What’s in season?

The best produce to look out for in September, October and November. As the seasons turn, the harvest of local fruit and vegetables grows. Try something new this autumn, such as butternut squash, pumpkin or damsons or some from the list below.

Pick of the crop this autumn:

• Apples
• Beetroot
• Blackberries
• Butternut squash
• Red cabbage
• Figs
• Pears
• Pumpkin
• Spinach
• Watercress

Apples

How to prepare: A great convenience food, simply wash and eat raw. Large apples are delicious puréed, stewed or baked on a low heat. Some varieties of large eating apples can be less tart than cooking apples, which will mean you won’t need to add any sugar.

Good source of: Vitamin C and fibre

back to top

Beetroot

How to prepare: The leaves, as well as the roots can be eaten, although this is less common. Beetroot can be grated raw into salads or used to make relishes. To cook them, wash gently and leave the skin and an inch of the stalk on (to prevent colour loss). They can be wrapped loosely in kitchen foil and baked at 180°C for about an hour or boiled until they are soft (it usually takes between 5 and 25 minutes, depending on size). Then peel the skin off, with care. Beetroot is also popular pickled.

Good source of: Potassium, folate and iron*

back to top

Blackberries

How to prepare: Blackberries are a common sight on hedgerows in early autumn. Just wash carefully and eat. They can also be lightly cooked with orchard fruits such as apples to make a delicious autumn compote.

Good source of: Vitamins C and E and calcium

back to top

Butternut squash

How to prepare: A ripe butternut squash will have a tough skin that can be peeled with a potato peeler. If this is too difficult, blanch in boiling water for about 3 minutes and then peel off the skin. Chop off the stalk and the flower end and cut it in half (you will need a good knife for this), then scoop out the seeds. It can be roasted, baked, mashed or puréed into soups.

Good source of: Beta-carotene and vitamin E

back to top

Red cabbage

How to prepare: Cabbage leaves need to be washed well to remove any dirt. Slice them finely and add them raw into salads. If cooking, try not to overdo it. Steam or stir-fry for a few minutes until slightly tender.

Good source of: Vitamins E (outer leaves) and C, beta-carotene, folate, potassium and fibre

back to top

Figs

How to prepare: These are usually eaten raw by slicing in half and scooping out the contents. Figs can also be poached or baked. Naturally sweet and available dried, they are delicious added to your morning porridge.

Good source of: Potassium, calcium, magnesium, iron* and fibre

back to top

Pears

How to prepare: As with apples, pears are also great just washed and enjoyed raw or they can be baked, poached or puréed.

Good source of: Vitamin C and fibre

back to top

Pumpkin

How to prepare: The best way to prepare a pumpkin is to slice it in half and remove the seeds and fibrous parts. Then cut out the flesh and slice into cubes. Pumpkins can be steamed or boiled in a little water until tender or roasted on an oiled baking tray at 200°C for about 30 minutes.

Good source of: Beta-carotene and vitamin E

back to top

Spinach

How to prepare: Spinach leaves should be thoroughly washed under a tap or rinsed in a bowl of water to remove any dirt. They can be eaten raw in a salad or lightly boiled or stir-fried.

Good source of: Vitamins C, E and K, beta-carotene, calcium, potassium, folate, iron* and fibre

back to top

Watercress

How to prepare: Wash the leaves thoroughly and then mix with other varieties of leaves for a delicious and attractive salad base. It is also great chopped and added to various dishes including soups for a slightly hot and peppery flavour.

Good source of: Vitamins C and E, beta-carotene, calcium, folate and iron*

* To increase iron absorption from vegetables and fruits, eat with vitamin C rich foods or drinks, and avoid having tea at the same time.

back to top