As autumn graces the United Kingdom with its vibrant colours and crisp air, it also ushers in a cornucopia of seasonal fruits and vegetables. This vibrant season brings forth a selection of fruits and vegetables that are not only delicious but also exceptionally nutritionally advantageous. Understanding and embracing these seasonal offerings can significantly enhance our dietary choices and overall health. Plus benefits the environment and local suppliers. We love a good win-win situation!

Here are 6 of our favourite autumnal fruits & veggies, plus a bonus of 3 deliciously healthy recipes to impress your household this fall!

1. Pumpkin (Cucurbita pepo): Pumpkin is not just a symbol of the season; it's a nutritional powerhouse. Rich in beta-carotene, a potent antioxidant, pumpkin supports skin health and bolsters the immune system. Moreover, it offers a generous dose of fibre, aiding digestion and promoting satiety.
2. Apples (Malus domestica): Apples are a classic autumn favourite, and they come with a host of health benefits. High in fibre, particularly pectin, they support digestive health and help regulate blood sugar levels. Apples are also a source of vitamin C and various antioxidants, contributing to overall well-being.
3. Sweet Potatoes (Ipomoea batatas): Sweet potatoes are a versatile autumn gem, brimming with vitamin A in the form of beta-carotene. This vitamin plays a crucial role in maintaining healthy vision and boosting the immune system. Additionally, sweet potatoes provide dietary fibre and complex carbohydrates, offering lasting energy.
4. Butternut Squash (Cucurbita moschata): Butternut squash is a culinary delight that brings forth essential nutrients. It's a rich source of vitamins A and C, both vital for immune function and skin health. The high fibre content also promotes digestive regularity.
5. Pears (Pyrus): Pears, another fall favourite, offer a sweet and nutritious option. They contain dietary fibre, primarily in the form of soluble pectin, which aids in digestion and helps manage cholesterol levels. Pears are also a source of vitamins C and K, contributing to overall health.
6. Kale (Brassica oleracea var. acephala): Kale, often considered a superfood, is abundant in nutrients. It's a rich source of vitamins A, C, and K, as well as minerals like calcium and iron. Kale's high antioxidant content provides protection against oxidative stress.

IMPORTANCE OF INCORPORATING SEASONAL FOODS: 

• Optimal Nutrition: Seasonal produce is harvested at its peak, ensuring maximum flavour and nutritional value.
• Environmental Sustainability: Choosing seasonal foods often means reduced transportation and lower carbon emissions.
• Support for Local Agriculture: Purchasing seasonal produce supports local farmers and economies.
• Diverse Diet: Seasonal foods encourage culinary creativity, leading to a varied and balanced diet.

Pumpkin and Kale Salad with Apple Vinaigrette:

Ingredients:

• 2 cups of fresh pumpkin chunks.
• 2 cups of kale leaves.
• 1 apple, sliced.
• For the vinaigrette: Blend 1 apple, 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, and a pinch of salt.

 Instructions:

1. Roast the pumpkin chunks until tender.
2. Massage kale leaves with a bit of olive oil to soften.
3. Combine roasted pumpkin, kale, and apple slices.
4. Drizzle with apple vinaigrette.

Butternut Squash and Sweet Potato Soup:

Ingredients:

• 2 cups of butternut squash cubes.
• 2 cups of sweet potato cubes.
• 1 onion, chopped.
• 2 cloves of garlic, minced.
• Vegetable broth
• 1 cup of coconut milk
• Salt, and pepper.

 Instructions:

1. Sauté onion and garlic in olive oil.
2. Add butternut squash and sweet potato cubes, sauté briefly.
3. Add vegetable broth, simmer until vegetables are tender.
4. Add coconut milk and blend to a creamy consistency. Season with salt and pepper.

Healthy Apple and Pear Crumble Recipe:

Ingredients:

• 2 apples, peeled, cored, and sliced.
• 2 pears, peeled, cored, and sliced.
• 1 teaspoon of ground cinnamon.
• 1/2 teaspoon of ground nutmeg.
• 1 tablespoon of honey or maple syrup.

For the crumble topping:

• 1/2 cup of rolled oats.
• 1/4 cup of whole wheat flour.
• 2 tablespoons of almond meal.
• 2 tablespoons of chopped almonds or walnuts.
• 2 tablespoons of coconut oil, melted.
• 2 tablespoons of maple syrup.

 Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a mixing bowl, combine the sliced apples, pears, cinnamon, nutmeg, and honey (or maple syrup). Toss until the fruit is well coated with the spices and sweetness.
3. In a separate bowl, prepare the crumble topping. Mix together rolled oats, whole wheat flour, almond meal, chopped nuts, melted coconut oil, and honey (or maple syrup). Stir until the mixture resembles coarse crumbs.
4. Transfer the spiced fruit mixture into a baking dish.
5. Sprinkle the crumble topping evenly over the fruit.
6. Bake for about 25-30 minutes or until the topping is golden brown, and the fruit is bubbling.
7. Let it cool slightly before serving. Enjoy your healthy apple and pear crumble as is or with a dollop of Greek yogurt or a scoop of vanilla frozen yogurt for an extra treat.

References:

1. Basu, A., Rhone, M., & Lyons, T. J. (2010). Berries: emerging impact on cardiovascular health. Nutrition Reviews, 68(3), 168-177.
2. Drewnowski, A., & Almiron-Roig, E. (2010). Human perceptions and preferences for fat and sugar in foods. In Montmayeur, J.P., le Coutre, J., Murray, S. (Eds.), Fat Detection: Taste, Texture, and Post Ingestive Effects (pp. 265-290). CRC Press/Taylor & Francis.
3. Li, L., & Chen, J. (2013). Chlorophyll and chlorophyllin as modifiers of genotoxic effects. Mutation Research/Genetic Toxicology and Environmental Mutagenesis, 753(2), 76-87.
4. Slavin, J. L. (2013). Dietary fiber and body weight. Nutrition Reviews, 29(3), 513-519.
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