Seasonal produce for all your autumn soups, roasts and salads

"It's better from a nutrient perspective to eat locally and seasonally as much as possible," says Prue Mynard.

The accredited practising dietitian and cookbook author from Naarm/Melbourne's Mornington Peninsula says there's a lot of autumn produce to love at the moment.

"There are so many great vegetables and fruits that are coming into season."

Fabienne Reilly, general manager of Adelaide Central Market, says May produce is perfect for roasting, cooking into soups or making into autumnal salads.

She recommends checking for specials when shopping.

Seasonal options should be in high supply and are often discounted, she says.

"If you're shopping at a market or an independent greengrocer then you can really ask the staff what is new in season, where the items are sourced from and how to cook them."

So, what can you look for?

Vegetables:

• Pumpkin
• Carrots
• Parsnips
• Sweet potatoes
• Cauliflower
• Brussels sprouts
• Leeks
• Leafy greens, such as silverbeet and spinach
• Fennel

Fruit:

• Oranges
• Mandarins
• Lemons
• Apples
• Pears
• Kiwifruit
• Persimmons
• Dragon fruit
• Custard apples

Hearty vegetables reign supreme

Autumn favourites such as pumpkins, carrots and parsnips can be slow cooked, made into curries or Moroccan-style dishes, Ms Mynard says.

"I love those ingredients and they're just so versatile."

Root vegetables such as carrots and parsnips can be available all year, but Ms Reilly says they are sweeter in May.

"They get sweetened by the cool nights and are really great at the moment."

A lot of pumpkins are harvested in April and as a result, Ms Reilly expects there to be "really good value" varieties available into July.

Rohith Dsouza from Footscray Market Fruit and Veg in Naarm/Melbourne says gold or orange sweet potatoes are very affordable right now.

He says other varieties are likely to become more abundant as May continues.

Cruciferous favourites

"Cauliflower will be great," Ms Reilly says.

If you grew up on steamed cauliflower, Ms Mynard suggests trying roasted cauliflower with olive oil, cumin and paprika instead because its flavour "really shines through" when roasted.

"The caramelisation that happens when a cauliflower is roasted just completely transforms it."

Ms Reilly says she is "a big fan of autumn because of all the soup and roasts you can do with those beautiful veggies like pumpkin, potatoes and cauliflower".

Keeping with the cruciferous family, she also suggests looking out for brussels sprouts during May.

Ms Mynard says brussels sprouts are a "polarising vegetable" but are delicious when cooked well.

"I love making them with bacon, lemon, garlic and butter."

Leeks and fennel

"[Leeks] are probably at their best now and will continue [throughout] May," Ms Reilly says.

She says silverbeet (Swiss chard) and spinach also thrive in autumn conditions.

Fennel is also currently in season, and Ms Reilly believes "the secret" is to slice it thinly and eat it fresh.

For many of us, Ms Mynard says fennel is a "forgotten vegetable".

However, it makes a fresh and crunchy addition to a salad and can also caramelise beautifully when roasted, she adds.

Ms Mynard also suggests using fennel fronds as a garnish or in a salad.

If a recipe calls for fresh dill you can often get away with using fennel fronds instead, she says.

Oranges, mandarins and lemons

Ms Mynard says the fruits on the citrus trees in her garden are just beginning to turn in colour.

Citrus fruits are a good source of vitamin C and fibre, and the juice and zest can add flavour to baking, dressings and other dishes, she says.

"Lemon blueberry overnight oats are a favourite in our family."

Ms Reilly says oranges, mandarins and lemons will be excellent in May, and Mr Dzousa says we will see more citrus fruits and varieties as winter begins.

Kiwifruit, custard apples and dragon fruit

While you may associate them with warmer weather, Mr Dsouza says kiwifruit and dragon fruit are available in autumn.

Exotic fruits are prioritised at Footscray Market because of the Vietnamese diaspora that shops there, he says.

Mr Dsouza recommends trying out fresh produce that you might not be familiar with, such as custard apples, when they are in season and cheap.

Ms Mynard says she often recommends kiwifruit to her clients.

"They're a great source of vitamin C that they're also a really good source of fibre," she explains.

Apples and pears

The "star" of autumn and winter fruit is the apple, according to Ms Reilly.

"My mother-in-law makes an amazing apple crumble … it's a really affordable way to impress with dessert."

Pears are also delicious and versatile at this time of year, Ms Reilly says, naming Packham and Beurre Bosc varieties.

Ms Mynard also suggests new season apples and pears for their adaptability.

They can be turned into crumbles, stewed and served with breakfast or just eaten as they are, she says.