Family meal guide using cost-saving seasonal food

Cooking with seasonal produce is a smart way to save money without compromising on taste. This guide offers budget-friendly recipes using the best value fruit and veggies for the season , helping you make delicious meals while keeping costs in check.


  • Pumpkins
  • Squash
  • Potatoes
  • Carrots
  • Parsnips
  • Turnips
  • Brussels sprouts
  • Cauliflower
  • Broccoli
  • Cabbage


Pumpkin soup with cheesy toast: Blend roasted pumpkin with chicken broth and a hint of cream for a creamy soup. Serve with cheesy toast soldiers for dipping.

Squash and sausage skillet: Cook sliced squash with sausage, onions, and garlic until tender, then serve over rice or quinoa for a hearty one-pan meal.

Pumpkin and lentil soup: Simmer diced pumpkin with lentils, carrots, onions, and garlic in vegetable broth until everything is tender. Blend until smooth and creamy, then serve with crusty bread.

Squash and sage risotto: Cook Arborio rice with roasted squash and fresh sage leaves in chicken broth until creamy and tender. Finish with a sprinkle of Parmesan cheese.

Potato and parsnip mash: Boil potatoes and parsnips until soft, then mash with butter, milk, and a pinch of nutmeg for a flavorful side dish.

Carrot and ginger soup: Cook diced carrots with onions, garlic, and fresh ginger in chicken broth until tender. Blend until smooth, then stir in a splash of coconut milk for creaminess.

Brussels sprouts and bacon hash: Cook diced bacon until crispy, then add sliced Brussels sprouts and cook until tender. Serve with fried or poached eggs on top for a hearty breakfast.


  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Kale
  • Silverbeet
  • Spinach
  • Potatoes
  • Carrots
  • Turnips
  • Parsnips


Brussels sprouts and bacon macaroni and cheese: Mix cooked macaroni with sautéed Brussels sprouts and crispy bacon, then stir in a creamy cheese sauce for a comforting winter dish.

Cabbage and potato hash: Cook shredded cabbage and diced potatoes with onions and garlic until caramelized and golden brown. Serve with fried eggs on top for a satisfying breakfast or dinner.

Cabbage roll casserole: Layer cooked rice, seasoned ground beef, and shredded cabbage in a casserole dish. Top with tomato sauce and bake until bubbly and golden brown.

Kale and white bean soup: Simmer chopped kale with white beans, carrots, celery, onions, and garlic in vegetable broth until the vegetables are tender and the flavors have melded together.

Potato and turnip gratin: Layer thinly sliced potatoes and turnips in a baking dish, then pour over a mixture of cream, garlic, and thyme. Bake until the vegetables are tender and the top is golden brown and crispy.

Parsnip and apple salad: Shave raw parsnips into thin ribbons and toss with sliced apples, toasted walnuts, and a tangy vinaigrette dressing made with apple cider vinegar and Dijon mustard.

Winter fruit crumble: Combine diced apples, pears, and quinces in a baking dish, then top with a crumble mixture made from oats, flour, brown sugar, and butter. Bake until the fruit is bubbling and the top is golden brown.


  • Asparagus
  • Peas
  • Spinach
  • Broccoli
  • Spring onions
  • Lettuce
  • Radishes
  • Silverbeet
  • Kale
  • Avocado


Pea and Ham Pasta: Toss cooked pasta with fresh peas and diced ham, dressed in a light cream sauce for a quick and satisfying dinner.

Spinach and cheese quesadillas: Layer spinach leaves and shredded cheese between tortillas, then pan-fry until golden and crispy. Serve with salsa and sour cream for dipping.

Broccoli and cheese bites: Mix steamed broccoli florets with breadcrumbs, cheese, and eggs, then bake until golden brown. Perfect for little hands!

Chicken and veggie skewers: Thread chunks of chicken breast, cherry tomatoes, and bell peppers onto skewers. Grill or bake until chicken is cooked through and veggies are tender.

Spinach and feta stuffed chicken: Butterfly chicken breasts, stuff with a mixture of spinach, feta cheese, and garlic, then bake until golden and juicy.

Broccoli and cheddar quiche: Fill a pie crust with steamed broccoli florets and shredded cheddar cheese mixed with eggs and milk. Bake until the quiche is set and golden brown.

Avocado toast with poached eggs: Spread mashed avocado on whole-grain toast and top with poached eggs. Season with salt, pepper, and a sprinkle of spring onions for a nutritious breakfast or brunch option.


  • Tomatoes
  • Zucchini
  • Corn
  • Cucumbers
  • Bell peppers
  • Green beans
  • Eggplant
  • Beetroot
  • Carrots


Tomato and basil caprese salad: Layer slices of ripe tomatoes with fresh mozzarella cheese and basil leaves. Drizzle with balsamic glaze and olive oil, then sprinkle with salt and pepper.

Zucchini noodle stir-fry: Stir-fry zucchini noodles with bell peppers, corn kernels, and snap peas in a flavorful sauce made with soy sauce, garlic, and ginger.

Corn and tomato salsa: Mix diced tomatoes, cooked corn kernels, chopped cilantro, and finely diced red onion. Serve with tortilla chips for a refreshing summer snack or appetiser.

Cucumber and watermelon salad: Combine diced cucumber and watermelon in a bowl, then toss with crumbled feta cheese, fresh mint leaves, and a squeeze of lime juice.

Bell pepper and chicken skewers: Thread chunks of chicken breast and bell peppers onto skewers, then grill or bake until the chicken is cooked through and the peppers are tender.

Zucchini pizza boats: Halve zucchinis lengthwise, scoop out the seeds, then fill with pizza sauce, cheese, and your favorite toppings. Bake until the zucchini is tender and the cheese is melted.

Corn and black bean salad: Mix cooked corn kernels with black beans, diced tomatoes, red onion, and cilantro, dressed with lime juice and a touch of honey for a sweet and tangy salad.

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