Grab your chunky knits, pumpkin-spice lattes and wellie boots as it seems autumn is upon us. With September in full swing and the astronomical start date of the season just around the corner on Friday, September 23, cosy meals in sound more and more appealing as the days get shorter.
Although, if you follow the meteorological calendar, autumn is already thriving and began on Thursday, September 1.
But with a brand new season, comes the expiration of certain fruit and veg that don't taste as sweet as they did in the warmer months - and the return of some delicious produce that burst with flavour with the leaves turning red.
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With this in mind, the experts at online food retailer MuscleFood have established five scrumptious superfoods that are coming into season this autumn, and how you can add them into your diet. Read on to find out what they are...
A superfood is a type of food that is nutritional dense and boasts a high volume of minerals, vitamins and anti-oxidants. Not only are these foods delicious, but consuming them is likely to have a positive impact your body - inside and out.
1. Figs
This purple-pink fruit starts ripening in September and is a great snack to satiate your sweet tooth - without the added sugar. Packed full of vitamins and minerals, including vitamin A, vitamin C, iron, calcium and potassium, they are a nutrient powerhouse.
What's great about figs is that they can be added to dishes both savoury and sweet. Toss them into a salad or sandwich for a contrasting dash of sweetness or bake them in a figgy pudding.
MuscleFood’s head chef, Tom Bennet, explains: “They pair really well with a salty partner so in salads you may wish to pair the fig with walnuts or in a sandwich try prosciutto and a creamy cheese such as manchego to get a real balance of flavour.”
2. Kale
While adding something green into your diet is not always preferred, Kale is a delicious leaf that gives your body antioxidants and nutrients such as calcium, vitamin C, K, B6, Maganese and Iron. Alongside this, the high levels of beta-carotene in Kale, an antioxidant that the body can turn into vitamin A, helps with luscious locks and healthy glowing skin.
According to Healthline, large amounts of Kale also includes flavonoids quercetin and kaempferol, which "have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few."
There's a TikTok trend that Tom suggests following to make consuming this nutrient dense greenery into your diet a bit more enticing: Kale chips.
He says: "Kale chips are really popular at the moment and for a good reason, plus they’re really simple to make. All you need is a bit of oil and your topping of choice (a touch of salt and paprika is my personal favourite) and then bake them in the oven until they're extra crispy.”
3. Pumpkin
With Halloween on the horizon, it would be rude not to include the wonderous pumpkin in this superfood round up. Alongside being a spooky squash, it is high in nutrients and boasts the likes of immune-system boosting vitamin C, vitamin E, iron, folate and potassium.
The versatility of pumpkin means that it can be used in both sweet and savoury dishes - think pumpkin pie, pumpkin bread, alongside roasting it and using it in salads, hearty soups and more.
You can even make a day of choosing which pumpkin to eat with various farms offering pumpkin picking throughout the season.
4. Cranberries
This superfood is rich in fiber, magnesium, phosphorus, potassium, zinc, vitamin C, vitamin A, E, K and a range of B vitamins. According to BBC Good Food, cranberries are also thought to help with oral health, prevent urinary tract infections, support heart health, may protect against certain cancers.
As for how you can eat them, MuscleFood's Tom Bennet explains, "Cranberries are naturally quite tart, so it's best to consume them with an added sweetener. They’re usually made into a juice, however, I find they often work well in baking, as an alternative to blueberries for example.”
5. Beetroot
This root vegetable is rich in fiber, folate - also known as vitamin B9 - manganese, potassium, iron, and vitamin C. According to Healthline, benefits include improved blood flow, aided digestion, lower blood pressure, and increased exercise performance. Beets come in a variety of yellow, white, pink, or dark purple colours and have a deliciously sweet and earthy flavour.
When it comes to preparing it, Tom says: “Beetroot is a great addition to any salad, especially when paired with either feta or goat's cheese. As we’re moving into cooler months, roasted beetroot may be more suitable. They pair great with sweet potatoes with your preferred side of protein such as salmon, or chicken.”
Other foods coming into season this autumn include apples, pears, sweet potato, carrot, onion, leeks and garlic.
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