10 Autumn Superfoods
My favourite thing about this time of year is the inspiration I get from all the amazing food that’s in season.
Here are 10 superfoods that you should be using in the kitchen this autumn!
Be Happy, Be Healthy…Nick
Ok so pumpkins are part of the ‘winter squash’ family but it deserves a little mention of its own. This halloween decoration is also a superfood packed with carotenoids, fibre, vitamins B, C, E, iron, potassium and folate. You could use pumpkin for soups, muffins, flavoured rice and cous cous.
2. Winter Squashes
As with the pumpkin, winter squash is full of nutritious goodness and carotenoids which may give protection against heart disease and cancers. Probably the most well known is the butternut squash but there are a huge variety of these autumn veggies for you to try. Think of tagine, risotto or roasted when you come to cook them.
This one is a bit controversial but I love sprouts! Sprouts are a cruciferous vegetable the same as broccoli, cauliflower and cabbage. They are high in anti-oxidants thought to reduce the risks of diseases. Don’t over cook these until they’re all mushy, sauté with some bite, add garlic, onions, ginger or chestnuts.
4. Sweet Potato
Like all these foods listed you can get them all year round. However if you get them locally and when truly in season you will get the best out of them. Sweet potatoes are what I like to call a ‘smart’ carb and contain vitamin A, C, calcium and potassium. As well as the usual mash or wedges, try using them in curries, soups or even as a dip.
This little beauty has a whopping 40% of your recommended intake of vitamin C and is packed full of anti-oxidants. Pomegranate makes a great snack on its own, sprinkled in salads or yogurt and it goes great with salty cheese.
The humble pear has to be one of my favourite fruits and are a great source of vitamin C and copper. Pears are a good choice if you want to increase your fibre intake. Getting enough fibre aids digestion, improves gut health, controlling blood sugar, helps weight management and improves skin health. You could blitz them in smoothies, slice on yogurt or toss in salads. Check out my‘pear & halloumi’
These nutty, sweet, white root veggies contain high amounts of potassium and are very versatile. Potassium helps to balance the negative affects of salt and lower blood pressure. As well as making good mash they work well in soups and stews. Roast some off and use them as a handy snack.
This may be an obvious one but apples most certainly a food you should be eating (“an apple a day…”) Eating plenty of these during the autumn will give your anti-oxidants a big boost. Make sure you eat the skin as this contains the most nutrition, much more than the flesh alone. I put apples in smoothies, salads or healthier gluten-free crumble.
The grapefruit is a good choice to start eating during the autumn months. It is high in vitamin C and can give your immune system a real boost. Some studies suggest this fruit can help lower stress levels and lower cholesterol levels. Great on it’s own but goes well with cumin and coriander.
I was actually surprised when I researched the health benefits of dates (yes those little brown things your nan would try and feed you!). As well as being a good source of protein, potassium and fibre, they contain 23 types of amino acids and 15 different minerals. You can use dates as a binder or natural sweetener. Eat dates sparingly because they are high in fructose (sugar).
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