Food & Recipes

5 Autumn foods you will love

 

When the school run starts, holidays are over and the wind is blowing (again), then we can welcome Autumn . As the season has changed, the food in our trolley might too. There are lots of benefits in this delicious new-season healthy fruits and vegetables. Read more for tips and benefits of my Autumn favourites!

Apples

Autumn is apple season. Apples offers array of vitamins, they are easily digestible due to high dietary fibre, plus they are a quick, healthy and tasty snack options. Dietary fibre is important part of diet when you are on a mission to loose some weight – it helps you fill your stomach up and keep you feeling fuller for longer.

“An apple a day keeps a doctor away”

Apples are very low in calories – about 100 calories/piece, no fat, natural sugars and Vitamin C + A. They also contain high levels of antioxidants called flavonoids, which help protect against heart disease and some types of cancers.

The fact you can carry them in a bag or pack them in your lunch box makes apples are the most popular snack I know.

Cranberries

From a “berry family” that is not probably consumed as often as their cousins. That is a shame because cranberries sits on the top of antioxidant-rich food chart, containing more antioxidants than other “superfoods” like spinach, blueberries or green tea. Cranberries are referred to as a “super food” as they are high in nutrient, antioxidants and low in calories – 25 calories/half a cup.

In medicine, cranberries are linked to a lower risk of urinary tract infections, prevention of some types of cancer, improved immune system, and decrease blood pressure.

Maybe the issue is we do not know how to consume them. Eat them fresh is definitely the best option. But you can add them into your porridge, yogurt or salad in dry version. Frozen cranberries can be blended in your smoothies or fresh juice which is the great option for “on the go”.

The best is to consume cranberries fresh.

Clementines

Known as “baby oranges” but there are differences between them. They are slightly sweeter then oranges, but lower in sugar & low in calories, meaning they will not spike your glycemic index. Therefore, you can even add them to your breakfast as a low sugar fruit.

Instead of oranges you can use clementines that are sweeter but low in calories.

All the citrus fruits are great source of Vitamin C. Vitamin C is beneficial for your skin and hair condition. I highly recommend to consume Vitamin C through foods rather then tablets because chemical version can prevent absorption of other nutrient from consumed food. Other benefit, not that well know, is they are high in potassium. Potassium will keep your blood pressure more stable and it also prevent headaches.

Portable and easy to ripe fruit is great for kids too. Another way is to add them into your yogurt bowl or smoothies.

Sweet potatoes

Orange type of potato differs a lot from a basic potato in terms of nutritional punch. Very high in Vitamin A, high in fibre and potassium, more grams of natural sugars but fewer calories. High fibre content helps prevent constipation.

Oven baked sweet potato with pinch of chilli and curry powder.

This plant food decreases the risk of obesity, diabetes, and heart disease. Fibre in sweet potatoes is important because apparently lowers blood glucose level of people with type 1 diabetes. Beta-carotene may help protect men against prostate cancer, and may also protect against colon cancer for both men and women.

The fastest way to prepare a sweet potato is in the microwave, or we can steam them or boil. Roasted sweet potatoes are great as a side dish or in salads. Try to sprinkle it with cinnamon, cumin, or curry powder.

 

Pumpkins

We NEED them as a Halloween decoration. However, this orange plant (fruit or veg?) contains vitamins such as fibre, potassium, and Vitamin C, but still low in calories. Beside, it a great source of beta-carotene, a powerful antioxidant. Our body converts any ingested beta-carotene into Vitamin A. Food rich in beta-cartotena reduce some types of cancer, slow ageing, protect against heart disease or asthma.

The best thing about pumpkins is the variety of usage – we can incorporate it into desserts, cook soups, mash as a side, or oven bake for salad. Due to its sweet taste is very suitable for people suffering from diabetes as it helps control the level of sugar. Also do not get rid of the seeds, instead fry them and sprinkle over the soup or salad.

Pumpkin seeds are great sprinkles for salads or pumpkin soup.

 

Enjoy your shopping

xxx

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