Summer is a great time of year to enjoy a range of fresh fruits and vegetables. State Public Health Nutritionist Veronica Graham tells us what's fresh, how to stock up on seasonal produce and what you can do with your leftover fruit and veg.

I'm here today at one of Victoria's fresh food markets, the Prahran market – see all the fabulous fresh fruit and vegetables on offer.

I'm here today to stock up on what's in season and get ready for the summer.

Now summer is a great time for eating lots and lots of fresh fruit and veg and in particular the summer fruits are on their way and there are lots of things to look forward to – yellow and white nectarines, yellow and what peaches, cherries. Also melons are a great cooling fruit and great to eat on hot summer days. And of course mangoes which are famous for eating through December and January.

Now when we say 'what's in season', you might think 'how do I know if something is in season?'. It's really easy – all you need to do is see if it's in abundance in the shop, if it's well priced, that's the time you buy up.

Because if you buy more, you'll eat more and if you eat more, that will be better for you and your family because everyone needs extra fruit and veg for health every day. The one way you can make sure you eat more is to buy more.

Now if you have bought a whole lot of extra stone fruit or berries and you're thinking 'what am I going to do with it' – it's easy.

One, you eat it more – you eat it for breakfast, you eat it for snacks, you eat it after dinner. Secondly you use it in your cooking. When you're making muffins, add the whole fresh fruit – add plums to your muffins, add fresh berries.

You can even buy extra, cut it up and freeze it so that throughout the months of February, March and April when they're not in season and not well priced – that's the time you pull it out and make smoothies, make iceblocks for the kids, you can use the purees in desserts like baked custards.

There are so many things you can do to use seasonal fruit and veg well. It's a great way to save money, your family will be healthier and you'll enjoy the seasonality and flavour for longer through the year.

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Last updated: October 2015

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