The Best Summertime Fresh Vegetables In Australia

Our Top Picks, Tips & Tricks! 

The hot summer days are the best time of year to enjoy seasonal produce, such as fresh fruit and vegetables from Hillview Farms. Wondering what produce you should buy to take advantage of the warm summer weather? 

In this article, we’ll go over a few top vegetables that are at their peak during the summer, and discuss their nutritional profile, benefits, and some tips for picking, preparing and using these vegetables as a part of your healthy diet. Read on, and get all the details you need. 

Snow Peas

Snow Peas are delicious, crispy, and have an earthy taste and texture that is delightful whether you serve them on their own with some salt and butter, fry them up with some rice or stir-fry, or prepare them in any other way. 

Nutritional value & benefits

Snow peas are a very healthy food. In a 100g serving, they contain:

  • 175 kJ of energy
  • 0 grams of fat
  • 7.5 grams of carbohydrates
  • 2.6 grams of fibre
  • 2.8 grams of protein

These cute little green peas are nutritional powerhouses! Not only that, but they are vitamin-rich, containing 22% of your DV of vitamin A, 100% of your DV of vitamin C, and 31% of your DV of vitamin K as well as manganese, magnesium, phosphorus, potassium and folate. 

Quick tips

Here’s how to get the most out of your snow peas from Hillview Farms.

  • Snow peas can be eaten whole and raw. Just remove the string from around the pod and eat them raw, or dip them in hummus or your favourite vegetable dip!
  • You can pan-fry snow peas for a few minutes to add to other dishes. Cook them only for a minute or two, or they will become limp and lose their trademark “snap!” 
  • You should always rinse and drain snow peas before using them to remove dirt and other contaminants

Cos Lettuce

Cos lettuce is flavourful and has a delicious crunch and snap – and we think this type of lettuce is at its peak during the hot summer months! Learn more below.

Nutritional value & benefits

An 85g serving of cos lettuce has:

  • 62 kJ of energy
  • 0.3 grams of fat
  • 2.8 grams of carbohydrates
  • 1.8 grams of dietary fibre
  • 1 gram of protein

Cos lettuce is also extremely high in vitamin A, providing you with 148% your daily required vitamin A in just one serving. It also has some vitamin C, iron, vitamin B-6 and magnesium.

Quick tips

Get the most out of your cos lettuce this summer with these helpful tips! 

  • You can use whole leaves of cos lettuce instead of tortillas or flatbread for delicious sandwich wraps
  • Cos lettuce keeps best in an airtight plastic storage container with a layer of paper towels to soak up excess moisture
  • Cos lettuce doesn’t freeze well. Use it fresh for the best results!

Asparagus

The fibrous texture and unique flavour of fresh asparagus make it the ultimate summer side-dish, whether boiled, steamed, fried or grilled! 

Nutritional value & benefits

A 100g serving of asparagus contains:

  • 100 kJ of energy
  • 0.1 grams of fat
  • 3.9 grams of carbohydrates
  • 2.1 grams of dietary fibre
  • 2.2 grams of protein

Asparagus is very rich in iron, magnesium and vitamins C and A, and it also has some calcium and potassium. It’s a healthy, delicious vegetable that can be prepared in a multitude of ways.

Quick tips

Make sure you get the best out of your asparagus this summer with these tips! 

  • Thin asparagus spears are better for steaming and stir-frying. Use thicker spears for grilling and roasting!
  • Make sure to clean the tips and trim the bottoms before using your asparagus.
  • You can use a vegetable peeler to peel away the thick fibre of the asparagus and eat it raw.

Beetroot

Whether you enjoy it plain, on a burger, or as part of another dish, beetroot is a sugary, delicious treat that peaks in the summer!

Nutritional value & benefits

A single 100g serving of beetroot has:

  • 180kj of energy
  • 0.2 grams of fat
  • 10 grams of carbohydrates
  • 2.8 grams of dietary fibre
  • 1.6 grams of protein

Beetroot is very high in potassium and has some other essential nutrients like vitamin B-6, magnesium, iron, calcium and vitamin C.

Quick tips

Make the most out of your delicious beets with these handy tips from Hillview Farms! 

  • Be gentle when rinsing them to avoid damaging the skin. The skin helps during the cooking process.
  • Remove the skin after cooking by rubbing the beets under a stream of cold water
  • Try to choose beets of uniform size when cooking, to ensure they are all cooking evenly. 

Tomatoes

Nothing says an Aussie summer quite like a fresh, juicy, dripping-red tomato – so get all the details about using your tomatoes from Hillview Farms here! 

Nutritional value & benefits

A 100g serving of tomato contains:

  • 75 kJ of energy
  • 0.2 grams of fat
  • 3.9 grams of carbohydrates
  • 1.2 grams of dietary fibre
  • 0.9 grams of protein

Tomatoes are also an excellent source of vitamin C, potassium, vitamin K1 and folate (vitamin B9). They’re mostly water, so they are also very low in calories.

Quick tips

Here are some helpful tips for using your tomatoes from Hillview Farms this summer!

  • Ripe tomatoes should be put in the fridge ASAP, where they’ll keep for 5-7 days. They’ll go bad a lot more quickly at room temperature.
  • Slice tomatoes and add some balsamic vinaigrette, olive oil, basil and feta cheese for a delicious, easy-to-make salad
  • Canning tomatoes is easy, and a great way to preserve the flavour of summer tomatoes. Learn more here!

Shop Summer Veg At Hillview Farms Now! 

At Hillview Farms, we have a huge selection of summer vegetables including asparagus, tomatoes, beetroot, cos lettuce and snow peas. Check out our fresh vegetable produce here, and start shopping right away.