As temperatures drop and the seasons change, New Zealanders can warm up their kitchens with the best of autumn’s fresh fruit and vegetables.

Roasted fennel, caramelised pumpkin and colourful cabbage are among the standout ingredients of the season.

The 5+ A Day Charitable Trust has named its top 10 autumn picks, which also include butternut squash, leeks, celery, chilli, feijoas, mandarins and persimmons. These ingredients are at their peak, offering great taste, versatility and nutrition at affordable prices.

The charitable trust has teamed up with Vegetables New Zealand to encourage Kiwis to add more vegetables to their meals. The campaign includes bus and billboard advertisements, social media promotions and new recipes to help consumers reach their five-plus servings of vegetables each day.

“Growing conditions have been ideal lately and New Zealand crops are among the best in the world,” Carmel Ireland, 5+ A Day Charitable Trust project manager, said. “Many autumn fruit and vegetables are not everyday items. Some people may never have even tried fennel, butternut squash or persimmons before. Now is the perfect time to try something new.”

Butternut squash and pumpkin, closely related, can be used interchangeably in recipes. The deeper the orange colour of their flesh, the more carotenoids they contain. These compounds boost immunity and help protect against disease. A mature pumpkin will have a shiny or slightly slippery surface, while an immature one will feel sticky.

Leeks provide one-quarter of an adult’s daily folate needs and are a good source of dietary fibre, thiamine and vitamin B6. As a member of the onion family, leeks add a mild onion flavour to soups, flans, pies, braises and stews.

Fennel’s aniseed flavour is growing in popularity. Finely sliced or grated raw, it can add crunch to salads, or it can be cooked into stir-fries or soups. Roasted fennel with parmesan or fennel, sprout and orange salad are standout dishes.

Cabbage, whether cooked or raw, brings a nutritional boost. Red cabbage contains high levels of vitamin C, meeting half of the daily recommended intake. Celery is another autumn staple, with fresh, crisp stems that snap easily. It provides vitamin K and potassium, which support blood clotting, bone health, muscle and nerve function.

Chilli peppers deliver an extra kick to seasonal meals, while feijoas, mandarins and persimmons are at their best. Feijoas add flavour to smoothies and baking, mandarins make for easy lunchbox snacks and persimmons offer a unique, sweet taste for a short six-week season.

“Eating a variety of fresh produce is one of the best investments in health,” Ireland said. “The vitamins, minerals, fibre and antioxidants support overall well-being. I encourage everyone to take advantage of autumn’s bounty while they can.”