As summer begins to wind down and autumn approaches, March is a transition month for Australian produce. Markets are still full of fresh, vibrant fruits, while heartier vegetables start to appear making it the perfect time to enjoy meals that are nourishing, satisfying and easy to build around seasonal ingredients.
Eating in season isn’t just about freshness and flavour. Seasonal produce is often more affordable, more nutrient-dense, and easier to incorporate into balanced meals that support energy, digestion and long-term consistency. March brings a versatile mix of fruits and vegetables that work across breakfasts, lunches, dinners and snacks without feeling repetitive.
This month, keep an eye out for bananas, kiwifruit, plums, pears, bok choy, cucumbers, pumpkin and sweetcorn — all at their best right now.
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Why eating seasonal produce matters
Seasonal eating supports both health and sustainability. Fruits and vegetables harvested at peak ripeness tend to contain higher levels of vitamins and antioxidants, while also tasting better and requiring less processing or transport.
From a practical perspective, seasonal produce also makes meal planning easier. When ingredients are fresher and more affordable, it’s simpler to build meals you actually enjoy which is key for maintaining healthy habits over time.
Bananas
Bananas are one of the most accessible and versatile fruits available in March. Naturally rich in potassium, fibre and carbohydrates, they provide quick energy while still supporting digestion and satiety.
Unlike many processed snack options, bananas offer natural sweetness paired with fibre, making them easy to include in balanced meals without overthinking portions.
How to enjoy bananas:
Bananas work well across the day — sliced over porridge, blended into smoothies, mashed into pancakes or enjoyed on their own as a grab-and-go snack.
Health note:
The combination of carbohydrates and fibre makes bananas a reliable pre- or post-workout option, supporting energy without sharp blood sugar spikes.
Kiwifruit
Kiwifruit is often underestimated, but it’s one of the most nutrient-dense fruits available. High in vitamin C, antioxidants and fibre, kiwifruit supports immune health and digestion while adding a refreshing tang to meals.
Its balance of sweetness and acidity makes it particularly versatile, pairing well with both fruit-based and savoury dishes.
How to enjoy kiwifruit:
Add sliced kiwifruit to fruit salads, yoghurt bowls or smoothies, or enjoy it on its own as a light snack.
Health note:
Eating kiwifruit with the skin on significantly increases fibre intake, which can support gut health and regular digestion.
Plums
Plums are naturally sweet, juicy and rich in antioxidants. They’re well known for supporting digestive health and are a great option when you want something sweet that still feels nourishing.
Because they contain both fibre and natural sugars, plums can help satisfy sweet cravings without relying on highly processed options.
How to enjoy plums:
Enjoy fresh plums as a snack, add them to salads for contrast, or bake them into lighter desserts.
Health note:
Plums contain compounds that may help reduce bloating and support regular digestion when eaten as part of a balanced diet.
Pears
Pears are a standout fruit in March thanks to their high fibre content and mild sweetness. They’re particularly filling, making them a useful option for people focusing on appetite control and steady energy levels.
Their soft texture also makes them easy to incorporate into both raw and cooked dishes.
How to enjoy pears:
Slice pears into salads, pair them with yoghurt, or gently poach them for a simple dessert.
Health note:
The fibre in pears helps slow digestion, which can contribute to longer-lasting fullness and more stable energy throughout the day.
Bok Choy
As leafy greens become more prominent heading into autumn, bok choy is an excellent addition to March meals. It’s rich in vitamins A, C and K, as well as antioxidants that support overall health.
Bok choy has a mild flavour and crisp texture, making it easy to include in a wide range of savoury dishes.
How to enjoy bok choy:
Stir-fry with garlic and ginger, add to soups, or lightly steam and serve as a side.
Health note:
Quick cooking methods like stir-frying or steaming help retain bok choy’s nutrients while improving flavour and texture.
Cucumbers
Cucumbers remain a staple in March thanks to their high water content and refreshing crunch. They’re low in calories but add volume and texture to meals, which can be helpful for feeling satisfied without adding heaviness.
They also pair well with both bold and subtle flavours, making them easy to include regularly.
How to enjoy cucumbers:
Add to salads, sandwiches and wraps, blend into smoothies, or use as a base for simple sides.
Health note:
Cucumbers contain antioxidants and contribute to hydration, supporting skin health and overall wellbeing.
Pumpkin
Pumpkin starts to shine as the seasons change. It’s a comforting, versatile vegetable that provides fibre, vitamins and slow-releasing carbohydrates — making it ideal for more filling meals.
Pumpkin’s natural sweetness allows it to work in both savoury and slightly sweet dishes without added sugars.
How to enjoy pumpkin:
Roast pumpkin for salads and sides, blend into soups, or add to curries and pasta dishes.
Health note:
Pumpkin is rich in beta-carotene, which supports eye health and immune function.
Sweetcorn
Sweetcorn adds both sweetness and texture to meals, along with fibre and carbohydrates that support sustained energy. It’s especially useful in meals where you want a balance of comfort and nutrition.
Because sweetcorn is naturally sweet, it can help make meals feel more satisfying without relying on heavy sauces.
How to enjoy sweetcorn:
Grill or roast corn, add it to salads, stir-fries or soups, or use it as a simple side.
Health note:
The fibre-carbohydrate combination in sweetcorn helps support steady energy levels, making it a useful addition to balanced meals.
Frequently Asked Questions
Why should I eat seasonal produce?
Seasonal produce is often fresher, more flavourful and more nutrient-dense, while also being more affordable and sustainable.
Is eating seasonally better for weight loss?
Eating seasonal foods can support weight loss by making meals more satisfying, varied and enjoyable, which helps with long-term consistency.
Can I still eat out-of-season produce?
Yes — seasonal eating isn’t about restriction. It’s about prioritising what’s at its best while still allowing flexibility.
How do I plan meals around seasonal foods?
Start by choosing one or two seasonal fruits and vegetables each week and building meals around them rather than trying to change everything at once.
Stay on track with equ
Eating with the seasons is one of the simplest ways to make healthy eating feel easier and more sustainable. With equ, you can access personalised meal plans and recipes that help you make the most of seasonal produce — without guesswork or restriction.
Whether you’re planning your week, tracking meals or looking for inspiration, equ supports balanced eating that fits real life.
Make the most of March’s seasonal produce and enjoy meals that are fresh, satisfying and aligned with your goals.