Hello everyone! I hope you enjoyed a wonderful All Saints' holiday. Now that the sweet indulgences are behind us, it's the perfect time to refuel with vibrant seasonal fruits and vegetables.
Why Choose Seasonal Produce?
Seasonal fruits and vegetables offer superior quality: richer in flavor and packed with essential minerals and vitamins. They're crucial for meeting our nutritional needs, especially as cooler weather makes us more vulnerable to illness. Plus, they're more affordable without import costs, and their local sourcing reduces transportation emissions—benefiting the planet and local ecosystems.
What's in Season This November?
For vegetables, savor beets, broccoli, carrots, celery, cabbage (including Brussels sprouts, red cabbage, and cauliflower), squash, endive, spinach, fennel, turnips, onions, parsnips, leeks, potatoes, black radishes, salsify, and Jerusalem artichokes.
For fruits, highlight chestnuts, walnuts, and pears, alongside citrus fruits, pineapple, avocado, quince, dates, figs, persimmons, kiwis, mangoes, papayas, apples, and grapes.
Key Health Benefits of Select Autumn Produce
These seasonal stars deliver impressive nutrition. Let's dive into squash, carrots, salsify, fennel, leeks, chestnuts, kiwis, and pears—based on my years of exploring wholesome, home-cooked meals.
- Squash: Loaded with fiber and provitamin A (an antioxidant), plus vitamins B2, B6, B9, C, and K; iron, potassium, phosphorus, copper, and manganese. These support bone and teeth growth, tissue repair, red blood cell production, vision, skin health, and infection resistance. Versatile in soups, purees, pies, soufflés, or cakes—a fall kitchen essential.
- Salsify: High in vitamins C, B1, B2, B5, and B6; minerals like potassium, phosphorus, iron, copper, magnesium, and manganese. Its inulin, a prebiotic, nourishes gut bacteria for better digestion.
- Carrots: Gentle when well-cooked (ideal for babies), they're an excellent source of vitamin A and beta-carotene, plus vitamins C, E, and B6. Carrot juice adds B1, B2, K, phosphorus, and potassium. They combat cardiovascular disease, lung cancer risk, and cataracts.
- Fennel: Supports bone health, fights hypertension and cholesterol with antioxidants and polyacetylenes (anti-inflammatory, antibacterial). Rich in vitamin C, iron, potassium, sodium, magnesium; calms digestive issues. Steam for crunch or braise for tenderness.
- Leeks: Antioxidant-rich with saponins that lower cholesterol and fight stomach/intestine cancers. Also diuretic.
Turning to fruits:
- Chestnuts: Mineral-packed (potassium, iron, magnesium, copper) with fiber, healthy fats, and plant proteins for heart health. Great for gluten-free flour and cakes—try with hazelnut milk.
- Kiwi: Outshines citrus in vitamin C (98 mg/100g) for immunity; combats constipation, water retention, aids digestion, strengthens bones via copper, magnesium, potassium.
- Pear: Pectin-rich for cholesterol control; high in copper, vitamin C, potassium. Mild laxative against constipation; helps rheumatism, arthritis, hypertension, liver issues. Note: Sorbitol may cause bloating in some.
Seasonal eating makes nourishment effortless! Boost flavor and nutrition with seeds like pumpkin, sunflower, flax, chia, sesame, or poppy.
Recipe: Carrot and Butternut Squash Purée with Almond Milk
Created in my kitchen for simple, nourishing meals. Serves 2 (organic ingredients):
- 8 large carrots
- 1 portion butternut squash (about half the carrot volume)
- ~250ml almond milk (adjust for consistency)
- 2 tbsp hazelnut milk (optional)
- Sesame seeds
- Dice carrots and squash.
- Steam until tender.
- Blend with milks; add more if needed.
- Serve sprinkled with sesame seeds.
Enjoy!
Lily from Lilyseasons
