In this article, we provide you with our top ten in-season fruit and veg for a healthy fall season.
Autumn is in full swing, and just like our wardrobe selection changes with the seasons, so should our diet! Unless you live in a tropical country, eating a salad in winter would be equivalent to wearing a bikini when temperatures are cold.
In colder months, focus on nourishing, immune-boosting foods to balance your body and hormones.
Explore local farmers’ markets in autumn for fresh British produce, a delightful change from supermarket basics. Opting for seasonal produce benefits you and the environment, offering peak freshness and nutrition while reducing your carbon footprint if it’s locally sourced.
What should we be eating at this time of year?
The following foods are the ones that are in season now and that should be a part of our diet.
- Root vegetables: carrots, squash, pumpkin and sweet potato.
- Whole grains: brown rice, quinoa, oats and millet.
- Legumes: beans, chickpeas, lentils, soybeans.
- Green vegetables: broccoli, spinach, kale, celery, rocket and artichokes.
- Fruit: apples, pomegranates, citrus fruits and pears.
- Fish: sea bass, cod, sole and haddock.
- Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.
Our top in-season fruit and veg for a healthy Fall
Pumpkins
Golden colours and sweet pumpkin flavours enhance autumnal dishes. Opt for smaller pumpkins when shopping for better flavour, as they are less stringy. These pumpkins are rich in beta-carotene, a vital antioxidant converted to vitamin A in our bodies, aiding in disease prevention.
Peas
Peas, part of the legume family, are small round seeds found inside pods. They can be enjoyed raw in salads or cooked in various dishes like pasta, stir-fries, risottos, and fritters while retaining their texture. Fresh peas come in pods, but the pods are tough and inedible. Sugar snap peas and snow peas have edible pods. Peas are a rich protein, iron, zinc, and vitamin C source.
Apples
Apples, a fall favourite, offer both taste and health benefits. They’re versatile for raw consumption or in baked goods, salads, sauces, and stews. Apples are rich in pectin, a cholesterol-reducing soluble fibre, and antioxidants like quercetin, which guard against heart disease and cancer. Don’t forget to eat the skin for valuable nutrients. Try different apple varieties for unique flavours and textures; some are designed for long-term storage, ensuring winter enjoyment.
Beetroot
Beetroot, a new superfood, is packed with antioxidants and essential nutrients, including iron, silica, potassium, and vitamins A, B6, B9, and C. It’s linked to potential benefits like lower blood pressure, improved stamina, and better digestion. When selecting beetroot, opt for small to medium-sized ones that are firm, smooth-skinned, and vibrant in colour. Avoid bruised or shrivelled skins and giant beetroots, which may be less flavorful and fibrous.
Cabbage
Cabbages are leafy green superfoods, rich in vitamins and antioxidants, and calorie-free. They’re versatile and suitable for raw salads or cooked dishes like soups and stews. Cabbage, part of the cruciferous family, protects against lung, colon, ovarian, and breast cancers. Cabbages are Vitamin C-rich, low in kilojoules and high in fibre, with red cabbage having even more Vitamin C than green varieties.
Aubergine
Eggplants come in various colours and sizes, from large to finger-slim and pea-sized types. Opt for glossy, firm, unblemished eggplants that feel heavy for their size. They are rich in soluble fibre for cholesterol control, vitamin B6 for blood health, manganese for strong bones, folate for a healthy heart, potassium for blood pressure, and antioxidants.
Carrots
Carrots, part of the parsley family, have ancient origins in North Africa or Central Asia. Early varieties were red, black, or purple, but the Dutch developed the modern orange carrot in the 17th century. Carrots are rich in carotene, with the more vibrant colours containing more beta-carotene, a potent antioxidant and Vitamin A precursor vital for bones, hair, skin, immunity, and eye health. They are also a good source of dietary fibre and potassium.
Kiwi
Despite its small size, Kiwifruit is a nutritional powerhouse with a delicious flavour. It’s more nutrient-dense than common fruits like apples, oranges, and bananas, with six times the nutrient density of apples and twice the vitamin C of oranges. Kiwis are rich in Vitamins A, B6, B12, E, potassium, iron, magnesium, calcium, and more, making them a superfood.
Mushrooms
Mushrooms, not vegetables but fungi, come in various types and are available year-round. Oyster, Swiss brown, and shiitake mushrooms thrive in autumn but are typically found all year. They are nutritionally valuable, low in sodium, and provide thiamine, vitamin B6, iron, magnesium, zinc, dietary fibre, riboflavin, niacin, and folate, while being low in saturated fat and cholesterol.
Brussel sprouts
Brussels sprouts, named after Belgium, belong to the cruciferous vegetable family, alongside cauliflower, kale, broccoli, and others. They are low in calories (less than 40 per cup), low-carb (8 grams per cup raw, including 3 grams of fibre), and rich in vitamins, minerals, antioxidants, and some plant protein. Here are seven compelling reasons to include them in your diet.
What does the perfect meal plan look like?
Breakfast:
Start with a nourishing and warming porridge made with pre-soaked oats, plant-based milk, grated apple, ginger and cinnamon and some nuts and seeds of your choice.
Lunch:
Combine some grain with root vegetables, legumes and a side of green vegetables to make a macro bowl.
Dinner:
Prepare a warm soup with vegetables and legumes or grains, or steam or bake a fish with a side of vegetables.
Here are different ways to eat your autumn fruits and vegetables:
Smoothie
Unlike juicing, smoothies retain the pulp, fibre, and nutrients of fruits and vegetables. Juicing removes these vital components, leaving only flavour, liquid, and sugar. The health benefits of fruits and vegetables come from their fibre and nutrition-to-energy ratio, which juicing diminishes. In contrast, smoothies blend everything together, making them filling, highly nutritious, and a creative way to incorporate greens into your diet.
Dippers
Cut carrot, capsicum and celery into sticks. Serve with hummus or plain yoghurt and nibble to your heart’s content. Or make a fruit and vegetable tasting plate. Other fruits and vegetables to cut up and nibble: apples, kiwi fruit, custard apples, mandarins, oranges, pears etc
Stir fry
Autumn vegetables are packed with nutrition and perfect for hot, flavoursome stir-fries. Stir-fries take less than 5-10 minutes to cook and are easy to flavour. You’ve just got to learn how.
Snack Attack
- Slice up an apple and reduced-fat cheese. Eat them together. It’s a great combination.
- Slice up celery and spread with peanut butter or cream cheese.
- Slice up pear and serve with cottage or ricotta cheese on a toasted wholemeal English muffin.
- Spread wholegrain crackers with avocado and season with salt and pepper.
Fruit Salad
Cut-up fruit is much more readily eaten compared to whole fruit. Apples, pears, kiwifruit, oranges, and mandarins go lovely together. Make a big bowl for your kids to munch on after school, or serve dessert with delicious yoghurt.
Choosing seasonal options ramps up the benefits not only for yourself but for the environment, too. Seasonal produce is often at peak freshness and nutritional value, and if it’s from a local farm, it can help reduce your carbon footprint.
Eat healthy, nutrient-rich fruit and veg this Fall. Head down to your local lituanica store and stock up on all your seasonal fruit and veg.
Looking for some meal inspiration? Check out our cookbook page for all things food.