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A good balance between exercise and food intake is important to maintain a healthy body weight...
Indigo-coloured blueberries can be eaten raw, tossed in savoury salads, added to desserts or made into salad dressings. Blueberries are a good source of vitamins C and K and dietary fibre. In Victoria...
Juicy, sweet mandarins are a favourite snack for many children. This fruit can be eaten raw, incorporated into desserts or made into a sauce and drizzled over seafood. Mandarins are rich in vitamin C...
The versatile potato is an excellent source of fibre, energy and nutrients and a favourite of children. Potatoes can be baked, mashed and fried. They are a good source of vitamin C and B-group...
The sweet pulp of passionfruit can be enjoyed raw, in desserts or in savoury dishes such as seafood. Passionfruit is a good source of vitamins A and C and contains minerals such as calcium and iron...
Crisp, crunchy apples are highly versatile. They can be eaten raw, juiced or cooked to accompany meat or baked in pies and tarts. More than 100 varieties are grown commercially around the world and in...
Pea snows (or snow peas) add crunch to salads and are a popular addition to stir-fried Asian dishes. They are a good source of vitamins (B1, B2, B3, C and K) and minerals. In Victoria they are at...
Blackberries are a type of berry that is delicious eaten raw or added to tarts and other desserts. The fruit contain vitamins A, C and K and minerals such as potassium, magnesium and copper...
Beetroot, known for its intense, red colour, is a great source of vitamin C, dietary fibre and antioxidants. Grate and use raw in salads, or roast, boil and steam and serve as a nutritious side dish...
Fresh beans are popular in many cuisines. They are a good source of dietary fibre, vitamins A and C and contain iron and folate. Some varieties of beans (such as kidney beans) are allowed to ripen so...
Aromatic basil is a versatile herb that can be scattered fresh on salads, tossed on top of a simple tart or made into a pesto sauce. It is a good source of vitamins A and K and magnesium and contains...
Crunchy bamboo shoots are a favourite ingredient in many Asian cuisines. They are high in fibre and contain a variety of vitamins and minerals. Bamboo shoots are available fresh from Asian food...
There are many different varieties of avocado available in Australia. The creamy flesh can be eaten raw, in salads and dips and is delicious added to Mexican dishes. Avocados are a good source of...
The artichoke is the flower of a variety of thistle and is a favourite in European cuisines. It is a good source of folate, dietary fibre and vitamin C. In Victoria, artichokes are at their peak...
Apricots are juicy, fragrant fruit that can be eaten raw, used in savoury dishes or made into desserts. They contain vitamins A and C, minerals such as potassium and manganese, and dietary fibre. In...
An egg is a nutritional powerhouse full of protein and essential vitamins and minerals. You can simply boil, poach, scramble or fry eggs – or use them in more complex desserts or in savoury dishes...
Strawberries are a popular summer fruit that can be eaten fresh, added to salads, made into sauces and jams and used in desserts. Strawberries are an excellent source of vitamin C and contain some...
Green, white and purple asparagus are available in Australia. Asparagus spears are a great source of vitamins and minerals and have large amounts of fibre. Green asparagus is in season from September...
Yellow, sweet bananas can be eaten raw, blitzed in a food processor for smoothies or baked in cakes and tarts. Bananas contain vitamins C, B6 and folate, and dietary fibre. In Victoria, bananas are at...
Finely chopped dill adds flavour to soups, potato salads, eggs, fish and grilled meats. It is a good source of vitamins A, C and folate and contains calcium, iron and dietary fibre. In Victoria, dill...
Sticky, sweet dates can be eaten raw, stuffed with savoury treats or used to make desserts. They contain vitamins B6 folate and dietary fibre. In Victoria, dates are at their peak between July and...
Carrots have been grown for thousands of years. This common, long and tapered vegetable is an excellent source of beta-carotene and other vitamins and minerals. In Victoria carrots are at their peak...
Crunchy cabbage is nutrient rich and a great source of vitamin C, vitamin K, fibre and folate. Cabbage comes in many shapes and in a variety of colours including green, white and red. In Victoria...
Capsicums, available in a multitude of colours, are an excellent source of vitamins A and C. This versatile vegetable can be stuffed, roasted, used in stir-fries or simply eaten raw. In Victoria...
The most common cauliflowers available in Australia have a creamy, white head surrounded by green leaves. This cruciferous vegetable is an excellent source of vitamin C and contains plenty of dietary...
The long, pale green stalks of celery are a good source of vitamins and minerals. Celery adds crunch to salads and it is a quick and easy snack when stuffed with cheese and fresh herbs. In Victoria...
Fiery chillies add another dimension to Mexican, Indian and Asian dishes. This popular vegetable is an excellent source of vitamin C and provides dietary fibre, folate and minerals. In Victoria...
Chives will add an onion or garlic flavour to omelettes, salads, soups and sauces. They contain vitamins A and C, minerals such as potassium and manganese and dietary fibre. In Victoria, chives are at...
Coriander is a popular herb used in the cuisines of Thailand, Vietnam, India and Mexico. It is a good source of dietary fibre. The citrus-flavoured leaves and roots add a pungent taste to many dishes...
