AUTHOR

MARNIE NITSCHKE Marnie Nitschke is an Accredited Practising Dietitian working at n4 food and health , and in private practice at Fork That Nutrition . Follow on Instagram @ forkthatnutrition

Marnie shares how you can enjoy coloured fruits and vegetables this autumn .

Autumn is approaching again and that means cooler days and new , seasonal produce . It ’ s a good time to change the fruits and veggies you ’ ve been using and try some new recipes . From cranking up the slow cooker again with stews and soups , to stir-fries , autumnal salads and pasta dishes – we have some great seasonal recipes to inspire you !

You might notice a common theme in this edition – in just about every article ( from chocolate to skin care ), the heroes are antioxidants – particularly polyphenols and flavanols . Think of these nutrients like little ‘ wellness warriors ’ that travel through our blood stream , fighting damage in our bodies wherever they go . Antioxidants can protect us from premature ageing , sharpen our brain function , fortify our gut health and reduce our risk of chronic disease .

Plant foods ( especially vibrantly coloured seasonal fruits , vegetables and herbs ) are some of the richest sources of

antioxidants around . Aim to consistently eat a rainbow of different colours – it ’ s a simple , but incredibly effective way to eat yourself to better health .

Whilst fruit and vegetables are good for you , seasonal produce is even better . Why ? It ’ s grown locally , has travelled less and it hasn ’ t been sitting in a cold store for months . Plus , the right weather and growing conditions results in better taste , texture and higher nutrient levels .

With that pep-talk in mind , you ’ re probably now wanting to know what is in season in Victoria this autumn . Let ’ s take a look !

Fruits :

Apples , bananas , figs , strawberries , persimmons , pomegranates , grapes , melon , pears ( including nashi ) and rhubarb . Citrus fruits like grapefruit , mandarins , and oranges are great autumn choices .

Vegetables :

Beans , beetroot , Brussels sprouts , cabbage , capsicum , carrot , cauliflower , celery , chillies , corn , cucumber , eggplant , leek , lettuce , onion , parsley , parsnip , peas , potatoes , silver beet , spinach , spring onion , squash , sweet potato , tomatoes and zucchini .

Look out for these recipes using seasonal fruit and veg in this edition :

PAGE 4 PAGE 12

PAGE 13 PAGE 17

YMCA HEALTHY LIVING MAGAZINE 5