As the air cools and the leaves begin to turn, a familiar scent signals the arrival of one of New Zealand’s most iconic seasonal fruits, the feijoa.

With its unmistakable perfume and tangy-sweet flavour, the feijoa is more than just a garden staple, writes Paula Sharp; it’s nutrition packed in a fibrous skin, and it has a firm place in childhood memories and Kiwi culture.

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A brief history

Photo: Theresa Sjoquist

Nutritional benefits

Feijoas may be small, but they pack a big nutritional punch. They are particularly rich in vitamin C, supporting immune function as we head into the cooler months, exactly when many people begin to feel run down.

They are also high in dietary fibre, especially soluble fibre, which helps nourish beneficial gut bacteria and support digestion. For people navigating bloating, sluggish digestion, or changing hormones, this kind of gentle, food-first support can be incredibly powerful.

Feijoas contain antioxidants such as polyphenols, helping to reduce inflammation and protect cells from oxidative stress. They also provide potassium, supporting heart health and fluid balance

Interestingly, feijoas contain natural compounds that may support mood and calm the nervous system, perhaps part of the reason they feel so comforting to eat.

Autumn is a natural time to reset. If your energy feels low, digestion is off, or hormones are shifting, small changes using seasonal food, like feijoas can make a real difference. For personalised, practical support, visit www.paulasharpnutrition.com or email paulasharp31@icloud.com.

Growing feijoas at home

Photo: Philippa Jamieson

Reducing waste, embracing abundance

Feijoa season often brings abundance; healthy trees can be BIG and therefore the harvest is vast. Rather than letting the fruit go to waste, this is a perfect opportunity to preserve, share, and get creative in the kitchen. Feijoas freeze well (simply scoop out the flesh), making them an easy addition to smoothies, baking, or desserts through the winter.

Simple feijoa recipes

Feijoa & ginger compote

.Fabulous for breakfast, dessert or a snack. Serves 2.

Ingredients

• 10–12 ripe feijoas
• 2 tbsp honey or maple syrup
• 1 tsp freshly grated ginger
• juice of ½ lemon
• splash of water

Method

1. Scoop out the feijoa and place in a saucepan with the honey, ginger, lemon juice, and water.
2. Gently simmer for 10–15 minutes until soft and fragrant.
3. Allow to cool slightly before serving.
4. Serve with: Greek yoghurt, porridge, or over pancakes. Stores well in the fridge.

Feijoa crumble

Filling

• 12–15 feijoas, scooped
• 1 apple, grated
• 1 tbsp honey or a handful of raisins
• 1 tsp cinnamon

Topping

• 1 cup rolled oats
• ½ cup almond meal
• 2 tbsp coconut oil (melted)
• 2 tbsp maple syrup

Method

1. Preheat oven to 180°C.
2. Combine filling ingredients and place in a baking dish.
3. Mix topping ingredients until crumbly and sprinkle over the fruit.
4. Bake for 25–30 minutes until golden.
5. Serve with yoghurt or cream.

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