It would be hard not to have noticed a huge change in the price of fruits and vegetables in the last month. We want to ensure that you are still nourishing your body with beautiful foods as much as possible; so here are Bec’s 3 top tips to combat the rise in prices:

1)  Buy in season
It is more important now, than ever, to buy local in season produce! It’s not only readily available and A LOT cheaper. Eating in season means that your food is more likely to be Australian and be fresh; which means it is likely to last longer, and is more nutrient rich. Exclusively eating in season, also supports the diversity of your microbiome; the more diverse your fruit and vegetable intake, the more diverse your gut bacteria will be. Diversity in gut bacteria is a good thing and will support digestive health and immune health. The seasons are always changing, and so should the fruits and vegetables you eat.

Winter vegetables include: capsicum, beetroot, celery, onions, broccoli, cabbage, cauliflower, carrots, leeks, spinach, sweet potato, swedes and pumpkin.

Winter fruits include: lemons, mandarins,  kiwi fruit, avocado, apples, pineapple and pears.

2) Make batches of slow cooked meals, soups and stews
Brrrrr it’s cold! It’s time to pull out the slow cooker (or just a giant pot). A great way to utilise in season vegetables is by making soups and stews.
You can make extra, and freeze them or keep them for lunches each day. This minimises waste, which in turn saves on cost.

3) Base your meal planning on in season fruits and vegetables 
Work backwards, buy what’s in season and on special; then base your meal planning around those fruits and vegetables. Here is a budget friendly nourishing sample eating plan so you get the idea 🙂

  • ½ avocado on toast with 2 eggs cooked your way OR 2-3 egg omelette with capsicum, onion and baby spinach leaves and optional ¼ avocado on the side.
  • Make a batch of soup/stew for the week. Use chicken thighs or chuck steak, good quality stock and in season vegetables such as pumpkin, swede, celery, onion and leek.
  • Whole hand size of grilled fish with roasted beetroot and sweet potato and steamed broccoli or a stir fry with your choice of protein and bok choy, capsicum, fresh pineapple and carrots with cauliflower rice or rice. I like using 2 tablespoons tamari, 3 garlic cloves and 1 teaspoon of honey to flavour my stir fries.
  • Snack on nuts/pears/oranges/mandarin.
  • Drink warm lemon water throughout the day.

Don’t waste your money on out of season produce that is often brought in from overseas! Focus on local, in season produce which is lighter on your wallet and supports Australian farmers.

If you have a local farmer’s market, check it out. If you live near farms, check them out too. There are a few farms in the Hawkesbury area of Sydney that have little shop fronts and great produce and prices.

If you need help with meal planning you can book an Initial Nutrition Consultation with Rebecca our food Queen!

Fiona recently chatted to Kim Napier on ABC radio Northern Tasmania about skyrocketing food prices and strategies to save money and stay nourished. You can listen here:


Fiona recently chatted to Denis Walter at 3AW Melbourne about skyrocketing food prices and strategies to save money and stay nourished. You can listen here: