Autumn is a favourite season of mine, especially when it comes to food, because I like to slowly shift my diet towards more warming, earthy and grounding foods, in preparation for winter. Autumn is also a good time to introduce foods supportive of immunity.
It can also be beneficial to eat foods in season because food grown in season usually travels less to reach us, which means there is less chance for nutrient loss. Eating in season is also a great way to add diversity to your diet and try new foods.
If you are looking for ways you can change your diet this autumn, here is a quick guide to some of my favourite in season foods and 3 autumn friendly recipes to get you started.
Vegetables
Kale, pumpkin, eggplant, capsicum, broccoli, swiss chard, tomatoes, zucchini, leeks, mushrooms, ginger, cauliflower and cabbage.
Fruit
Apples, dates, pears, kiwi fruit, grapes, bananas, pomegranates, quinces, persimmons and mandarins.
Beetroot, Carrot and Ginger Salad with Spiced Orange Dressing
On cooler nights if a green leafy salad doesn’t appeal, this is the perfect recipe to add freshness to your meals in a more grounding and warming way.
Serves 4 as a side
Pre: 15min
Cook: n/a
Ingredients
2 large beetroots, peeled and grated
2 large carrots, peeled and grated
1 small knob ginger, peeled and finely grated
1 tbsp. pumpkin seeds
1 tbsp. sunflower seeds
Dressing
¼ cup freshly squeezed orange juice
¼ cup extra virgin olive oil
1 tbsp. apple cider vinegar
pinch ground cinnamon
pinch ground cumin
pinch ground turmeric
pinch salt and pepper
Method
Combine beetroot, carrot and seeds in a bowl.
In another small bowl, whisk together the dressing ingredients.
Pour the dressing ingredients over the salad and serve.
Wild Rice, Millet and Almond Pilaf
This recipe is from my Falling in Love with Food Cookbook and is the perfect warming plant-based autumn meal that makes use of in-season produce!
Serves: 2-4
Pre: 15 minutes
Cook: 30 minutes
Ingredients
1 small onion, roughly chopped
2 cloves garlic, crushed
4 tbsp. extra virgin olive oil
½ cup millet (hulled)
½ cup wild rice
2 cups water
Sea salt to taste
½ cup slivered almonds
½ cup sunflower seeds
½ cup pumpkin seeds
1 large leek, thinly sliced
1 large zucchini, thinly sliced
1 cup mushrooms, thinly sliced
1 x 400g tin crushed tomatoes
2 tsp. ground black pepper
1 tsp. ground cinnamon
Method
Add the millet and 1 cup of water to a small saucepan, cover and bring to the boil for 5 minutes, turn down the heat and simmer for 20-25 minutes until cooked, drain if necessary. Repeat same process for the wild rice.
Heat 2 tbsp. of the oil in a saucepan and add the onion, leek and garlic. Sauté for about 3 minutes until tender but not brown. Add the millet, wild rice and cook for another 2 minutes, stirring occasionally.
Place the almonds and seeds on a baking tray and place under the grill and toast until lightly browned, turning frequently, set aside.
Add the mushroom and zucchini, cook for about 7-10 minutes. Add the tinned tomatoes and stir-fry for a further 2-3 minutes.
Add cinnamon, salt and pepper.
Remove from the heat and stir in the almonds and seeds.
Drizzle with olive oil.
Roasted Walnuts with Maple Syrup and Cinnamon
Cinnamon is well known for its circulation and blood flow properties, making it the perfect spice to enjoy as the temperature starts to drop. This recipe is a delicious way to enjoy cinnamon and help take care of any sweet cravings.
Serves: 2
Pre: 5 minutes
Cook: 30-45 minutes
Ingredients
½ cup walnuts
2 tbsp. maple syrup
2 tsp. cinnamon, ground
1 pinch sea salt
2 cups sheep’s milk yoghurt or regular greek yoghurt
Method
Pre-heat the oven to 160C.
In a bowl combine all of the walnut ingredients and thoroughly combine.
Place the walnut mixture on a baking tray and place in the oven for 10 minutes.
Leave to cool for 30 minutes.
Serve the yoghurt topped with ¼ cup walnuts in a decorative glass.
