Seasonal fruits and vegetables grown in the fertile soil of Aotearoa

Avocados have a delicious nutty flavour, a creamy texture and a wide range of nutrients. This, along with their versatility, makes them a very popular fruit (it has a seed and flowers on a tree). The Hass avocado is a popular variety in NZ, and has an oval shape and thick, pebbly skin. Avocados are not only used to make guacamole, but also can be used as a mayo or added to scrambled eggs, sushi, tacos, salads, salsas, smoothies, dressings or even desserts. The Bay of Plenty provides ideal conditions for growing avocados, with Katikati being the avocado capital of New Zealand. 

Broccoli has a long list of advantages, from its rich nutrient content and health benefits to its versatility in the kitchen. This cruciferous vegetable easily claims superfood status, as a source of essential nutrients vitamins A, C, and K, minerals including calcium, potassium and iron, as well as antioxidants and a high fibre content. Broccoli can be eaten raw in salads, added to stir fries and pasta dishes, blended into soup, and even roasted into pure deliciousness. And don’t toss those broccoli stems! Use them to make broccoli ‘rice’, broccoli slaw, broccoli noodles, broccoli pesto, or simply use as you would the florets!

The green cabbage has a light peppery flavour and satisfying crunch when raw, and turns slightly sweet when cooked. For thousands of years it has been used to make sauerkraut, a fermented food teeming with probiotics and bioavailable nutrients. Green cabbage is an essential ingredient in coleslaw, but can also be braised, baked, sauteed and added to soups.  For something different, slice it into thick wedges and roast or grill it until the edges are crispy brown. Not only is green cabbage delicious and good for you, it is a very cost effective way to make healthy meals for your family!

Red cabbage is delightfully crunchy and beautifully colourful. It gets its deep purple-red colour from the high amount of flavonoid called anthocyanins, a type of antioxidant. This adds a boost of goodness to your diet, as well as a pop of colour to your dishes. Red cabbage has a mild peppery and earthy flavour, with a touch of underlying sweetness. It’s an essential ingredient in coleslaw, but can also be braised, baked, sautéed and pickled. It has become  very popular for making sweet, colourful sauerkraut.

Cauliflower is a very versatile vegetable and has endless potential. When eaten raw it is crunchy and has a mild, fresh flavour. When cooked it softens and takes on the flavour of the seasonings used.Cauliflower has become popular as a lower carb alternative, in place of potatoes, to make a pizza base, added to mac ‘n cheese, made into ‘rice’ or as a substitute for chips in nachos. It can also be blended into soups for a creamy dairy free option, added to smoothies, or even used to make ice cream! Vegetarians (and even meat eaters!) love how cauliflower can be transformed into faux chicken wings, cut thick and baked into ‘steaks’ or as a taco filling.  

Courgettes are mild tasting, and take on the flavour of whatever it's cooked with. This makes them a very versatile ingredient, that can be added to just about anything, from Bolognese and Lasagne, to tacos and curries. Slice, dice or shred them into soups, pasta dishes, salads, and even cookies (see our amazing recipe below!). Marinade courgette slices for the BBQ or spiralise them into noodles.

Kale has become somewhat of a superstar due to its high concentration of nutrients, antioxidants, vitamins and phytonutrients. It has an earthy, peppery and slightly bitter taste but there are a variety of ways to use it to complement its flavour and texture. Kale is a hardy plant and larger leaves can be fibrous, so strip the leaves from the stem first. To soften the leaves, cut the kale into bite sized pieces, sprinkle with olive oil and gently massage with your hands. Then sauté with a bit of lemon and salt. Eat as a side dish or mix into pasta dishes or add to frittata, lasagne, quesadillas or to top pizza. Green curly kale has frilly edges and a long stem. It’s texture makes it the best choice for making kale chips, a surprisingly moreish snack. It can also be added to salads, smoothies, soups, stir fries or even made into kale pesto. 

Spinach is not only a versatile ingredient, it's also a very nutrient-rich one. Raw spinach has a mild, slightly sweet taste that can be refreshing in salad, pesto, smoothies and dips. Its flavor becomes more robust and bitter when cooked, so it's best used in recipes with strong flavours such as lasagne, bolognese, frittata or mexican dishes such as enchiladas or chilli. Spinach is second on the Dirty Dozen list, so chooose organically grown whenever possible.

