Autumn fruits and vegetables…eating with the seasons

I’ve written previously about the benefits of eating with the seasons. So, with the onset of autumn it’s time to start thinking about autumnal food. The weather starts to cool and the time is right to contemplate foods that are more warming or ones that provide us with the key nutrients we need to survive cold and flu season.

Start looking for the following fruit and vegetables as they hit their peak season:

  • Apples (make sure they are new season and haven’t come out of cold storage from last year) – as a snack, stewed on muesli or with yoghurt (or as a treat…apple crumble or apple pie)
  • Kiwifruit – great for vitamin C to help boost the immune system
  • Hazelnuts, almonds, walnuts, pecans – fabulous for snacks or ground up as a nut butter or chopped and sprinkled on breakfast
  • Quinces – vitamin C again, fabulous cooked and you can even serve them with meat dishes as they go well with savoury flavours
  • Navel oranges – more vitamin C just when you need it
  • Figs – plump and full of fibre and potassium. Try them in your porridge, in a salad with goat’s cheese, poached with yoghurt or just “as is”.
  • Spinach and silver beet – vitamin C and carotene (for vitamin A, another immune booster), great in a frittata or a pie (spinach and ricotta) or just steamed and served with a little lemon juice
  • Pumpkin, carrots, parsnips, – roasted, mashed or fabulous in all sorts of soups and casseroles
  • Mushrooms – (an important source of vitamin B12 for vegetarians) – great by themselves as a quick meal or tossed in an omelette, wonderful in soups too (mushroom and lentil is one of my favourites)

This is just a starter list to get you thinking….I don’t know about you but I am now looking forward to the cooler weather and the new season fruit and vegetables. If you have a favourite way to eat your autumn foods please share it in the comments below.

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