Sunshine Coast’s best local produce.
As the hot summer days fade and the cooler breezes of autumn roll in, the Sunshine Coast is bursting with fresh, seasonal produce. Eating with the seasons means enjoying food that’s at its peak in flavour, nutrition, and affordability. So, what’s in season during March, April, and May on the Sunshine Coast? Let’s dive into the best local fruits and vegetables to add to your meals this autumn.
Fruits in Season
Autumn brings a beautiful balance of late-summer tropical fruits and the start of heartier, cool-weather picks. Here are some of the stars of the season:
Avocados – Creamy and rich, perfect for salads, toast, and dips.
Bananas – Available year-round but especially abundant in autumn.
Figs – A seasonal treat! Delicious fresh or dried, and perfect with cheese.
Grapes – Juicy and sweet, perfect for snacking or adding to salads.
Guavas – High in vitamin C, great for juicing or eating fresh.
Lemons & Limes – Zesty and full of flavour, ideal for cooking and drinks.
Mandarins – Sweet, easy to peel, and a great lunchbox snack.
Pawpaw (Papaya) – A tropical favourite, fantastic in smoothies and fruit salads.
Pineapples – Extra juicy in autumn, bringing a tropical twist to any dish.
Pomegranates – A powerhouse fruit, perfect for salads, desserts, and fresh juices.
Vegetables in Season
Autumn is the perfect time for hearty, nutrient-rich veggies that nourish and sustain you as the weather cools down. Here’s what to look out for:
Beans (Green, Snake, Butter Beans) – Crunchy and versatile, perfect for stir-fries.
Beetroot – Earthy and sweet, great for roasting or in salads.
Broccoli & Cauliflower – Packed with vitamins, perfect for soups, roasting, or steaming.
Brussels Sprouts – Love them or hate them, they’re packed with fibre and flavour.
Capsicum – Bright and crunchy, fantastic for salads, stir-fries, or roasting.
Carrots – A year-round favourite, but extra sweet in autumn.
Celery – Crisp and refreshing, ideal for snacks, juices, and soups.
Eggplant – Creamy and delicious, perfect for roasting, grilling, or making dips.
Leeks – The start of soup season. Great in pies, soups, and stews.
Mushrooms – Wild and cultivated varieties thrive in the cooler months.
Onions & Spring Onions – A staple in every kitchen, ideal for adding flavour to any dish.
Pumpkin – The ultimate autumn vegetable, perfect for roasting, soups, and curries.
Sweet Potatoes – A nutrient-dense, delicious alternative to regular potatoes.
Zucchini – Light and versatile, great for grilling, baking, or adding to pasta dishes.
Why Eat Seasonal & Local?
Eating locally grown, seasonal produce has so many benefits:
Better taste & nutrition – Fresher food means more vitamins and minerals.
Support local farmers – Buying local keeps our farming community strong.
Lower cost – In-season food is more abundant and usually cheaper.
Eco-friendly – Less transport and refrigeration mean a smaller carbon footprint.
Autumn Recipe Inspiration
Wondering how to make the most of these autumnal ingredients? Try these hearty, flavour-packed recipes that make the most of seasonal produce:
Creamy Roasted Pumpkin & Sweet Potato Soup – Slow-roasted pumpkin and sweet potato blended with coconut milk, garlic, and a hint of nutmeg for a velvety smooth soup that’s pure comfort in a bowl.
Caramelised Fig, Walnut & Rocket Salad – Fresh figs caramelised with a drizzle of honey, tossed with rocket, walnuts, and creamy goat cheese, finished with a balsamic glaze.
Eggplant & Capsicum Pasta Bake – Slow-roasted eggplant and capsicum layered with a rich tomato sauce, topped with parmesan and mozzarella, then baked until golden and bubbling.
Mandarin & Guava Chia Pudding – A refreshing and nutritious breakfast made with chia seeds soaked in coconut milk, layered with fresh mandarin slices and guava puree.
Mushroom & Leek Tart – Flaky pastry filled with sautéed mushrooms and leeks in a creamy egg custard, perfect for brunch or a light dinner.
Find Fresh Autumn Produce at Fruity LIFE in Nambour
Looking for the freshest, locally grown fruits and vegetables? Skip the supermarkets and head straight to Fruity LIFE in Nambour, where we stock only the best seasonal produce sourced from local farmers. Our hand-picked selection means you get the best flavour, nutrition, and quality—without the hefty price tag.
Why shop with us?
Guaranteed fresh, in-season produce – We source directly from growers, ensuring peak ripeness and taste.
Support local farmers – Every purchase helps sustain our hardworking local producers.
Affordable prices – Seasonal produce means better value for your grocery budget.
Friendly, knowledgeable team – We love food and are always happy to help with recipe ideas and storage tips.
Come visit us at Fruity LIFE in Nambour and experience the best of Sunshine Coast’s seasonal produce. Let’s eat fresh, local, and delicious this autumn.