In season mid-summer: Raspberries, new potatoes, beetroot

In season mid-summer: Raspberries, new potatoes, beetroot


Raspberries come in a variety of colours but in New Zealand the red raspberry is what we’re used to. Raspberries are a good source of vitamin C and other antioxidant compounds.


Freeze harvested raspberries separately then bag them for future use. Or blend raspberries with a banana then freeze for a delicious fruit ice-cream. For a savoury raspberry vinaigrette, blend red wine vinegar, olive oil, raspberries, Dijon mustard and seasoning.

Recipe idea

Tropical pops

New potatoes

Early harvested potatoes have thin skin, they’re waxy (not floury), and sweeter. Potatoes provide fibre, vitamin C and B-group vitamins. Cold potatoes are a good source of resistant starch, and an important type of fibre.


Quick to boil, new potatoes keep their shape once cooked and cut, making them ideal for casseroles, soups and salads. Serve boiled new potatoes with a little oil, pepper, fresh mint and parsley.

Recipe idea

Lamb steaks with crushed bean and new potato salad


With more sugar than carrots and sweet corn, beetroot works well in both sweet and savoury dishes. Beetroot are a good source of folate and contain fibre, potassium and iron.


All parts of the beetroot are edible. Prepare beetroot leaves as you would spinach, and add to salads and stir-fries. The beet itself is ideal for boiling whole for salads, roasting, bottling and preserving (the sweet and mellow beetroot flavours complement roasted chicken perfectly).

Recipe ideas

Beef kebabs with minty beetroot dip
Seared beef, lentil and beetroot

Author: HFG shopping

Healthy Food Guide

First published: Jan 2015

2018-09-07 14:41:06

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