We have just passed Autumn Equinox and I think we are all feeling the nights starting to draw in and a slight nip in the air. Cue the roll necks, big knits and gillets.
I think most people enjoy Autumn with the cosy nights, crunchy leaves and the (hopefully) exciting lead up to Christmas. Importantly, as a nutritional therapist, I think this season is the most crucial for health. The change of temperatures and the social changes that occur does increase the risk of seasonal sickness, colds and infection.
Autumn is the time to truly nourish the body, and what’s best is that nature knows this - she provides us with all the nutritious wholefoods we need at this time of year.
Anyone who has an allotment or works on a farm will know that September is abundant with food. It is the busiest time of year, and many cultures celebrate this harvest season.
Foods which are naturally high in antioxidants, polyphenols and carotenoids are abundant, such as cruciferous vegetables (broccoli, kale, cauliflower, cabbage), blueberries, blackberries, carrots, leeks, rocket. Traditionally it would be a time to ferment vegetables to have throughout the winter when there is a lack of food.
Traditional Chinese and Indian medicine would look to move away from raw foods, which would be eaten during the summer months, and move toward warming cooked foods. Consuming foods which have been cooked allow the food to become almost ‘predigested’, which makes it easier for the digestive system to break down and therefore conserves much needed energy during the colder months of the year.
Micronutrients to focus on going into winter is vitamin C, vitamin D and zinc. Elderberry can be very supportive too. If you are lucky to have an elder tree nearby, you can take the berries and cook them up into a tonic over the winter. Make sure you do not eat them raw.
Some of my favourite go-to meals in the Autumn are slow-cooked hot pots, stir fries using a variety of vegetables, soups and the hearty Sunday Roast. See an Autumn recipe below.
Tomato Jungle Curry (Vegan)
Ingredients:
400-500g passata
1 large red onion, chopped
2-4 garlic cloves, crushed
1/2 fennel bulb
1 large sweet potato or 2-3 white potatoes
1 whole cauliflower head
3 medium/large carrots
750ml -1L veg stock
Spices: 1-2 tsps paprika, 1 tbsp mild/medium curry powder, 1 tsp cumin seeds, 1 tsp turmeric, 1/2 tsp coriander seeds, 1 tsp basil, 1/2 tsp chilli flakes, black pepper & sea salt (1/4 tsp)
-In a large cast iron, oven proof pot. Fry the onions, then add passata, garlic and stock.
-Blend all the sauce ingredients together in a blender
-Add the spices
-Chop the veggies to a bite-size and add to sauce
-Cook until reduced and the veg are cooked. The sauce should be creamy.
-Serve with millet, quinoa or rice
-You can add a dollop of hummus or plain coconut yogurt if desired
Rosie Rayner, ND, mBANT, mANP