Walking along a quiet street that is lined with trees, the slow transition to autumn becomes noticeable. The bright green of summer turns to shades of orange, yellow and red while you feel the cool evening air approaching hinting at the changes to come. You reflect on a summer gone by; long days spent lounging in the sun. With the UK seasonal changes of autumn already setting in, now is a perfect time to think about boosting your energy with autumn diet as the food cooked with seasonal ingredients will not only nourish your body but also uplift you in retirement.
Seasonal Eating Offers Many Advantages
Eating in season goes beyond the pleasure of fresh fruits and vegetables, it is connecting with nature, eating foods at a time when they are most nutritionally beneficial and perfect for preparing our bodies for those colder months to arrive.
Nutrient Density: Autumnal vegetables such as squash, sweet potatoes and leafy greens are healthy super-food filled with necessary vitamins including A and C, potassium and fiber which are essential nutrients for building strong immunity. This is important as it starts to cool down and flu season comes around.
Taste Better: Fresh, seasonal produce has a flavour that you just cannot compare. Eating seasonally also has a way of making you appreciate the taste, making your meals more enjoyable and satisfying.
Cost Effective: Seasonal produce fruit and vegetables costs less in season than the out of season variety as they are available locally. This makes healthy diet pocket friendly in retirement.
Environmental Factor: There are environmental benefits associated to eating produce in season. It means eating local produce which reduces carbon footprint for transporting food from long distance and our local farmers are supported and ensures sustainability.
Autumn Superfoods for a Healthy Retirement
Superfoods in the autumn diet can give you great nutritional boost that is crucial to help care for your overall health. Some seasonal foods that you can try to enjoy this autumn are.
Pumpkin: So much more than decorations during Halloween. As a rich source of beta-carotene, fiber and potassium, pumpkin is an adaptable culinary ingredient that can be used in both sweet & savoury dishes. The beta-carotene that it provides converts to vitamin A and useful for eye health, as well as developing immune function.
Brussels Sprouts: Rich in vitamins C and K, folate, and fiber like most cruciferous vegetables. Rich in antioxidant. It keeps the body protected from stress.
Sweet Potatoes: Packed with fiber, vitamins A and C, as well as potassium. Sweet potatoes are a tasty side dish that supports heart health and blood sugar.
Pear (Dietary Fiber, Vitamin C & Copper): Pears are best for digestive health. They are naturally sweet, so they can complement a salad or dessert or be eaten on their own.
Kale: These leafy greens are packed full of nutrients, including vitamins A and C, as well as calcium (which aids teeth formation), vitamin K (good for bone health) and antioxidants. Kale aids in bone health, strengthens the immune system and has anti-inflammatory effects.
Delicious and Nutritious Autumn Recipes
Check out a few simple recipes that highlights the season’s best fruits and vegetables. The recipes below are nutrient dense and amateur-chef friendly so you too can eat your way into retirement.
Pumpkin Sweet Potato and Rosemary Soup
Ingredients:
1 small pumpkin, peeled and cubed
2 sweet potatoes, peeled and cubed (medium)
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1 tsp ground cinnamon
Salt and pepper to taste
Olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. As the pumpkin and sweet potatoes roast, combine with Olive Oil, Cumin, Cinnamon Salt & Pepper. Spread it out on a baking sheet and roast for 25 – 30 minutes (or until fork tender).
3. Add the onion and garlic in a large pot, sauté until soft.
4. Return the roasted vegetables and vegetable broth to the pot. Simmer for 15 minutes.
5. Puree with a blender until smooth.
6. Sprinkle with olive oil or cinnamon and serve immediately.
Autumn Vegetable Stir-Fry with Garlic and Ginger
Ingredients:
1 medium sweet potato, peeled and slice thin
1 medium zucchini, sliced
1 red bell pepper, sliced
1 small onion (yellow), julienned
2 cups broccoli florets
2 cloves garlic, minced
1 tablespoon fresh ginger, minced
2 Tbsp soy sauce, or tamari
1 tablespoon olive oil
1 Teaspoon of Sesame Oil (optional)
One tablespoon sesame seed (optional)
Cooked rice or quinoa, for serving
Instructions:
- Vegetables: Cut vegetables thin and equal pieces, this helps them cook faster and evenly in the stir-fry.
- Sweet Potato: In a wok, heat the olive oil over medium. Add the sweet potato and cook for 5-7 minutes. Stir occasionally until it begins to soften.
- Mix in Vegetables: Add onion, red bell pepper and broccoli into the wok. Continue to stir-fry for 5 minutes more or until vegetables are crisp-tender.
- Add the garlic and ginger: Add in the minced garlic and ginger to the wok, cook for 1-2 minutes until fragrant.
- Season and Serve – In the wok, drizzle soy sauce (and sesame oil if using), tossing to mix well evenly across vegetables. Cook for another 2 minutes. Sprinkle with sesame seeds.
Serve: Serve stir-fry over cooked rice or quinoa.
Stay Healthy and Embrace the Season
Stay well as you head into autumn! In addition to eating according to the season, remember it is beneficial to stay active and well-hydrated; and connected with loved ones! For more tips on how to keep your life in balance to help you live your best life in retirement, please see our previously published article: My Journey to Healthy Eating in Retirement has advice on healthy eating.
Come be a part of our little community and share your own recipes, as we celebrate the season and enjoy an awesome healthy lifestyle!
