Niki Bezzant: Pick the fruits of the season

In-season produce is cheaper, fresher and more sustainable.

COMMENT: The other day, I caved. I was at the supermarket, hungry (which I know was my first mistake) and bored of the food I'd been cooking for weeks.

And there they were, glowing and alluring: tomatoes. I hadn't eaten a fresh tomato in months, but that little plastic pottle of beautiful red cherry tomatoes was too much for me. I paid $6 for the privilege of having them with my dinner.

I don't eat tomatoes in winter usually because they're out of season. They're pale, watery and generally disappointing - and they're expensive. The cherries I bought would have come from a nice warm greenhouse, which is energy-intensive and expensive in winter, hence the $6.

It's possible many people don't care that tomatoes are out of season in winter, because they're popular all year round, consistently near the top of the list of most-purchased vegetables. That's despite the conversation that always pops up about the price of produce: it's so expensive, prices have risen once again, why are cucumbers $5 each, etc.

The answer to the issue of expensive veges is not to buy less. In winter more than ever, we need their nourishing goodness.

But we can make the most of the cheaper vegetable options available. There are some yummy things in season: cabbage, potatoes, onions, leeks, pumpkin and carrots. There's the makings of a great soup there; throw in some lentils and you've got a super-cheap meal.

Lesser-known but equally delicious are yams and swedes which are both fabulous roasted. As is cauliflower, which has finally come down in price. Broccoli and brussels sprouts give us bursts of green. Apples and oranges are old, great-value fruit faithfuls.

In-season produce has benefits apart from being cheap. It's fresher than anything imported, and because it's travelled only short distances, it's more sustainable too. Buy loose and don't use plastic bags and it's an environmental win all round.

That said, there is a risk of vegetable boredom in the depths of winter. This can be solved by looking beyond the fresh fruit and vege aisle.

The tomatoes I usually eat in winter come in a can. Canned tomatoes are useful - they make great sauces, soups and stews. And they're cheap - my favourites are 80 cents a can.

Canned legumes - lentils, beans and chickpeas - are excellent, too. They're versatile meal bases that can bulk out meat dishes or be the stars of the show. There are good no-added-salt options now.

The other place to find healthy vege variety is the freezer section. Frozen produce is just as healthy as fresh and is often incredibly well-priced. Frozen spinach, peas and corn are winter staples for me; they go a long way and add interest and variety to meals. Broad beans and edamame (soybeans) are also delicious tossed through grains or salads.

And frozen berries are a tiny sweet reminder of summer when winter is getting us down.

• Niki Bezzant is editor-at-large for Healthy Food Guide www.healthyfood.co.nz