Avocados have a delicious nutty flavour, a creamy texture and a wide range of nutrients. This, along with their versatility, makes them a very popular fruit (it has a seed and flowers on a tree). The Hass avocado is a popular variety in NZ, and has an oval shape and thick, pebbly skin. Avocados are not only used to make guacamole, but also can be used as a mayo or added to scrambled eggs, sushi, tacos, salads, salsas, smoothies, dressings or even desserts. The Bay of Plenty provides ideal conditions for growing avocados, with Katikati being the avocado capital of New Zealand. 

Broccoli has a long list of advantages, from its rich nutrient content and health benefits to its versatility in the kitchen. This cruciferous vegetable easily claims superfood status, as a source of essential nutrients vitamins A, C, and K, minerals including calcium, potassium and iron, as well as antioxidants and a high fibre content. Broccoli can be eaten raw in salads, added to stir fries and pasta dishes, blended into soup, and even roasted into pure deliciousness. And don’t toss those broccoli stems! Use them to make broccoli ‘rice’, broccoli slaw, broccoli noodles, broccoli pesto, or simply use as you would the florets!

Brown onions are versatile, store well and add a depth of flavour to savoury dishes, making them a pantry staple. Onions are used in everything from stir fries and tacos to curries, soups, and sauces. They can also be caramelised and used as a topping for burgers, sandwiches, and pizzas.

The green cabbage has a light peppery flavour and satisfying crunch when raw, and turns slightly sweet when cooked. For thousands of years it has been used to make sauerkraut, a fermented food teeming with probiotics and bioavailable nutrients. Green cabbage is an essential ingredient in coleslaw, but can also be braised, baked, sauteed and added to soups.  For something different, slice it into thick wedges and roast or grill it until the edges are crispy brown. Not only is green cabbage delicious and good for you, it is a very cost effective way to make healthy meals for your family!

Red cabbage is delightfully crunchy and beautifully colourful. It gets its deep purple-red colour from the high amount of flavonoid called anthocyanins, a type of antioxidant. This adds a boost of goodness to your diet, as well as a pop of colour to your dishes. Red cabbage has a mild peppery and earthy flavour, with a touch of underlying sweetness. It’s an essential ingredient in coleslaw, but can also be braised, baked, sautéed and pickled. It has become  very popular for making sweet, colourful sauerkraut.

Carrots are tasty, versatile and easy to use cooked or raw. A raw carrot is crunchy, slightly sweet and a popular snack with dip or on-the-go. When carrots are cooked, the sweetness deepens. Boiling or steaming carrots creates a more subtle sweetness, while roasting or grilling adds a sweet caramelized flavour (we love this Roasted Carrot Tart recipe).  Carrots are not only delicious, they are full of nutrients, dietary fibre and antioxidants. Carrots can be carefully cut to offer a texture best suited for each use. For example, grate them for in baking, cut them into sticks for dipping, juliennes for stir fries, rounds for soups and stews, or even spiralise to use as a veggie noodle.

Cauliflower is a very versatile vegetable and has endless potential. When eaten raw it is crunchy and has a mild, fresh flavour. When cooked it softens and takes on the flavour of the seasonings used.Cauliflower has become popular as a lower carb alternative, in place of potatoes, to make a pizza base, added to mac ‘n cheese, made into ‘rice’ or as a substitute for chips in nachos. It can also be blended into soups for a creamy dairy free option, added to smoothies, or even used to make ice cream! Vegetarians (and even meat eaters!) love how cauliflower can be transformed into faux chicken wings, cut thick and baked into ‘steaks’ or as a taco filling.  

Courgettes are mild tasting, and take on the flavour of whatever it's cooked with. This makes them a very versatile ingredient, that can be added to just about anything, from Bolognese and Lasagne, to tacos and curries. Slice, dice or shred them into soups, pasta dishes, salads, and even cookies (see our amazing recipe below!). Marinade courgette slices for the BBQ or spiralise them into noodles.

