Seasonal Eating for Autumn

With March heralding the beginning of autumn, we say farewell to the abundance of warm sunshine on our skin and lazy afternoons by the sea. It is now time to embrace the cooler days, warm mugs of tea and nourishing meals.

One of the best ways that you can support your body during the transition of seasons is to eat seasonally. Seasonal eating has many benefits; it’s in plentiful supply so gentler on your wallet, it is more likely to be locally sourced meaning it’s fresher with a smaller environmental impact, and it supports the farmers in our own backyard.

The earth gifts us with the sustenance it feels best equips us for the temperatures and tribulations of that particular season, so honouring these gifts is important. In winter, produce containing high amounts of vitamin C such as citrus fruits, naturally boost our immunity to protect against the winter flu. Summer gives us stone fruits full of beta-carotene and carotenoids which help to protect our skin against sun damage.


March through to May offers up some of nature’s sweetest fruits; mangoes, strawberries, kiwi fruits and peaches. We can also still enjoy bananas and avocado, so rolled oats topped with sliced banana and mashed avocado on sourdough are perfect for autumn.

Other fruits to enjoy are blackberries, plums, passionfruit and raspberries.


Starchier root vegetables are plentiful in autumn so make the most of carrot, potato, sweet potato and hearty pumpkin. Roast a big tray of vegetables on a Sunday night; try brussels sprouts and cauliflower which roast up to perfection. Toss them into a Buddha bowl with drizzled tahini and goat’s cheese to have in during the week. Zucchinis work well when thrown into smoothies and cook your tomatoes to release their powerful, antioxidant content.

Other vegetables to enjoy are beetroots, artichokes, onions, cabbage, capsicums and spinach.


Autumn will see you shift from cold smoothies and salads to warm, nourishing meals. Experimenting with seasonal herbs and spices is a way to add extra flavour to your cooking. If you feel a cold coming on, boil some fresh ginger root and sip it with lemon and honey, or make a pesto sauce with fresh garlic for an immune-boosting pasta. If you have fresh rosemary growing nearby try a rosemary tea for detoxification, or integrate some thyme, chilli, coriander, parsley or sage into your next soup, stew or risotto.

Image: Mark Mahaney

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