In season mid-spring: Asparagus, broccolini, oranges, red cabbage

In season mid-spring: Asparagus, broccolini, oranges, red cabbage


Asparagus is a rich source of folate and adds fibre to our diets.


Slice raw asparagus and combine with in-season veges such as spinach, peas and mint for a tasty salad. Toss tender-cooked asparagus through your choice of pasta with cooked chicken or canned salmon. Or simply drizzle spears with a little balsamic vinegar and grill until sweetly caramelised.

Recipe ideas

Asparagus and salmon strata


Broccolini is a good source of vitamin C, folate and fibre.


Broccolini is the relative of broccoli, and both can be easily interchanged in recipes. Lightly steam until the vege is just tender and still crunchy. Or stir-fry broccolini with garlic and almonds in a little olive oil.

Recipe ideas

Stir-fried beef with mushrooms, peas and broccolini
Fennel-crusted pork and roast pears with parsnip and pear mash


Oranges are an excellent source of vitamin C: one orange provides around 46mg. New Zealand Navel oranges are now in season and account for 75 per cent of all oranges grown in this country. Most orange crops are grown in the Gisborne area.

Fun fact: If the fruit is left on orange trees, it can turn from orange back to green, which doesn’t affect its flavour.

Recipe idea

Spiced pilaf with meatballs, currants and baby spinach

Red cabbage

Cabbages are a member of the Brassica family of vegetables (as is broccolini) and are rich in phytonutrients, which are thought to help protect against chronic diseases.


Steam or stir-fry and serve with lemon juice and herbs. You can also chop, slice and dice for coleslaw: add carrots, spring onions and apples, and dress with a mix of low-fat yoghurt and reduced-fat mayo mixed with your favourite seasonings.

Recipe ideas

Fish stir-fry with broccoli and ginger
Grilled pork with beetroot, apple and quinoa coleslaw

Author: HFG shopping

Healthy Food Guide

First published: Oct 2014

2018-08-14 15:59:19

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