Kale has become somewhat of a superstar due to its high concentration of nutrients, antioxidants, vitamins and phytonutrients. It has an earthy, peppery and slightly bitter taste but there are a variety of ways to use it to complement its flavour and texture. Kale is a hardy plant and larger leaves can be fibrous, so strip the leaves from the stem first. To soften the leaves, cut the kale into bite sized pieces, sprinkle with olive oil and gently massage with your hands. Then sauté with a bit of lemon and salt. Eat as a side dish or mix into pasta dishes or add to frittata, lasagne, quesadillas or to top pizza. Green curly kale has frilly edges and a long stem. It’s texture makes it the best choice for making kale chips, a surprisingly moreish snack. It can also be added to salads, smoothies, soups, stir fries or even made into kale pesto. 

Agria potatoes are a well-loved, great all-round potato. They have a yellow flesh that is firm, yet smooth, with a mild and earthy flavour.  Agria potatoes are considered a floury potato, which means they are low in water content and high in starch, giving them a dry, delicate texture. This makes them best suited for baking, mashing, frying, and roasting. They are particularly great for making into chips and wedges. If your family eats a lot of potatoes, choosing organic potatoes is a great way to avoid a variety of pesticides.

The Waiporoporo potato is a traditional Māori variety that is great tasting and full of flavour. It has light purple mottled skin and smooth and creamy, white flesh. It is a medium sized, firm potato with a delicious, rich and buttery flavour.  It is well suited for boiling, salads, chips and roasting.  

Spinach is not only a versatile ingredient, it's also a very nutrient-rich one. Raw spinach has a mild, slightly sweet taste that can be refreshing in salad, pesto, smoothies and dips. Its flavor becomes more robust and bitter when cooked, so it's best used in recipes with strong flavours such as lasagne, bolognese, frittata or mexican dishes such as enchiladas or chilli. Spinach is second on the Dirty Dozen list, so chooose organically grown whenever possible.

Braeburn apples have a remarkable balance of sweet and tart flavour, and a crisp crunchy bite, making them a very popular snacking, baking and juicing apple. The Braeburn apple has a look of its own, with red and orange streaks, with a yellow and green background. It turns a bold red when left to ripen.  Due to its firm texture, the Braeburn apple holds up well when baked so is ideal for apple pie, tarts, and muffins. Its flavour profile also lends well to making applesauce, drying slices or adding to fruit salad. Did you know this apple variety originated in New Zealand in the 1950s? 

The Royal Gala is one of the world’s most popular apples. Did you know it was born and bred here in New Zealand in the 1930s?!  It is a cross between a Golden Delicious and a Kidd’s Orange Red apple. It gained the name ‘Royal Gala’ as it has more bright red colouring than the gala apple. The Royal Gala Apple is crisp, sweet and juicy, with firm white flesh and a satisfying crunch. It’s the perfect snacking apple but also well suited for salads, desserts, savoury cooking and juicing. 

This root vegetable has a slightly sweet and definitely earthy flavour. Beetroot are very versatile and packed with essential nutrients.  They can be eaten raw, grated into salads, spiralised into veggie noodles, or blended into dip. Roasted beetroot are popular as a side dish or added to salads. Beetroot also pairs well with chocolate, making a decadently rich chocolate cake. Beetroot leaves can also be used as you would other dark leafy greens and are particularly delicious when sautéed. 

Bok choy is a variety of Chinese cabbage that is tender and sweet, with a mild cabbage-like flavour. If harvested early, the young green leaves are smaller and have a mild and delicate flavour and tasty addition to a salad mix. As the bok choy matures, the leaves get slightly bitter and are better suited for sautéing or steaming. The white stalk is full of water and has a crunchy, yet juicy texture, great both raw or cooked.

Bok choy pairs well with miso, sesame oil or tamari so it’s often used in Asian stir-fries, noodle soups, and Chinese chow main. Get creative with boy choy when it’s in season. Cut it in half, drizzle with sesame oil and tamari and roast it. Or braise it by simmering in water, soy sauce, and brown sugar, covered, until crisp-tender. Bok choy can also be used in place of napa cabbage to make kimchi, a traditional Korean dish of spicy fermented vegetables.  

