Budget friendly

asparagus

Budget-Friendly | Use It All | Versatility

AUSVEG TOP PICK - Victorian Asparagus season kicks off in October. Super fresh, great value and very nutritious! Did you know that asparagus can grow up to 20cm a day?

Nutritional Value: Asparagus is rich in fibre, folate and vitamin K. It also contains something called asparaptine, which may help improve blood flow and in turn, lower blood pressure.

Try these recipes:

• Asparagus frittata | Sanitarium Health Food Company (pictured above)

• Asparagus and parmesan risotto | Sanitarium Health Food Company

• Schnitzel wellness bowl | Sanitarium Health Food Company

Leafy asian greens

Budget-Friendly | Use It All | Versatility

AUSVEG TOP PICK - Leafy Asian vegetables like bok choy and choy sum are in peak season all around the country and are an ideal ingredient in fast-cooking recipes like stir fries.

Nutritional Value: These greens are also rich in vitamins B6, C and packed with fibre. Vitamin C plays a part in your body’s natural collagen production so it may even help fight the signs of aging.  

Try these recipes:

• Hokkien Noodle Stirfry (pictured above)

• Grilled Bok Choy with Crispy Garlic   

• Special Fried Rice with Chinese Broccoli

Cucumbers

Budget-Friendly | Use It All | Versatility

AUSVEG TOP PICK - Cucumbers are starting to hit their peak season in October from major production regions in NSW and South Australia, just in time to cool you down as the weather warms up.

Nutritional Value: Cucumbers also contain Vitamin C and carotenoids which can help provide your brain cells with antioxidant protection.

Try these recipes:

• Middle Eastern Cucumber Salad (pictured above)

• Black Bean Burgers with Fresh Salsa

• Pineapple, Cucumber and Lime Smoothie

celery

AUSVEG TOP PICK - Celery is about to start its peak season across the country, particularly in Victoria, which is the largest producing state. 

Nutritional Value: Celery provides many micronutrients. It contains potassium, folate, vitamin A and vitamin K. Vitamin K is an important nutrient that assists with blood clotting, wound healing and bone health.

Try these recipes:

• Immune Ignition Smoothie (pictured above)

• Zesty Leak and Cannellini Bean Soup

• Celery Peanut Boats

• Crunchy Apple Slaw

Carrots

Budget Friendly | Long Storage Life | Versatility

Nutrition value: There’s good reason you were told to eat your carrots when you were younger! Rich in beta-carotene (a pigment that makes carrots orange), carrots contain antioxidants to help your body fight off infections, such as the common cold. Beta-carotene can also be converted into vitamin A in the body, which is an important vitamin for eye health and good vision.

Budget calculator*: $1.50 for 1kg of carrots

Top usage tip: Eat or cook your carrots with the peel on to reap the fibre benefits and minimise food waste. You can even use the carrot tops to make a great pesto or add shredded carrot to bolognese sauce to bulk it out and get some extra nutrients in.  But perhaps what makes carrots one of my favourites is their fruit-like convenience and crunch – just chomp in!

Try these recipes:

• Cajun carrot mash (pictured)

• Moroccan chickpea salad

• Veggie hash browns

• Roasted carrot peanut dip

Sweet potato

Long Storage life | Use It All | Budget-Friendly

Nutrition value: Sweet potatoes are a source of antioxidants and vitamin A with a 100g serve of the root vegetable providing over three times your daily vitamin A needs. Just like carrots, they are rich in beta-carotene and they’re also a great source of vitamin C, important for helping to boost immunity and assist in iron absorption. Sweet potatoes also offer fibre and are high in potassium, which is important for good heart health. Plus, sweet potatoes are lower GI than their regular potato counterparts, so are a better option for those seeking to lower blood sugar and manage weight.

Budget calculator*: $3.50 for 1kg of sweet potato

Top usage tip: Sweet potatoes come in a wide range of sizes so buy the size you need to reduce any waste. Store them loose (not in a plastic bag) in a cool, dark and well-ventilated place so that they last longer. Avoid storing in the fridge.  Sweet potatoes are super versatile and loved by even the fussiest of eaters – mash them, bake them whole, slice them into wedges or dice them up, roast and add to your favourite salad. You simply can’t go wrong with a sweet potato!

Try these recipes:

• Creamy sweet potato pasta

• Roasted stuffed sweet potatoes

• Vegetable shepherd’s pie

• Sweet potato brownies

Prefer white potatoes? Try Carisma® Potatoes – they’re lower GI, with 25% less carbohydrates than the average white potatoes. Our tip! Leave the skin on potatoes to boost their nutritional value.   

Cauliflower

Versatility | Use It all | Long storage life

Nutrition value: Far from humble, cauliflower is one of the best bang-for-buck veggies and delivers some impressive health benefits. A member of the cruciferous vegetable family, which also includes broccoli, bok choy, brussels sprouts and kale, cauliflower is an excellent source of vitamin C, B vitamins and vitamin K, which is best known for its crucial role in bone health and also contains phytochemicals that may have anti-bacterial and anti-viral effects in the body.

Budget calculator*: $2.80 for 1 whole cauliflower

Top usage tip: The best thing about cauliflower is its versatility – enjoy it mashed, roasted, blitzed into ‘rice’ or cut thick for veggie steaks. You can even use cauliflower as a ‘dough’ for a healthier homemade pizza base. And don’t be afraid to use the entire vegetable, the stems and leaves can be chopped and added to dishes like stir fries or slaws for extra crunch.

Try these recipes:

• Roasted chickpea and cauliflower salad (pictured below)

• Cauliflower and edamame dhal

• Cauliflower, Carrot and Turmeric Soup

Zucchini

Budget-Friendly | Versatility | Use It All

Nutrition value: Zucchinis contain vitamin C and carotenoids and are also high in both water and fibre, plus contain soluble and insoluble fibre making them a winner for your overall gut health and digestion. Apart from helping to keep you regular, fibre is also helpful in stabilising blood sugar levels and maintaining healthy cholesterol levels.

Budget calculator*: $1.20 for one zucchini

Top usage tip: Zucchinis are super versatile and are tasty roasted, frittered, or baked as a delicious zucchini slice. You can even use them raw in salads too – use a spiraliser or mandolin to turn them into fun ‘zoodles’! If you don’t use up the whole zucchini grate leftovers into a pasta sauce or hash brown as the ultimate hidden veggie. Kids often eat them this way without complaint as they have a mild taste that is overtaken by stronger flavours in the meal.

Try these recipes:

• Pesto zucchini roll up lasagne (pictured below)

• Chickpea corn and zucchini fritters

• Weet-Bix Vegetable Quiche

Keen to learn more? Read on…