As the crisp air of autumn rolls into New Zealand, so does a bounty of delicious seasonal produce. Eating with the seasons not only ensures the freshest and most flavourful ingredients but also supports local growers and helps you save on grocery costs. Furthermore, cooking with seasonal produce enhances both nutrition and taste. So, let’s explore some of the best autumn produce in NZ and discover creative ways to cook with it.
4 Delicious Seasonal Autumn Produce in NZ Ideas to Try
Pumpkin
Pumpkins are an autumn staple in Kiwi kitchens, offering a sweet, earthy flavor and a rich source of vitamins A and C. In addition, they are incredibly versatile. Whether roasted, puréed, or baked, they bring warmth and comfort to cooler evenings.
How to Cook with Pumpkin:
- Pumpkin Soup: A classic creamy pumpkin soup with coconut milk, ginger, and a hint of nutmeg is the perfect autumn warmer. Try this delicious Maple Roasted Pumpkin Soup with Haloumi recipe!
- Roasted Pumpkin Salad: Toss roasted pumpkin cubes with feta, baby spinach, and toasted walnuts for a nutritious salad.
- Pumpkin Scones: Add mashed pumpkin to scone dough for a subtly sweet and moist autumn treat. Here is a basic scone recipe here!
Kumara
Kumara (sweet potato) is a beloved autumn ingredient packed with fiber, vitamin C, and antioxidants. Its natural sweetness pairs wonderfully with both savory and sweet dishes, making it an incredibly adaptable ingredient.
How to Cook with Kumara:
- Kumara Mash: Roast kumara, then mash with a touch of butter and cinnamon for a rich and flavorful side dish.
- Kumara Fries: Slice kumara into wedges, season with olive oil and rosemary, and bake for a crispy, healthier take on fries.
- Kumara & Lentil Curry: Simmer chunks of kumara with lentils, coconut milk, and curry spices for a hearty, warming dish perfect for autumn nights.
Feijoas
No Kiwi autumn is complete without the unique fragrance and tangy-sweet taste of feijoas. Moreover, these green gems are rich in vitamin C and are perfect for both fresh eating and baking.
How to Cook with Feijoas:
- Feijoa Crumble: Layer sliced feijoas under an oat and brown sugar crumble topping for a cozy dessert.
- Feijoa Smoothie: Blend feijoa flesh with banana, yogurt, and honey for a refreshing start to the day.
- Feijoa Chutney: Simmer feijoas with onion, vinegar, and spices to make a tangy chutney perfect for pairing with cheese or meats.
Broccoli
Broccoli is a powerhouse vegetable known for its high levels of fiber and plant-based nutrients. It’s a great choice for boosting your immune system especially during the cooler months.
How to Cook with Broccoli:
- Broccoli Stir-Fry: Sauté broccoli with garlic, ginger, and soy sauce for a fast, healthy, and flavourful side dish. Check out this Chicken & Broccoli recipe.
- Roasted Broccoli: Coat broccoli florets with olive oil, salt, and pepper, then roast them until crispy for a nutritious snack or side dish.
- Roasted Broccoli Macaroni and Cheese: This rich and creamy broccoli cheddar mac and cheese makes a perfect dish for any time you’re craving a comforting treat.
Explore Seasonal Autumn Produce in NZ for Your Next Meal
Incorporating seasonal produce into your meals not only enhances flavour but also supports a sustainable way of eating. This autumn, embrace New Zealand’s best produce by experimenting with comforting soups, nourishing salads, and delightful baked goods. In other words, make the most of fresh, local ingredients. Whether you’re roasting pumpkin, baking feijoa crumbles, or whipping up a batch of kumara fries, there’s no shortage of delicious ways to celebrate the season’s harvest.
Looking for more meal inspiration? We Eat Well offers a variety of recipes featuring seasonal autumn produce in NZ, making it easy to plan nourishing and budget-friendly meals!