Broccoli has a long list of advantages, from its rich nutrient content and health benefits to its versatility in the kitchen. This cruciferous vegetable easily claims superfood status, as a source of essential nutrients vitamins A, C, and K, minerals including calcium, potassium and iron, as well as antioxidants and a high fibre content. Broccoli can be eaten raw in salads, added to stir fries and pasta dishes, blended into soup, and even roasted into pure deliciousness. And don’t toss those broccoli stems! Use them to make broccoli ‘rice’, broccoli slaw, broccoli noodles, broccoli pesto, or simply use as you would the florets!

The green cabbage has a light peppery flavour and satisfying crunch when raw, and turns slightly sweet when cooked. For thousands of years it has been used to make sauerkraut, a fermented food teeming with probiotics and bioavailable nutrients. Green cabbage is an essential ingredient in coleslaw, but can also be braised, baked, sauteed and added to soups.  For something different, slice it into thick wedges and roast or grill it until the edges are crispy brown. Not only is green cabbage delicious and good for you, it is a very cost effective way to make healthy meals for your family!

Red cabbage is delightfully crunchy and beautifully colourful. It gets its deep purple-red colour from the high amount of flavonoid called anthocyanins, a type of antioxidant. This adds a boost of goodness to your diet, as well as a pop of colour to your dishes. Red cabbage has a mild peppery and earthy flavour, with a touch of underlying sweetness. It’s an essential ingredient in coleslaw, but can also be braised, baked, sautéed and pickled. It has become  very popular for making sweet, colourful sauerkraut.

Carrots are tasty, versatile and easy to use cooked or raw. A raw carrot is crunchy, slightly sweet and a popular snack with dip or on-the-go. When carrots are cooked, the sweetness deepens. Boiling or steaming carrots creates a more subtle sweetness, while roasting or grilling adds a sweet caramelized flavour (we love this Roasted Carrot Tart recipe).  Carrots are not only delicious, they are full of nutrients, dietary fibre and antioxidants. Carrots can be carefully cut to offer a texture best suited for each use. For example, grate them for in baking, cut them into sticks for dipping, juliennes for stir fries, rounds for soups and stews, or even spiralise to use as a veggie noodle.

Cauliflower is a very versatile vegetable and has endless potential. When eaten raw it is crunchy and has a mild, fresh flavour. When cooked it softens and takes on the flavour of the seasonings used.Cauliflower has become popular as a lower carb alternative, in place of potatoes, to make a pizza base, added to mac ‘n cheese, made into ‘rice’ or as a substitute for chips in nachos. It can also be blended into soups for a creamy dairy free option, added to smoothies, or even used to make ice cream! Vegetarians (and even meat eaters!) love how cauliflower can be transformed into faux chicken wings, cut thick and baked into ‘steaks’ or as a taco filling.  

Chard is a green leafy vegetable with an earthy and mildly bitter taste when eaten raw. However, after cooking, their flavour is more mild and sweet and their texture more tender. To use, separate the leaves and stalks (but don’t throw these out!). Simply sauté the stalks first with garlic and spices, then add the leaves. The leaves and stalks can also be blanched and added to frittata, pie fillings, galette or curry.  Raw chopped chard can be added to stir fries, stews or soups. 

The Chinese cabbage, also known as Napa cabbage, has a soft texture and mild, slightly sweet flavour. This, along with its oblong shape and frilly edges, make it very different to the common green cabbage.  The delightful flavour of Chinese cabbage is perfect for in raw salads and absolutely delightful in coleslaw.  It’s also tasty cooked in stir fries, noodle or miso soups, used for stuffing dumplings or to ferment into kimchi. It’s used in cuisines around the world and easy to add to your menu. Simply shred it and add to salads, tacos, wraps, or sandwiches. It can also be used it in any recipe that calls for green cabbage. 

New Zealand has a love affair with feijoas. Maybe it’s the sweet and flowery scent or the abundance of these little green fruits in autumn. They have a unique flavour, one that is its very own. It can be described as a mix of guava, pineapple and pear, but everyone seems to have their own take on that. The tangy feijoa is most commonly eaten by slicing it in half and scooping it out with a spoon. With such abundance in autumn, they find their way into everything from crumble, cake, slice, tart, loaf, muffins, jam, conserve to salsa and dressings.  

