Seasonal eating for optimum health and wellness

As written for Par Olive 


Each season brings an abundance of medicinal fruits, vegetables, spices and nuts. Our bodies requirements change from season to season, so being mindful of eating with these changes can assist you with optimum energy, weight control, glowing skin, strong immunity, efficient digestion and an overall sense of health and wellness.

So what should you be aiming to eat each season?




Think light and bright- summer brings an abundance of cooling and reinvigorating fruits and vegetables such as cucumber, watermelon and honeydew to assist our body through the heat. Summers offerings are perfect for creating cleansing salads, smoothies and fresh juices with cooling herbs such as mint and coriander.




The season for harvesting and preparing for the cooler months to come. This seasons offerings include apples, figs, plums, quince and cabbage, which are perfect for preserving, stewing, fermenting and jamming.
(See pre biotic rich Sauerkraut recipe HERE)




This is the ideal season for rest, re-cooperation and warm, comforting foods. Winter provides warming, grounding and nourishing vegetables such as beetroot, brussel sprouts, pumpkin and Jerusalem artichokes, ideal for soups, broths and stews. Immune enhancing herbs and spices such as ginger, garlic, rosemary and oregano are also in season; enjoy these plentifully for a healthy immune system. Add in some additional nourishing fat from grassfed ghee, coconut oil and nuts to nourish your skin from the inside out to avoid dry skin through the winter.




In spring, we welcome back raw and alkalike rich fresh leafy greens such as spinach, parsley, basil and swiss chard along with antioxidant rich fruits rhubarb, strawberries, mulberries and blueberries. These foods assist liver detoxification and stimulate digestion to support our bodies naturally transition out of the cooler months, where heavier foods may have been preferred.


Of course, its not always feasible to consume 100% organic so knowing which fruits and vegetables are in the ‘dirty dozen’ and ‘clean fifteen’ can help you decide where to spend those extra pennies.




1. Strawberries
2. Spinach
3. Nectarines
4. Apples
5. Peaches
6. Pears
7. Cherries
8. Grapes
9. Celery
10. Tomatoes
11. Capsicum
12. Potatoes




1. Sweet corn
2. Avocados
3. Pineapples
4. Cabbage
5. Onion
6. Sweet peas frozen
7. Papayas
8. Asparagus
9. Mangoes
10. Eggplant
11. Honeydew melon
12. Kiwi fruit
13. Rockmelon
14. Cauliflower
15. Grapefruit

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