November seasonal produce offers a fresh, flavorful way to boost your health with fruits and veggies at their peak. As we dive into the month, there is a vibrant range of fruits and vegetables currently in season which are worth talking about. Eating with the seasons is way to access fresh, nutrient-packed produce. Of which supports local farmers, reduces our environmental foodprint and enhances the flavours on our plate.
Generally, food in season is much cheaper too. So being aware of the fresh produce will give you more bang for your buck! From antioxidant-rich berries to vitamin-loaded cucumbers, let’s explore November seasonal produce foods, their health benefits, and a few ways to incorporate them into your meals.
Asparagus
As we enter the latter part of spring, asparagus is most tender and flavourful. This makes it perfect for salads, grilling or roasting. Some fresh asparagus placed into boiling water on the hob for 2-3 minutes, gives you the perfect snack that you could dip into hummus which still has a lovely crunch.
In addition to its great taste, asparagus is rich in:
- fiber,
- folate,
- and vitamins A, C, and K.
It also has antioxidants and anti-inflammatory properties, making it a nutritious side for spring and summer dishes.
Blueberries
There is no denying that blueberries are in season as we near the end of spring. Bursting with flavour, they are currently juicy and big on the shop shelves waiting to be taken home. They are loaded with antioxidants, particularly anthocyanin. These help combat oxidative stress in the body. This can reduce inflammation and protect cells from damage, lowering the risk of chronic diseases.
They are a nutrient powerhouse and are definitely worth adding to your morning oats, eating as part of a snack or on top of yoghurt for a nutrient rich dessert.
Avocados
During the latter part of spring and summer is a particularly good time to pick up a creamy, ripe avocado. Nothing worse than having to wait for your avocado to ripen right!?
Typically, during this season, the Hass avocado is plentiful. Mostly known to be rich in monounsaturated fats. Of which play a vital role in heart health, acting to lower bad LDL cholesterol and increasing good HDL cholesterol. This reduces the risk of heart disease and stroke. Fiber, and essential nutrients like potassium, vitamin E, and folate are also found in healthy fats.
Avocados make a great addition to salads, toast, and smoothies or can be enjoyed simply on their own. Personally, I like to mash up half an avocado, sprinkle some lemon juice, chilli flakes, garlic, salt and pepper and enjoy my own homemade guacamole in dishes.
Mangoes
October/ November is peak mango time in Queensland meaning they will be at their freshest for us. The best way to buy a mango is to simply use your nose. A ripe fresh mango should have a tropical aroma that varies in intensity from very subtle to strong depending on the variety. A ripe mango will be firm and give slightly to the touch so avoid mangoes that are hard, very soft or bruised. Also avoid mangoes that are wrinkled or shrivelled as they will be overripe with an unpleasant fermented flavour.
A single cup of mango provides your body with over 60% of your daily vitamin C. This helps contribute to immune health, skin elasticity and collagen production. The antioxidants beta-carotene and Mangifera are plentiful in mangoes which contribute to reducing inflammation and protecting against chronic diseases. Not to mention contribute to bronzed skin!
The perfect reason to add them to your morning porridge, into your lunch time smoothie or simply just enjoy the flavours on their own as a snack.
Lebanese Cucumbers
We are entering peak season for Lebanese cucumbers as come into November. What better time for that to come! Cucumbers are a hydrating vegetable made up of over 90% water, making it a great choice to get some extra hydration in on the hot summer days. They are extremely low in calories and contain vitamins and fibre, making them a perfect snack especially if you are wanting too loose some weight as we enter the beach days. They can be added to salads for a refreshing crunch, added to your water for more micronutrients or again just dipped into hummus for a mid-day pick me up!
In summary
November seasonal produce brings a variety of nutritious fruits and veggies perfect for enhancing meals and supporting health. As we’ve explored, these five vibrant, in-season foods are not only packed with flavour but also loaded with nutrients to keep you energized and refreshed.
By incorporating these fresh choices into your meals, you’ll support your body, stay aligned with the season, and enjoy the rich variety nature has to offer. So next time you’re shopping, reach for these nutrient-dense picks and let them inspire your next meal! Your energy, taste buds, and overall wellness will thank you. Happy eating!
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