Fennel bulb actually grows above ground at the base of its long stalks, with a light fronds at the top. Most recipes call for the bulb, but the stalks and fronds (think garnish and salads) are also edible. Fennel has a mild liquorice flavour and can be eaten raw for a crisp fresh texture, and when cooked becomes soft and sweet. The bulb can be sliced, diced, cut into wedges or peeled into leaves. Add raw fennel to salads, soups or stews. When sautéed or roasted, fennel caramelizes, becoming sweet and tender. It is full of flavour and has a melt in your mouth texture. Once cooked, add it to pasta dishes, on pizzas, in vegetable sandwiches or frittata. Grilled fennel is also tasty. However it can dry out and get tough if grilled too long. To get around this, blanch the fennel for 5-10 minutes before grilling. 

Kale has become somewhat of a superstar due to its high concentration of nutrients, antioxidants, vitamins and phytonutrients. It has an earthy, peppery and slightly bitter taste but there are a variety of ways to use it to complement its flavour and texture. Kale is a hardy plant and larger leaves can be fibrous, so strip the leaves from the stem first. To soften the leaves, cut the kale into bite sized pieces, sprinkle with olive oil and gently massage with your hands. Then sauté with a bit of lemon and salt. Eat as a side dish or mix into pasta dishes or add to frittata, lasagne, quesadillas or to top pizza. Green curly kale has frilly edges and a long stem. It’s texture makes it the best choice for making kale chips, a surprisingly moreish snack. It can also be added to salads, smoothies, soups, stir fries or even made into kale pesto. 

The classic green kiwifruit has a fuzzy skin and a tangy, sweet flavour, and has long been a healthy, tasty snack. It contains a natural enzyme unique to kiwifruit - actinidin, making it a great meat tenderizer, perfect for adding to marinades. Add green kiwifruit to smoothies, parfait or as a granola topper for a boost of  vitamin C. 

Kūmara has a long history of cultivation in New Zealand. It began with small bush kumara grown by the local Mauri. Modern kumara grow on a creeping vine and evolved from a larger American variety imported in the 1850’s. The orange kumara, sometimes sold as Beauregard, has orange skin and flesh, a firm texture, and a rich sweet taste. The skin is full of nutrients and fibre, so there is an advantage to leaving it on. Simply scrub the kumara and trim off any bruised or woody parts. For a more delicate flavour, it can be peeled. 

Kumara are very versatile. They are most popular roasted, but can also be mashed, barbecued, grilled, made into chips, used in soups, stir fries, pies, quiches, braises or stews.  It can also be used as an alternative to potatoes in just about any recipe, but be aware they cook a little quicker.

Leeks are a versatile vegetable and have a slightly sweet and mild onion flavour. They can be used in a variety of ways and add a depth of flavour to dishes such as soups, stews, pasta dishes and lasagne. Generally they are used like onions, to build flavour at the start of a recipe. Leeks can also be grilled and roasted as a side dish on their own or with a mix of roasted veggies.  Sauté leeks to soften and enhance their flavour and then add to pasta dishes, frittata or on  pizza. 

Parsnips are a cream-coloured, tapered root vegetable. They look and taste similar to carrot, but with a bit more starch and a nutty, earthy undertone. Most of the flavour in parsnips are right below the skin, so it’s best to scrub them rather than peel them. Parsnips can be mashed, roasted, sautéed, boiled, grilled, or even used in baking. They add a rich, earthy flavour to dishes such as soup, stew, vegetarian Shephard’s pie or Mexican chili. Cut them into chunks for a pleasant texture or puree them for a creamy, thick texture. Use shredded parsnips in cake, as you would carrots, they pair well with cloves, cinnamon and nutmeg. 

The Bosc pear is firm, juicy and flavourful, making it our most popular pear. Its flavour is bold,  with an almost honey-sweetness, and a crisp and crunchy flesh. As with other pears, the Bosc  doesn’t need to be soft to be full of flavour and is actually best eaten before it softens. A good test to check ripeness, is to press your thumb into its long neck, which will slightly give. Its firm texture allows it to hold its shape, making it well-suited for poaching, baking, sautéing or roasting. Bosc pears are delicious on their own and exquisite paired with cheese or nuts. It’s flavour only deepens when cooked with nutmeg, cardamon or cinnamon. 

