How to eat seasonally this Autumn

By Lauren Sedger

Now I don’t know about you, but as the cooler weather creeps in I begin to dream of my coziest knitted jumper, soft winter light and a perpetual pot of something simmering on the stovetop. As the days begin to feel shorter, it can take some time to adjust to the changing of the seasons. It’s this time of the year in particular that I think it’s important to take a little extra care of yourself. Along with staying in tune with nature, being active, and allowing yourself to slow down when you need to, eating seasonally is the perfect way to practise self-care.

Eating seasonally can be beneficial in a number of ways, as it reduces the food miles of your food, while providing you with a varied diet of the freshest produce available. Now is definitely the time to warm up with immune-boosting broths and soups, trays of roasted veggies, and fruit cooked slowly with grounding spices like cinnamon and cardamom.

Show your support of a sustainable food system by stocking up on goodies at your local farmers’ market or community grocer where possible.

The main players in season in Melbourne and Victoria during autumn include:


Beans, beetroot, brussel sprouts, cabbage, capsicum, carrots, cauliflower, celery, chillies, corn, cucumber, eggplant, leeks, lettuce, onion, parsnips, peas, potatoes, rhubarb, silverbeet, spinach, spring onion, squash, sweet potatoes, tomatoes, and zucchini


Avocado (shepard), apples, bananas, figs, grapefruit, grapes, mandarins (imperial), oranges (valencia), pears and strawberries

Reduce food waste at home by finding a use for everything. Vegetable scraps, and odds and ends make for great stock when simmered slowly with water, herbs and a generous pinch of sea salt. Give pumpkin seeds a new life by roasting them with a little extra virgin olive oil, sea salt and paprika, and lightly steam broccoli stems for a naturally creamy addition to any soup or dip. Those carrot-tops you were going to turf? They are the perfect base for a delicious, zingy pesto.

Bulk food stores are the perfect place to purchase dry goods loose such as grains, flours, legumes, dried fruits, seeds, and nuts. Remember to take your own containers or jars and you’ll be amazed at how much money and packaging you’ll save!

Eating seasonally is all about making the most of the produce that’s currently in season, and that usually means the produce that’s the freshest and most affordable.

Check out the Victorian Farmers’ Markets Association for a full list of upcoming accredited farmers’ markets across Victoria.

For all things ethical eating including a variety of valuable shopping guides, head to