From warming risottos to apple crumble, a little appreciation for the foods that make autumn worth looking forward to.
We eat for all sorts of reasons, at different times.
Hunger, nourishment, comfort, pleasure, celebration, connection, curiosity, nostalgia…
Food is about so much more than nutrients.
As a nutritional therapist who’s spent over 25 years working professionally with food in different ways, my view is yes, what we eat matters for our health, but so does our enjoyment of it, the people we share it with and the place food has in our everyday lives.
One of my favourite ways to keep that relationship interesting is to eat with the seasons, as much as is practical and realistic, anyway.
A change of season, a change of appetite
There's something comforting about the shift from summer into autumn cooking.
After months of more salady bits and lighter feeling meals (especially after this scorchio summer!), I'm ready for bubbling pots on the hob, trays of roasted vegetables, warming spices and the occasional proper pudding.
Autumn brings a wonderful range of British produce: the apples and pears that store so well, plums, quince (I’m lucky to have a tree and this year it’s been prolific, despite the lack of rain) squash, mushrooms, leeks, beetroot, brassicas, chestnuts, parsnips and more.
Eating seasonally doesn't have to mean following a strict set of rules or only buying ingredients grown within a few miles of home. For me, it's more about noticing what's available and looking it’s best now, enjoying as much of it as I can and finding fresh inspiration for the kitchen.
Sometimes that means trying something new. Sometimes it means welcoming back an old favourite.
The autumn food game (just for fun!)
I recently put together a little autumn food ‘this or that’ game for my socials, featuring some of the things that might be enjoyed at this time of year.
And there are some genuinely difficult decisions to be made!
Pumpkin chai latte or mulled apple juice?
A warming chai latte, full of fragrant spices, might be hard to resist. And yes, even the pumpkin version has its place, if that’s your thing (it’s not mine actually, but I know lots love it). But gently warmed apple juice with cinnamon, cloves and perhaps a slice of orange is a lovely way to celebrate, and that’s a real favourite and my personal pick of the two. I’m lucky to have worked alongside the lovely folk from a local apple juice farm near me, Heron Valley, and their juice is made for mulling. Finding a local supplier might be a good shout. (Next year I’m looking forward to making my own juice from the three apple tress on my newly acquired allotment… hopefully!).
Chicken and leek pie or a squash or mushroom risotto?
Both are excellent autumn suppers. A golden-topped chicken and leek pie is hard to beat on a chilly evening, while a risotto made with roasted squash or mushrooms, plenty of herbs and a little Parmesan is equally comforting - making it with short grain brown rice for a wholegrain version and adding some beans or chicken for extra protein can be helpful.
Sage, rosemary or thyme? That's another decision entirely, but fresh woody herbs come into their own this time of year and I love them all.
Spicy bean chilli or a jacket potato with your favourite topping?
A warming bean chilli is a brilliant way to use store-cupboard ingredients, vegetables and pulses and you can add squash, parsnips, kale, mushrooms, whatever takes your fancy.
But don't underestimate a good jacket potato. Crisp skin, fluffy middle and whatever topping you like.
My personal favourite? Cheesy kale and butterbeans. Really. It's delicious, particularly with a little mustard stirred through. Don't knock it until you've tried it!
Apple crumble or poached pears?
Apples and pears are two of autumn's real pleasures.
A proper apple crumble, preferably with a few blackberries if they're still around, is one of those puddings that never needs improving or messing with.
Poached pears are wonderful too, gently cooked with warming spices until tender.
Then there's the question of what to serve alongside.
I'm an ice cream girl. On the side, please. Very When Harry Met Sally, which happens to be my favourite film. It's nearly time for the first of the annual reruns. My husband will be delighted. Again.
Roasted chestnuts or maple-roasted parsnips?
Chestnuts roasting over a fire are wonderfully evocative of autumn, although an oven is a bit more practical for most of us.
And maple-roasted parsnips, with crisp edges and soft, sweet centres, are one of my favourite ways to cook this often-underappreciated vegetable.
A little mustard in there too? Absolutely. Give me some thyme as well, please!
Seasonal eating doesn't need to be complicated
One of the things I love about seasonal cooking is that it can encourage variety without making food feel like another job.
A different vegetable in your roasting tin, a handful of mushrooms in a risotto, halved and roasted squash, simply mashed for a seasonal side or a new way of cooking pears can all bring something different to the table. A warming pot of autumnal vegetable soup is humble and mighty at the same time. I have a pumpkin soup that could be adapted for any squash, parsnips or carrots on my recipe page, if you need some inspiration.
Variety has nutritional benefits too. Different plant foods provide different combinations of fibre, vitamins, minerals and other naturally occurring compounds. Including a range of them over time is a useful way to support nutritional adequacy and overall health.
But that doesn't mean every meal needs to be perfectly balanced, nutritionally optimised or subjected to analysis!
Sometimes a bowl of crumble is simply a bowl of crumble. And a welcome one at that.
My approach to nutritional therapy is weight-neutral and rooted in the idea that food should support our health without becoming a source of unnecessary restriction, judgement or anxiety.
Nutrition matters, of course. But so do enjoyment, flexibility, traditions, personal preferences, time, energy and all the other realities of everyday life.
Seasonal eating is one of those lovely places where nutrition and pleasure can meet naturally.
So, as the evenings draw in, I'm making the most of all that autumn has to offer.
I'd love to know: what are your autumn food favourites?
More importantly, what's going on your jacket potato?!