Agria potatoes are a well-loved, great all-round potato. They have a yellow flesh that is firm, yet smooth, with a mild and earthy flavour.  Agria potatoes are considered a floury potato, which means they are low in water content and high in starch, giving them a dry, delicate texture. This makes them best suited for baking, mashing, frying, and roasting. They are particularly great for making into chips and wedges. If your family eats a lot of potatoes, choosing organic potatoes is a great way to avoid a variety of pesticides.

The Waiporoporo potato is a traditional Māori variety that is great tasting and full of flavour. It has light purple mottled skin and smooth and creamy, white flesh. It is a medium sized, firm potato with a delicious, rich and buttery flavour.  It is well suited for boiling, salads, chips and roasting.  

Spinach is not only a versatile ingredient, it's also a very nutrient-rich one. Raw spinach has a mild, slightly sweet taste that can be refreshing in salad, pesto, smoothies and dips. Its flavor becomes more robust and bitter when cooked, so it's best used in recipes with strong flavours such as lasagne, bolognese, frittata or mexican dishes such as enchiladas or chilli. Spinach is second on the Dirty Dozen list, so chooose organically grown whenever possible.

New Zealand Red Yams are actually Oca, a tuber that originates from the high altitudes of the South American Andes. They arrived here on whaling ships in the mid 1800s and were happily adopted by the locals.

These tasty little tubers are pink-red in colour with a slightly shiny and ribbed surface, that does not need to be peeled. They are small, about the size of a thumb. Red yams can be eaten raw but can be a bit tangy. Their natural sweetness comes out when cooked and are most commonly roasted. They are very versatile and can also be steamed, boiled, mashed, or sliced and added to stir fries or coconut-based curries. They have a mild, earthy flavour that takes on flavour of the seasonings used. Try roasting them with sea salt and lime or Italian herbs and olive oil or even a coating of honey. 

This root vegetable has a slightly sweet and definitely earthy flavour. Beetroot are very versatile and packed with essential nutrients.  They can be eaten raw, grated into salads, spiralised into veggie noodles, or blended into dip. Roasted beetroot are popular as a side dish or added to salads. Beetroot also pairs well with chocolate, making a decadently rich chocolate cake. Beetroot leaves can also be used as you would other dark leafy greens and are particularly delicious when sautéed. 

Bok choy is a variety of Chinese cabbage that is tender and sweet, with a mild cabbage-like flavour. If harvested early, the young green leaves are smaller and have a mild and delicate flavour and tasty addition to a salad mix. As the bok choy matures, the leaves get slightly bitter and are better suited for sautéing or steaming. The white stalk is full of water and has a crunchy, yet juicy texture, great both raw or cooked.

Bok choy pairs well with miso, sesame oil or tamari so it’s often used in Asian stir-fries, noodle soups, and Chinese chow main. Get creative with boy choy when it’s in season. Cut it in half, drizzle with sesame oil and tamari and roast it. Or braise it by simmering in water, soy sauce, and brown sugar, covered, until crisp-tender. Bok choy can also be used in place of napa cabbage to make kimchi, a traditional Korean dish of spicy fermented vegetables.  

Broccoli has a long list of advantages, from its rich nutrient content and health benefits to its versatility in the kitchen. This cruciferous vegetable easily claims superfood status, as a source of essential nutrients vitamins A, C, and K, minerals including calcium, potassium and iron, as well as antioxidants and a high fibre content. Broccoli can be eaten raw in salads, added to stir fries and pasta dishes, blended into soup, and even roasted into pure deliciousness. And don’t toss those broccoli stems! Use them to make broccoli ‘rice’, broccoli slaw, broccoli noodles, broccoli pesto, or simply use as you would the florets!

The green cabbage has a light peppery flavour and satisfying crunch when raw, and turns slightly sweet when cooked. For thousands of years it has been used to make sauerkraut, a fermented food teeming with probiotics and bioavailable nutrients. Green cabbage is an essential ingredient in coleslaw, but can also be braised, baked, sauteed and added to soups.  For something different, slice it into thick wedges and roast or grill it until the edges are crispy brown. Not only is green cabbage delicious and good for you, it is a very cost effective way to make healthy meals for your family!

