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Golden Growers Golden Plains Shire Council


Seasonal Planting Guide

The price of fresh fruit and vegetables changes during the year. The more available fruit and vegetables are during certain times or year, commonly referred to as ‘in season,’ the lower the price will be. If you can be flexible and substitute your meal ingredients for something that is in season, then you will save money. Our seasonal chart shows what vegetables to buy each season so you can get a good value for money.

For fruits and vegetables that you like to enjoy all year round, canned and frozen options are a great alternative, which are often cheaper than fresh produce. Frozen and canned produce are processed immediately after harvesting which seals in the nutrients. Look for “no-added salt” canned vegetables and “canned in juice” fruits. 

Seasonal Planting Guide


Cooking with Meredith Learning Centre

Thanks to Meredith Community Centre for sharing this delicious vegetable-packed recipe, we love it!
Home Style Chicken Quesadillas with Guacamole and Tomato Salsa

Download the Recipe

Do you have a vegetable-packed family recipe that you would like to share? Contact the Council’s Health and Wellbeing team at 5220 7111 or email 

Making Veggies Fun

The Super Veggie Four

Designed to portray vegetables as fun, exciting, and super, this storybook was shaped by families and children from across Golden Plains Shire. It tells the story of three local children from Rokewood, Smythesdale and Cape Clear, who are visited by ‘super hero vegetables’ and helped in their journey to change traditional family meals from ‘ordinary to rainbow,’ discovering delicious and healthy vegetables. Woven throughout the book are simple tips and recipes to help support families to make vegetables a fun and attactive choice for children


Download 'The Super Veggie Four'

'Taste the Rainbow'

The 'Master Taste Tester' placemats were developed to encourage children to eat a variety of vegetables on a daily basis.  It is recommended that children aged 4-8 years eat 4 ½ serves of vegetable per day.

A standard serve of vegetables is-

  • ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
  • ½ cup cooked dried or canned beans, peas or lentils
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato
  • 1 medium tomato

Download and print the 'Master Taste Tester' placemats to encourge children to eat a variety of colourful veggies every day!

'Master Taste Tester ' Placemat


For more information on increasing vegetable consumption, visit any of the following websites which feature a range of tools, recipes, fact sheets and resources.

Nutrition Australia

The Better Health Channel

The Sandro Demaio Foundation

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Page Last Updated:

Thursday, 13 August 2020 - 1:38pm


Council acknowledges the traditional Wadawurrung owners of this land. Council pays its respects to Wadawurrung Elders both past and present and extends that respect to all Aboriginal and Torres Strait Islander People who are part of Golden Plains Shire.