pumpkin, radishes, red onions, spinach, sweet potato.
Recipe: Pumpkin and Baked Ricotta Quinoa Salad
This quinoa-based pumpkin salad is nourishing, delicious and filling. A light and healthy option to bring along to your next summer barbeque!
(March, April, May)
Artichokes, aubergines (eggplant), baby marrows, beetroot, broad beans, broccoli, brussel sprouts, butter beans, cabbage, carrots, cauliflower, celery, chives, courgettes (zucchini), cucumber, mushrooms, onion, parsley, peas, parsnips, potatoes, pumpkin, radishes, sweet peppers, squash, turnips.
Recipe: Porcini Lasagne with Fresh Spinach
A deliciously rich and comforting meal, using autumnal mushrooms cooked in a garlic cream sauce with pasta and spinach, finished with a parmesan crust.
(June, July, August)
Asparagus, artichokes, beetroot, broad beans, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celreiac, celery, cucumber, Jerusalem artichokes, parsnips, peas, peppers, potatoes, pumpkin, radishes, spinach, spring onion, squash, sweet potatoes, turnips, waterblommetjies.
Recipe: Coq Au Vin Blanc
This rustic French classic combines chicken pieces, bacon, pearl onions, garlic, cream, button mushrooms and white wine and for a slow-cooked delight.
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