Eggplant, or aubergine as it’s sometimes called, is a fruit that comes in a variety of shapes and colours, but the most common is the deep purple oval. You can use eggplant in a wide variety of dishes...
Sweet, juicy grapes add subtle flavour to many dishes. They can be eaten raw or used in savoury dishes. Grapes are a good source of vitamin C and contain dietary fibre. In Victoria, grapes are at...
Delicious watercress is packed with nutrients. It contains plenty of vitamins (including vitamins A, C and K) and minerals such as iron, calcium and potassium. It can be eaten raw or used in salads...
Spinach, with its delicate flavour, can be eaten raw in salads, made into soups or sautéed with garlic and oil to make a simple vegetable dish. It is packed with vitamins and minerals and provides...
Leafy green silverbeet is a favourite in Australian gardens and kitchens, where it is a versatile accompaniment to many meals. It is highly nutritious and a good source of vitamins A, B6, C and K as...
Shallots are related to onions and garlic but have a milder taste. They contain vitamins A, C and folate and a variety of minerals such as potassium, manganese, calcium and iron. In Victoria, shallots...
Stalks of rhubarb can be baked in tarts and crumbles, tossed into salads or made into chutneys and relishes and served alongside meat, chicken and fish. Rhubarb contains vitamins A, C and K and...
The versatile pumpkin can be baked, roasted, made into soups, tarts and scones and is a favourite of children. Pumpkins are a great source of beta-carotene and vitamin C and contain dietary fibre. In...
Versatile, juicy plums are delicious eaten raw, poached, baked into tarts, grilled or served with meats and chicken. Plums contain vitamins A, C and K and dietary fibre. In Victoria, they are at their...
Green, tender peas are a favourite in many countries. They can be boiled, steamed, mashed and made into soup. Peas are a good source of vitamins (such as B1, B3, C and K) and minerals. They also...
Sweet, juicy oranges can be enjoyed as a breakfast juice, added to salads, made into sauces or cooked with meat and seafood. Oranges are a good source of vitamin C and they contain dietary fibre. In...
Okra is an essential ingredient in the Creole dish, gumbo. It is also popular in Middle Eastern and Asian cuisines. This vegetable is a good source of vitamins (B, C and K) and minerals. In Victoria...
The odd-looking kohlrabi tastes a little like a cross between broccoli and cabbage and can be eaten raw in salads or stir-fried and baked in a tasty gratin. It is an excellent source of dietary fibre...
Chervil can be used to add flavour to soups, casseroles, salads, sauces, eggs and fish. It also combines well with other herbs such as basil, chives and tarragon. It contains vitamins A and C...
Sage is perfect when fried in butter and spooned over pasta, meat and fish, or used in a stuffing or marinade to flavour roasting meats. Sage contains vitamins A, B6, C and folate and minerals such as...
Carambola can be eaten raw in salads, made into a refreshing drink or cooked as a vegetable. It is a good source of vitamin C and contains vitamin B5 and dietary fibre. In Victoria, carambola has two...
Brussels sprouts are highly nutritious vegetables that look like miniature cabbages. They contain vitamins and minerals and are a great source of dietary fibre. In Victoria, they are at their peak...
What is oregano? Aromatic, fresh oregano leaves scattered on a slice of pizza elevate the flavours of tomato and cheese and give it that distinctive taste of Italy. To create a simple, fragrant Sunday...
With its knobbly, light-brown skin, celeriac looks unusual. But it is a versatile vegetable with high nutritional value (a good source of fibre and essential minerals). It tastes a bit like celery and...
Parsnips are root vegetables that look like cream-coloured carrots. They can be baked, mashed or made into chips and fritters. Parsnips are a good source of vitamin C and niacin and contain minerals...
The humble tomato is a favourite of many people. Red, yellow, round, grape and pear-shaped tomatoes can be eaten raw, fried, roasted or made into tarts. Tomatoes are rich in vitamins A, C and niacin...
Versatile turnips can be boiled, steamed, mashed, roasted, used in soups and pickled. They are an excellent source of vitamins C, E and folate and contain dietary fibre. In Victoria, turnips are at...
Squash comes in many shapes and colours. It can be baked, sautéed and made into stews. Squash is an excellent source of vitamins C and B2 and contains dietary fibre. In Victoria, squash is at its peak...
Crunchy radishes are a colourful addition to salads and add a peppery kick to dishes. Radishes are a good source of vitamins C, folate and riboflavin (vitamin B2) and they contain minerals such as...
The flesh of the watermelon makes a refreshing snack and can be eaten in many ways. You can skewer it on kebabs, make a salsa, toss it in salads, whiz it to make soup, or juice it for a refreshing...
Versatile parsley can be added to salads, made into pesto, tossed through cooked vegetables or used to coat meat and chicken. Parsley is a good source of vitamins A, C and K and has dietary fibre. In...
Sweet, juicy peaches can be eaten raw, added to salads or made into desserts. Peaches contain vitamins A and C and dietary fibre. In Victoria, peaches are at their peak between November and March...
Zucchinis are related to pumpkin and squash. They can be steamed, boiled, grilled, stuffed, baked, barbecued or eaten raw in salads. Zucchinis contain vitamins A, C and K and they are a good source of...
