News Video | Policy | GPs | Hospitals | Medical | Mental Health | Welfare | Search


Hearty recipes with winter produce

Hearty recipes with winter produce

Eating seasonal produce is an easy way to boost wellness this winter, says 5+ A Day.

Winter fruit and vegetables can be used in a variety of ways to help strengthen the immune system and maintain healthy eating habits.

“The immune system comes under attack during the cooler months and the temptation is to reach for not so healthy comfort food,” says 5+ A Day nutritionist Bronwen Anderson.

“A great way to stay healthy this season is to incorporate plenty of winter produce into your favourite recipes.”

Fruit and vegetables not only have nutrients to help boost the immune system and overall wellbeing, they also contribute to heart health.

“Different coloured fruit and vegetables have different benefits, which is why eating a variety of fresh produce is important to get the best mix of antioxidants, fibre and nutrients. Winter produce can also be used to create delicious and tasty meals,” says Bronwen.

Here are quick, easy tips on how to make the most of winter’s produce.

Tamarillos: Originally from South America, tamarillos arrived in New Zealand in the 1890s.
Tamarillos are a good source of vitamin C, essential for the growth and repair of many structures in the body, such as skin, muscles, bones, teeth and blood vessels.
Quick recipe ideas:
Team tamarillo wedges with blue cheese for a tasty addition to cheeseboards or add tamarillo flesh with apple and banana in cake or muffin recipes. This fruit is particularly nice with vanilla flavours. Give winter casseroles a flavour boost by adding the flesh of three or four tamarillos or try adding peeled slices to a beef or lamb stew.

Persimmon: Known as the “food of the Gods”, persimmons are also the national fruit of Japan.
Persimmons contain vitamins A and C and fibre.
Quick recipe ideas: Ripe persimmons become sweet and custardy when baked. Cut the fruit in half and drizzle with honey. Place cut-side up and bake until caramelised and golden. Serve with low-fat yoghurt or mascarpone. For a fresh twist on traditional roast chicken, add cubed persimmon to your stuffing. This adds colour and is a great complement to sage and thyme. Dice and freeze persimmon and use to thicken smoothies.

Kiwifruit: Kiwifruit seeds were introduced to New Zealand by Isabel Fraser in 1904.
Kiwifruit are rich in vitamin C and are a good source of fibre. Kiwifruit is considered to be one of the most nutrient-dense fruits, meaning there are more vitamins and minerals per gram and per calorie in kiwifruit than most other fruit.

Quick recipe ideas: For a nutritious snack, take chunks of peeled kiwifruit and mix with low-fat yoghurt. For a winter warming dessert, poach six peeled and halved kiwifruit in one cup of fresh apple juice, vanilla extract, two whole cloves, along with a pinch of nutmeg and two tablespoons of brown sugar. Simmer for 10 minutes and serve with low-fat yoghurt.

Oranges: Oranges were first cultivated in China over 4500 years ago.
Oranges boast a wealth of nutritional benefits. This sweet and juicy fruit is rich in vitamin C, making it an immune-boosting superfruit.
Quick recipe ideas:
Pair sweet oranges with fresh mint and nutty brown rice for a filling and nutritious lunchtime salad. To add a flavour burst to pork, coarsely chop oranges and mix with chopped red onion, coriander, a squeeze of lime juice and chopped fresh chilli. Try this no-fuss salad or side dish; bake beetroot until tender, mix with fresh orange juice and balsamic vinegar.

Kumara: New Zealand kumara are available in red, gold and orange varieties.
: Kumara is a good source of vitamin C, potassium and fibre. It also has a low GI rating, which means it provides a gradual, continuous supply of energy from one meal to the next.
Quick recipe ideas: Kumara wedges make a nice alternative to fries. Slice kumara and lay on an oven tray with a little oil, bake until golden. Make a delicious winter soup using kumara and curry spices. For a quick kumara gratin, layer sliced kumara with onion slices and garlic in a baking dish. Pour over a little milk and bake in a hot oven until kumara has softened.

For more tips and recipes go to or find us on Facebook at or Fredge_5Aday on Twitter.


© Scoop Media

Culture Headlines | Health Headlines | Education Headlines


Scoop Review Of Books: Worldly And Unworldly

"Being Magdalene" by Fleur Beale The situations shown in this youth novel are shocking, scary, and very moving as we experience Magdalene’s struggle to be a perfect girl as defined by the cruel and unreasonable leader of “The Children of the Faith”, as she moves reluctantly into young womanhood. More>>

Whistle Stop: Netball NZ To Implement New INF Rules

Netball New Zealand (NNZ) will implement the new Official Rules of Netball, as set down by the International Netball Federation (INF), from January 1, 2016. Key changes include the elimination of whistle following a goal, amendments to injury time and changes to setting a penalty. More>>


Scoop Review Of Books: Waiata Aroha

Vaughan Rapatahana on Chappy by Patricia Grace: With this eminently readable novel Patricia Grace returns to the full-length fiction stage after a hiatus of ten years. More>>

'Ithaca' At Q Theatre: Introducing NZ's World Class Cirque Troupe

NZ’s very own cirque troupe is set to become a household name with the premier of its adaptation of Homer’s Odyssey having secured a key season in Auckland. More>>

Music Awards: The Tuis Are Broody This Year

Topping off a sensationally eventful year both at home and internationally, Nelson born brother-sister duo Broods has taken home four Tuis from this year’s 50th annual Vodafone New Zealand Music Awards. More>>


Sport: Richie McCaw Retires From Rugby

Richie McCaw has today confirmed he is hanging up his boots and retiring from professional rugby. The 34-year-old All Blacks captain and most capped All Black of all time has drawn the curtain on his stunning international career which started in Dublin 14 years ago, almost to the day, and ended in London last month when he hoisted the Webb Ellis Cup aloft for the second time. More>>


John McBeth: On Jonah Lomu

For many New Zealanders, the enormity of Jonah Lomu's reputation will have come as a surprise... His deeds were watched and enthused over by movie stars and musicians, politicians and superstars from other codes. He reached into the lives and homes of millions and mixed with famous people most New Zealanders would only have read about. More>>


Get More From Scoop



Search Scoop  
Powered by Vodafone
NZ independent news