Red cabbage is delightfully crunchy and beautifully colourful. It gets its deep purple-red colour from the high amount of flavonoid called anthocyanins, a type of antioxidant. This adds a boost of goodness to your diet, as well as a pop of colour to your dishes. Red cabbage has a mild peppery and earthy flavour, with a touch of underlying sweetness. It’s an essential ingredient in coleslaw, but can also be braised, baked, sautéed and pickled. It has become  very popular for making sweet, colourful sauerkraut.

Carrots are tasty, versatile and easy to use cooked or raw. A raw carrot is crunchy, slightly sweet and a popular snack with dip or on-the-go. When carrots are cooked, the sweetness deepens. Boiling or steaming carrots creates a more subtle sweetness, while roasting or grilling adds a sweet caramelized flavour (we love this Roasted Carrot Tart recipe).  Carrots are not only delicious, they are full of nutrients, dietary fibre and antioxidants. Carrots can be carefully cut to offer a texture best suited for each use. For example, grate them for in baking, cut them into sticks for dipping, juliennes for stir fries, rounds for soups and stews, or even spiralise to use as a veggie noodle.

Cauliflower is a very versatile vegetable and has endless potential. When eaten raw it is crunchy and has a mild, fresh flavour. When cooked it softens and takes on the flavour of the seasonings used.Cauliflower has become popular as a lower carb alternative, in place of potatoes, to make a pizza base, added to mac ‘n cheese, made into ‘rice’ or as a substitute for chips in nachos. It can also be blended into soups for a creamy dairy free option, added to smoothies, or even used to make ice cream! Vegetarians (and even meat eaters!) love how cauliflower can be transformed into faux chicken wings, cut thick and baked into ‘steaks’ or as a taco filling.  

Chard is a green leafy vegetable with an earthy and mildly bitter taste when eaten raw. However, after cooking, their flavour is more mild and sweet and their texture more tender. To use, separate the leaves and stalks (but don’t throw these out!). Simply sauté the stalks first with garlic and spices, then add the leaves. The leaves and stalks can also be blanched and added to frittata, pie fillings, galette or curry.  Raw chopped chard can be added to stir fries, stews or soups. 

The Chinese cabbage, also known as Napa cabbage, has a soft texture and mild, slightly sweet flavour. This, along with its oblong shape and frilly edges, make it very different to the common green cabbage.  The delightful flavour of Chinese cabbage is perfect for in raw salads and absolutely delightful in coleslaw.  It’s also tasty cooked in stir fries, noodle or miso soups, used for stuffing dumplings or to ferment into kimchi. It’s used in cuisines around the world and easy to add to your menu. Simply shred it and add to salads, tacos, wraps, or sandwiches. It can also be used it in any recipe that calls for green cabbage. 

Fennel bulb actually grows above ground at the base of its long stalks, with a light fronds at the top. Most recipes call for the bulb, but the stalks and fronds (think garnish and salads) are also edible. Fennel has a mild liquorice flavour and can be eaten raw for a crisp fresh texture, and when cooked becomes soft and sweet. The bulb can be sliced, diced, cut into wedges or peeled into leaves. Add raw fennel to salads, soups or stews. When sautéed or roasted, fennel caramelizes, becoming sweet and tender. It is full of flavour and has a melt in your mouth texture. Once cooked, add it to pasta dishes, on pizzas, in vegetable sandwiches or frittata. Grilled fennel is also tasty. However it can dry out and get tough if grilled too long. To get around this, blanch the fennel for 5-10 minutes before grilling. 

Kale has become somewhat of a superstar due to its high concentration of nutrients, antioxidants, vitamins and phytonutrients. It has an earthy, peppery and slightly bitter taste but there are a variety of ways to use it to complement its flavour and texture. Kale is a hardy plant and larger leaves can be fibrous, so strip the leaves from the stem first. To soften the leaves, cut the kale into bite sized pieces, sprinkle with olive oil and gently massage with your hands. Then sauté with a bit of lemon and salt. Eat as a side dish or mix into pasta dishes or add to frittata, lasagne, quesadillas or to top pizza. Green curly kale has frilly edges and a long stem. It’s texture makes it the best choice for making kale chips, a surprisingly moreish snack. It can also be added to salads, smoothies, soups, stir fries or even made into kale pesto. 