Spring onions have dark green hollow-tubed leaves and a white bulb. They are a versatile vegetable that is popular in Asian cuisines. An excellent source of vitamin C and dietary fibre, this vegetable...
Raspberries can be eaten raw, made into desserts and smoothies or used in a marinade for chicken and other meat. Raspberries are a good source of vitamin C and manganese. They contain vitamin E...
Sweet, juicy melons are eaten fresh as part of breakfast, added to salads to complement meat and seafood dishes or served as dessert with yoghurt. They contain vitamins A and C, minerals and dietary...
The fuzzy-skinned kiwifruit has a sweetish-tart flavour and is a great source of dietary fibre and vitamin C. Varieties include the brown-skinned fruit that are at their peak in Victoria from March to...
Sweet, juicy pineapple is fantastic enjoyed fresh on its own or used in sweet and savoury dishes. Chunks of pineapple can be added to skewers, tossed in noodle dishes or made into a salsa. Pineapples...
Fresh marjoram is used in salad dressings, soups, marinades, egg and vegetable dishes. Marjoram contains vitamins A and K, minerals such as potassium, manganese and magnesium and dietary fibre. In...
The citrus flavour of grapefruit is a perfect accompaniment to meat dishes and salads. Grapefruit is a good source of vitamin C and contains dietary fibre. In Victoria, grapefruit is at its peak...
Exotic persimmons can be eaten raw, tossed in salads or served alongside meat, chicken and fish dishes. They are a good source of vitamin C and contain dietary fibre. In Victoria, persimmons are at...
What is garlic? Garlic can lift many dishes into another realm of flavour. While most people love mashed potatoes, the aroma of skordalia – a creamy combination of crushed garlic, boiled smashed...
Sweet, juicy mangoes are a favourite summer tropical fruit that can be eaten fresh, added to salads or made into chutney. They are a good source of vitamins A and C and contain vitamin B6 and dietary...
Fennel has a mild aniseed flavour and is used extensively in many cuisines. You can eat it raw, braised, baked or sautéed. Fennel is a good source of vitamins A and C and contains minerals such as...
Tangelos can be eaten raw, added to salads, made into salsas and served alongside grilled fish and chicken. They are a good source of vitamin C and folate and contain dietary fibre. In Victoria...
Pears are a versatile fruit that can be eaten raw, grilled, added to meat dishes or made into desserts. They contain vitamins A and C and are a good source of dietary fibre. In Victoria, pears (...
The bright green florets of broccoli are highly nutritious and a great source of dietary fibre and vitamin C. Gently cook broccoli by steaming or stir-frying to enjoy the great flavour of this...
Tangy limes can be squeezed and added to fruit juices, made into desserts or used as a marinade for chicken or fish. Limes are a good source of vitamin C and contain minerals such as calcium and...
Bok choy is a leafy Asian green that is delicious stir-fried with garlic, ginger and chilli. It contains vitamins A, C and K and it is a good source of dietary fibre. In Victoria, bok choy is at its...
The long, white-stemmed leek can be eaten raw, sliced in salads, sautéed or added to soups and pies. Leeks are a good source of vitamins A, C and K, and contain lots of dietary fibre. In Victoria...
A green salad made with crispy, crunchy lettuce complements grilled meat, chicken or fish dishes. Depending on the variety, lettuce contains vitamins A and C and minerals such as potassium. Lettuce is...
Sweet potatoes are versatile vegetables that can be baked, boiled, mashed or fried. They are an excellent source of vitamins A and B6 and contain dietary fibre. In Victoria, sweet potatoes are at...
Broad beans are an excellent source of protein and are rich in fibre and vitamin A. In Victoria, they are in season between June and November. When fresh broad beans are not available, canned or dried...
Sweet corn can be boiled, barbequed, made into soup and tossed into salads. It is a good source of vitamin C, thiamine, niacin and dietary fibre. In Victoria, sweet corn is at its peak between...
Lemongrass adds a citrus flavour to soups and curries and can be used in meat, chicken and seafood dishes. It contains vitamins B1, B2, B3, B5, B6 and folate and minerals such as manganese, iron and...
Thyme pairs well with a variety of foods and is often used to flavour meats, soups and stews. Its almost peppery flavour adds a wonderful aroma to vegetables and chicken stuffing. Thyme contains...
Pungent, aromatic rosemary is a versatile herb that adds favour to roast meats, chicken and fish and enhances the flavour of many vegetable dishes. Rosemary contains vitamins A, B6, C and folate and...
Lemons can be squeezed over a piece of grilled fish and their grated zest adds an aromatic perfume to recipes. A slice of lemon in tea adds another dimension to the drink. Lemons are a good source of...
Mushrooms are versatile and can be eaten raw or cooked. There are many varieties available in Australia. Mushrooms are a good source of vitamins B2 and B3 and minerals (potassium phosphorus, zinc and...
What is a cucumber? A snack of delicate, crustless sandwiches of thinly sliced cucumber conjures the feeling of long, leisurely summer afternoons. Traditionally served with pots of tea, cucumber...