In Season: Autumn.

Autumn is the season of 'mists and mellow fruitfulness' and it certainly is a great time for fruit, and vegetables too. Lots of delicious varieties are in season, such as blackberries, plums, apples, pears, pumpkins, leeks, courgettes and parsnips, to name but a few. There are lots of tasty varieties of apples around at this time of year, they are a source of lots of nutrients, such as potassium, calcium, vitamin C and dietary fibre. They are great to eat raw, baked with sultanas, or in warming puddings such as crumbles, tarts and strudels. And made into sauce or chutney, apple is a perfect partner for grilled meats. Pears are another delicious autumn fruit. Comice and conference pears, the most popular varieties in Britain, are in season from late autumn to mid winter. Pears contain minerals such as zinc, plus vitamins C and E, and some B vitamins. They make a great snack on their own, or with some cheese. Leeks are a very popular vegetable, in season from September to April. Leeks are members of the onion family, but have a milder, sweeter flavour than onions. They contain a selection of nutrients, including folates, B vitamins, calcium, iron, potassium and magnesium, they are delicious steamed or boiled and served hot as a side dish, or cold in a salad. They go well with chicken, in quiches and in stir-fries, and they also make a wonderful base for soups and stews. Pumpkins are another traditional feature of autumn, but there's much more to them than Halloween lanterns! Pumpkins are a very rich source of beta carotene, which is turned into vitamin A in our bodies. And they also contain calcium, iron, folates and vitamin C. Pumpkin is versatile – it can be added to soups, curries, stews, bread, muffins and sweet or savoury tarts. It is delicious roasted or mashed. Pumpkin seeds can be used to add crunch to salads or muesli, or eaten roasted as a snack. Blackberries are delicious on their own, added to apple crumble or made into a compote to serve with yoghurt. Plums are lovely as they come, or try them sliced with brandy and brown sugar.
Remember, we should all aim to eat at least five portions of fruit and veg a day. A portion is one apple or pear, a cupful of berries, two small fruit such as plums, or three heaped tablespoons of vegetables. Try to eat as wide a variety of fruit and veg as possible, because then you will get a wider range of nutrients that will help keep you healthy.