The classic green kiwifruit has a fuzzy skin and a tangy, sweet flavour, and has long been a healthy, tasty snack. It contains a natural enzyme unique to kiwifruit - actinidin, making it a great meat tenderizer, perfect for adding to marinades. Add green kiwifruit to smoothies, parfait or as a granola topper for a boost of  vitamin C. 

The yellow kiwifruit is a newer variety of kiwi, with smooth skin and a sweeter, almost tropical flavour. Simply cut it in half and scoop out the inside for a sweet snack. The skin is also edible (make sure its organic!), so you can eat it whole or slice it for beautiful presentation. You will know it’s ripe, when it is slightly soft to touch. Did you know kiwifruit is packed with vitamin C, antioxidants and dietary fibre?!

Kūmara has a long history of cultivation in New Zealand. It began with small bush kumara grown by the local Mauri. Modern kumara grow on a creeping vine and evolved from a larger American variety imported in the 1850’s. The orange kumara, sometimes sold as Beauregard, has orange skin and flesh, a firm texture, and a rich sweet taste. The skin is full of nutrients and fibre, so there is an advantage to leaving it on. Simply scrub the kumara and trim off any bruised or woody parts. For a more delicate flavour, it can be peeled. 

Kumara are very versatile. They are most popular roasted, but can also be mashed, barbecued, grilled, made into chips, used in soups, stir fries, pies, quiches, braises or stews.  It can also be used as an alternative to potatoes in just about any recipe, but be aware they cook a little quicker.

Leeks are a versatile vegetable and have a slightly sweet and mild onion flavour. They can be used in a variety of ways and add a depth of flavour to dishes such as soups, stews, pasta dishes and lasagne. Generally they are used like onions, to build flavour at the start of a recipe. Leeks can also be grilled and roasted as a side dish on their own or with a mix of roasted veggies.  Sauté leeks to soften and enhance their flavour and then add to pasta dishes, frittata or on  pizza. 

Parsnips are a cream-coloured, tapered root vegetable. They look and taste similar to carrot, but with a bit more starch and a nutty, earthy undertone. Most of the flavour in parsnips are right below the skin, so it’s best to scrub them rather than peel them. Parsnips can be mashed, roasted, sautéed, boiled, grilled, or even used in baking. They add a rich, earthy flavour to dishes such as soup, stew, vegetarian Shephard’s pie or Mexican chili. Cut them into chunks for a pleasant texture or puree them for a creamy, thick texture. Use shredded parsnips in cake, as you would carrots, they pair well with cloves, cinnamon and nutmeg. 

Agria potatoes are a well-loved, great all-round potato. They have a yellow flesh that is firm, yet smooth, with a mild and earthy flavour.  Agria potatoes are considered a floury potato, which means they are low in water content and high in starch, giving them a dry, delicate texture. This makes them best suited for baking, mashing, frying, and roasting. They are particularly great for making into chips and wedges. If your family eats a lot of potatoes, choosing organic potatoes is a great way to avoid a variety of pesticides.

The Waiporoporo potato is a traditional Māori variety that is great tasting and full of flavour. It has light purple mottled skin and smooth and creamy, white flesh. It is a medium sized, firm potato with a delicious, rich and buttery flavour.  It is well suited for boiling, salads, chips and roasting.  

Spinach is not only a versatile ingredient, it's also a very nutrient-rich one. Raw spinach has a mild, slightly sweet taste that can be refreshing in salad, pesto, smoothies and dips. Its flavor becomes more robust and bitter when cooked, so it's best used in recipes with strong flavours such as lasagne, bolognese, frittata or mexican dishes such as enchiladas or chilli. Spinach is second on the Dirty Dozen list, so chooose organically grown whenever possible.

New Zealand Red Yams are actually Oca, a tuber that originates from the high altitudes of the South American Andes. They arrived here on whaling ships in the mid 1800s and were happily adopted by the locals.

These tasty little tubers are pink-red in colour with a slightly shiny and ribbed surface, that does not need to be peeled. They are small, about the size of a thumb. Red yams can be eaten raw but can be a bit tangy. Their natural sweetness comes out when cooked and are most commonly roasted. They are very versatile and can also be steamed, boiled, mashed, or sliced and added to stir fries or coconut-based curries. They have a mild, earthy flavour that takes on flavour of the seasonings used. Try roasting them with sea salt and lime or Italian herbs and olive oil or even a coating of honey.