Nourish - What’s in Season: Irish Autumn Foods
With those long summer days falling behind us, and the memory of sweet berries, crisp salads and succulent fresh fruit becoming distant, it’s time to embrace the arrival of a new season.
There is a plethora of yummy foods for you to choose from in autumn, including pumpkins, parsnips, winter squash, sweet potatoes, turnips, apples, pears, figs, elderberries and even cranberries!
It’s time to go wild in the kitchen and whip up some tasty seasonal dishes, like roasted root vegetables, creamy pumpkin soup, caramelized pears and crisp apple and quince pies.
You also probably know by now that buying local and seasonal foods is one of many great ways to reduce your environmental impact, increase the nutrient value of your food, and support local farmers.
Keep an eye out for the following fruits and veggies in your local market or super market and enjoy!
In Season: Autumn
No. 1 – Butternut Squash
What else could symbolise the autumn season if not pumpkins and squashes? What would Halloween be without them?!
Butternut squash is a nutrition rich veggie, providing a very good source of beta-carotene, vitamins A, C, B6 and folate, plus magnesium, manganese, calcium and potassium.
It’s low in fat and provides an ample amount of dietary fibre, making it overall a very well balanced food.
These delicious veggies can be enjoyed in oodles of different ways—from baked, boiled, or sautéed on its own, or added to soups, mashes, salads – you name it.
Try giving these butternut squash recipes a whirl:
The Happy Pear – Butternut Squash Soup
Lazy Cat Kitchen – Pumpkin Spinach and Walnut Spaghetti
Bbritnell – Butternut Squash Pasta
No. 2 – Sweet Potato
Sweet potatoes are one of my favourite veggies.
They have a deliciously creamy texture and are sweet in flavour, making them ideal for both sweet and savoury dishes. I’m talking sweet potato brownies and satiating sweet potato curries here people – yuuum!
Sweet potatoes are rich in complex carbohydrates, dietary fiber and vitamins including beta-carotene, b vitamins and vitamin C.
Sweet potatoes are wonderful baked, roasted or mashed, added to risottos, pasta dishes or curries. They’re also wonderful in sweet dishes – you’d be surprised where you can hide them.
Peak season for sweet potatoes is generally October through to March.
Deliciously Ella is an avid fan of sweet potatoes, and it wouldn’t be right to not send you her way for some amazing recipes involving this wholesome veggie!
Deliciously Ella – Sweet Potato and Black Bean Shepherd’s Pie
Deliciously Ella – Sweet Potato Brownies
Euphotic Vegan – Sweet Potato Gnocchi
No. 3 – Kale
Ah the humble kale leaf. Kale is generally available all year round, however it’s best from mid September to late February.
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage and Brussels sprouts.
Curly kale is the most common type of kale and it has a strong distinct flavour.
Kale is a very handy ingredient for seasonal eaters as it is one of the few green vegetables that is more abundant and flavourful during the coldest months of the year. It can be substituted for cabbage or spinach and makes a fine side dish when blanched and sautéed with garlic (a little soy / coco aminos and a sprinkling of chopped, roasted nuts is a lovely addition).
Kale is a nutritionally rich food containing plenty of vitamins including vitamins A, C and E, plus minerals including manganese, iron, calcium and potassium.
The Brassica family have gained quite the good reputation thanks to their health promoting, sulphur-containing phytonutrients such as sulphoraphane.
Ways to indulge in some kaley goodness:
The Happy Pear – Tasty Kale Smoothie
The Glowing Fridge – Spicy Kale, Quinoa and Black Bean Salad
Pinch of Yum – 5 Minute Vegan Kale Pesto
No. 4 – Parsnips
Parsnips are a member of the carrot family and have an earthy sweet flavour to them. They’re a good source of vitamin C, folate and potassium plus they provide a decent amount of fibre.
Parsnips make great soups and stews, and can be roasted with a drizzle of honey or maple syrup over them to heighten the flavour. And then there’s my old childhood favourite, mashed carrot and parsnip with my Sunday lunch – yum yum!
Try these parsnip recipes on for size:
A House in the Hills – Paprika Parsnip Fries
Skinny Ninja Mom – Sea Salt and Black Pepper Parsnip Chips
Inspiralized – Spiralized Parsnips with Pesto Roasted Red Peppers and Chickpeas (scooch all the way to the bottom for the recipe)
No. 5 – Quince
Quinces grow in apple and pear shapes, which give you the clue to which fruit they are related to.
Quinces are almost always cooked because although when ripe they smell deliciously fragrant, the flesh is actually really hard and bitter. Once cooked however, the flesh develops a deeper flavour and turns a golden pink. Quince combines really well with apples and pears, so you’ll often find them together in pies and tarts.
Quince, similar to apples contain high levels of pectin, which makes them great for making jellies, jams and other preserves.
For some major Quince inspo, give these recipes a go:
No. 6 – Cranberries
Cranberries are tart, ruby-red coloured berries that are high in vitamins C and E, and are loaded with unique health-enhancing antioxidants and phytonutrients including oligomeric proanthocyanidins, anthocyanidin flavonoids (which give them their bright red color), cyanidin, peonidin, and quercetin.
Cranberries come into their own around Christmas but are good for much more than accompanying the turkey. Their sour flavour lends itself well to both sweet and savoury dishes, as well as drinks, and are often used to make sauces, chutneys, pies and cobblers. Fresh cranberries can be used as a sauce, in a summer pudding, as a sorbet or juiced. Dried cranberries can be added to baked goods such as breakfast bars or muffins.
Cranberries are at their best between October and December.
Try out these recipes to make the most of the cranberry season:
Peas and Crayons – Cranberry Quinoa Salad with Candied Walnuts
Cotter Crunch – Cranberry Orange Smoothie
Rachel Cooks – Easy Cinnamon and Apple Cranberry sauce
artichoke, aubergine, beetroot, broccoli, butternut squash, carrots, celeriac, celery, chillies, courgettes, cucumber, fennel, french beans, garlic, horseradish, kale, kohlrabi, leeks, lettuce & salad leaves, mangetout, marrow, onions, pak choi, peppers, potatoes, pumpkin, radishes, rocket, runner beans, shallots, spring onions, sweetcorn, tomatoes, turnips, watercress, wild mushrooms
apples, bilberries, blackberries, damsons, elderberries, figs, nectarines, peaches, pears, plums, raspberries, redcurrants
artichoke, beetroot, broccoli, butternut squash, celeriac, celery, chicory, chillies, fennel, garlic, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, lettuce & salad leaves, marrow, parsnips, potatoes, pumpkin, radishes, rocket, runner beans, shallots, swede, sweetcorn, tomatoes, turnips, watercress, wild mushrooms
apples, bilberries, blackberries, elderberries, figs, pears, quince
artichoke, beetroot, butternut squash, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes, pumpkin, salsify, shallots, swede, turnips, watercress, wild mushrooms
apples, clementines, cranberries, passion fruit, pears, pomegranate, quince, satsumas
This useful info has been taken from eat the seasons.
If you have any questions or comments feel free to contact us via our Facebook or Twitter page!
Twitter – @nourishstores
*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention
Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication