AUTHOR
MARNIE NITSCHKE Marnie Nitschke is an Accredited Practising Dietitian who specialises in gastrointestinal nutrition . Find out more at forkthatnutrition . com and follow her on Instagram @ forkthatnutrition .
SEASONAL PRODUCE We explore the perks of seasonal eating in autumn with dietitian Marnie Nitschke .
It ’ s been a welcome , but hot few months , with beautiful summer produce like mangoes and berries in abundance . But just as it does every year , summer has turned into autumn , and we ’ re now starting to get a few chillier days and nights , and some fresh new produce . I ’ m really looking forward to some hearty autumnal recipes – of which there are plenty in this edition . |
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Let ’ s firstly take a look at what ’ s in season during the autumn months :
Fruits : Apples , bananas , figs and strawberries , persimmon , pomegranate , grapes , melon , pear ( including nashi ) and rhubarb .
Citrus fruits – grapefruit , mandarins , and oranges are delicious autumn choices . Vegetables : Beans , beetroot , Brussels sprouts , cabbage , capsicum , carrot , cauliflower , celery , chillies , corn , cucumbers , eggplant , leeks , lettuce , onions , parsnip , peas , potatoes , pumpkin , silverbeet , spinach , spring onion , squash , sweet potato , tomatoes and zucchini .
Herbs : Basil , chervil , chives , coriander , dill , mint , oregano , parsley , rosemary , tarragon , thyme and sage .
Tomatoes are well and truly still with us , and there ’ s so much to love about a sun-ripened tomato . The colour , aroma and the amazing flavour – not to mention the incredible package of nutrients inside . Now ’ s the time to snap up ripe , juicy tomatoes at the lowest prices and use them in salads , salsas and sandwiches . Chop them and spread over toast with garlic , fresh herbs , olive oil and balsamic . Or cook them down into a delicious pasta sauce or stew with seasonal eggplant and basil , or keep it simple with a veggierich spaghetti bolognese . Sweet potato and beetroot are two more vegetables that really shine in autumn . I love these root vegetables roasted , incorporated into warm salads with zesty flavours like feta , lime and Middle Eastern spices . Check out the recipes below if you ’ d like some direction . Flip over the page , and you can learn all about another seasonal autumn star – Brussels sprouts . If you ’ re a bit like me , and were bought up thinking Brussels sprouts were weird , mushy little cabbages , you ’ ve got to have a read ! Not only are sprouts packed with nutrition , they ’ re also delicious when you cook them just right . Forget boring boiled Brussels sprouts , and embrace new ideas like Brussels sprouts salad and roasted sprouts with bacon and lentils .
NOW ’ S THE TIME TO SNAP UP RIPE , JUICY TOMATOES AT THE LOWEST PRICES AND USE THEM IN SALADS , SALSAS AND SANDWICHES .
Here ’ s a round-up of our recipes using seasonal produce in this edition
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Roasted
Brussels sprouts with crispy lentils , bacon and almonds & Brussels sprout salad
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Warm Greek salad |
Carrot , Coriander and kale fritters |
Eggplant lasagne |
Cheesy vegetable pizza scrolls |
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YMCA HEALTHY LIVING MAGAZINE 3