Hey ladies… October is a fabulous month for reaping the best of the crops so we’ve put together 5 of the top seasonal foods, including a recipe for you to get involved with.
Why should we eat seasonal foods?
Seasonal produce can grow without too much added human assistance i.e. pesticides and genetic modification.
We know how these toxic compounds can contaminate the water and soil and also our health. Seasonal food is more likely to be locally produced as well, which reduces the load on our environment due to transport, or “food mileage”
Watercress
An incredible 'superfood', high in nutrients and antioxidants such as vitamins A,B,C,K,E, folate, pantothenic acid and copper, phosphorus, potassium and manganese – Whoa!
It can be easily added to salads to bring a peppery bite and can be used to make a delightful sauce for fish such as salmon.
Beetroot
Often neglected in domestic kitchens, beetroot is becoming ever more popular in restaurants. It is amazing as a liver cleanser being filled with vitamins, minerals and antioxidants. (Beetroot also contains a phyto-chemical compound in its roots and leaves which can offer protection against cardiovascular disease). Grate it raw onto salads or par boil it then roast it and serve it alongside fish or meat in your meal.
Venison
A highly nutritious gamey meat. Venison is much more available to buy these days and provides a welcome alternative to more traditional meats such as beef, pork and chicken.
Similar in taste to beef, gram for gram venison is higher in protein yet lower in calories. It is a great source of iron and vitamin B2 which speeds up your fat burning metabolism.
Mackerel
Fresh mackerel is an underrated, or at least under used fish in the UK, possibly because a lot of people don't know quite what to do with it. Not only is mackerel delicious and cheap it also has some amazing health benefits, so git ya lil’ fishy in ya lil’ dishy!
Eating mackerel helps prevent heart disease. It is packed with omega 3 fatty acids, high in monounsaturated fats and polyunsaturated fats which help protect us from strokes and heart attacks.
Eating this fish on a regular basis also helps in the prevention of diabetes by controlling blood sugar levels.
Due to the high levels of potassium in mackerel consuming it on a daily basis helps keep blood pressure levels normal.
Mackerel contains an anti-inflammatory compound which helps lower joint pain in people suffering from rheumatoid arthritis.
The high levels of omega-3 fatty acids found in mackerel helps us to ward off depression. For those taking medication for depression mackerel can help with the efficacy of antidepressant drugs. Mackerel contains DHA (Docosahexaenoic acid) which lowers your chances of suffering from alzheimer’s disease and parkinson’s disease.
Mackerel is one of the very few natural sources containing good amounts of vitamin D, which regulates calcium in the body necessary for strong bones and teeth. Vitamin D helps protect us from diseases including cancer, diabetes and multiple sclerosis.
Pumpkin
More than likely all of us will come into contact with a pumpkin (real one) at this time of the year. Synonymous with Halloween, it’s an ideal time to grab a cheap pumpkin and make the most of it…make the obvious lantern of course, but how about a comforting soup, or better still use the pumpkin seeds to make a highly nutritious snack.
As with most fruits and vegetables raw tends to be nutritionally better for us. Raw pumpkin seeds are an absolute nutritional powerhouse.
They contain fibre and also boost your intake of protein and minerals. The seeds contain iron, potassium, phosphorus, zinc and magnesium and the good news is, these nutrients are not destroyed by roasting the seeds - so snack on with these tasty little toasty treats.
The benefits of raw (not roasted) pumpkin seeds is that they contain vitamin E, which helps keep your cardiovascular system healthy and vitamin K, which helps the blood clot when it should.
Use raw pumpkin seeds in soups, salads, sandwiches and wraps to add texture and flavour.
Soak the seeds overnight, then blend into soups.
Mix the seeds with fresh herbs - basil, coriander or rocket. Using a mortar and pestle add olive oil and lemon juice to make a flavourful dressing for salads - very seedy and saucy, but oh so nice!!
Dive in to this Pumpkin and Sweet Potato Soup Recipe - that’s not in the least bit scary, just soup-er!!
Ingredients:
1kg pumpkin, deseeded* and coarsely chopped (reserve the seeds for toasting)
500g sweet potato, peeled and coarsely chopped
2 tbs coconut oil
1 tbs unsalted butter
1 x large onion, finely chopped
1 x red chilli, finely chopped
1 tsp finely chopped ginger
1 x clove garlic, finely chopped
1tbs ground cumin
1pt chicken or vegetable stock
1 tsp tomato puree
2 tbs fresh coriander finely chopped plus few leaves to serve.
1 tbs toasted pumpkin seeds
Salt and black pepper to taste
Greek yogurt to serve (optional)
Method
Start by dry roasting the pumpkin seeds in the oven on a flat sheet for a few minutes until nicely toasted. Then place to one side.Then, in a heavy based pan or pot heat the coconut oil. Add the onions and gently fry until slightly softened before adding the chilli, ginger and garlic for a further minute. Then add the pumpkin, sweet potato, butter and cumin and cook gently for a few minutes, stirring to avoid burning.
Add the stock and tomato puree. Bring gently to the boil and simmer with lid on for 20 minutes or until ingredients are tender.
Add the coriander, reserving some for serving and transfer the mixture to a blender. Blend to a smooth consistency.
Chop the toasted pumpkin seeds if you wish. Then check the soup for seasoning and serve with the additional coriander leaves, toasted seeds and a dollop of yogurt, which will offset the sweetness of the pumpkin and sweet potato and add a protein punch!
Home you’ve all enjoyed this Autumn, seasonal foodie article…
Love Mel xx