Thinking about eating more seasonally but feeling unsure where to start, especially with so many items always available at the supermarket? You’re not alone. Bananas, tomatoes, and potatoes might be ever-present, but if you want to eat fresher, healthier, and more affordably, seasonal eating is the way to go.
Here’s why it matters and how you can embrace seasonal produce in South Africa.
Why Choose Seasonal Eating?
- Better Taste
Produce that’s picked in season, at peak ripeness, is more flavourful. A sun-ripened tomato from a local farm will always taste better than one flown halfway across the world. - More Nutrition
Fruit and veg lose nutrients the longer they sit in cold storage. Eating them closer to harvest time means more vitamins, minerals, and antioxidants in every bite. - Cost-Effective
When a fruit or vegetable is in abundance, prices drop. You’ll often find seasonal items at bargain prices in your local market or grocery store. - Supports Local Farmers
Seasonal eating helps strengthen South Africa’s agricultural economy. Money spent on local produce stays in the community rather than going to overseas producers.
What’s in Season and When?
Here’s a breakdown of the types of fruit and vegetables to look out for in each season.
Spring: Fresh Starts and Colourful Picks
Spring welcomes back a host of bright, fresh produce. This is the time to enjoy:
- Asparagus
- Peas
- Broad beans
- Rhubarb
- Artichokes
- New garlic (milder and more delicate in flavour)
Spring is also berry season — strawberries, raspberries, blueberries, and cherries all come into their own. These fruits are perfect for baking, snacking, or blending into smoothies.
Summer: Peak Harvest and Bold Flavours
Summer is a bountiful time for South African produce. Tomatoes are at their best now — juicy, flavour-packed, and perfect for everything from salads to sauces.
Other must-haves in summer include:
- Litchis
- Grapes
- Sweet melons (like spanspek)
- Mielies (corn on the cob)
- Sweet peppers
This is also a great time to fire up the braai and enjoy seasonal veg grilled to perfection.
Autumn: Earthy and Indulgent
Autumn introduces a range of rich and fragrant ingredients. Look out for:
- Figs
- Quinces
- Passion fruit
- Pomegranates
- Early pears and apples
- Mushrooms (great for risottos or pasta dishes)
From May onwards, avocados start appearing in stores — and they’re far more affordable than in the off-season.
Winter: Warming and Nourishing
Winter produce offers exactly what we need during the colder months — immune-boosting citrus and hearty veg. In season now are:
- Oranges, naartjies, limes, and grapefruit
- Sweet potatoes
- Pumpkins and butternuts
- Carrots and turnips
- Cabbage and cauliflower
- Fresh coriander (a winter herb!)
These ingredients are perfect for stews, soups, and roasted dishes — all ideal for cozy nights in.
Simple Tips for Seasonal Shopping
- Visit local markets: They often sell what’s been harvested recently.
- Read signage carefully: Most stores label where produce comes from — go local when you can.
- Preserve extras: Stock up and freeze or pickle when prices are low.
- Plan meals around what’s cheap and fresh that week.
A Delicious Way to Live
Seasonal eating isn’t just a trend — it’s a lifestyle rooted in sustainability, health, and supporting local food systems. Plus, it’s a tasty way to reconnect with the rhythm of the seasons.
Next time you’re shopping, take a moment to explore what’s new on the shelves — and you might just discover your new favourite ingredient.
