Right now marks a period of abundance in the British seasonal food calendar, as a huge number of delicious fruits and vegetables are ready to harvest.
From the last of the sun-ripened tomatoes, courgettes and cucumbers, to the fresh plums, pears, squashes and leafy vegetables that are just starting their season, there’s plenty to choose from.
Eating seasonally doesn’t just mean enjoying more delicious produce. Studies suggest that fruits and vegetables harvested at their peak ripeness will contain higher levels of nutrients. If purchased from a supermarket, they’ll also be cheaper as the travel costs are lower.
These are some of the most nutritionally beneficial British-grown fruits and vegetables you should be eating right now.
What to eat in autumnBroccoli
Broccoli, part of the cruciferous vegetable family, starts getting into its peak season in September. (Getty Images)
Broccoli belongs to the cruciferous family of vegetables, which are known for offering a range of health benefits, including:
reducing the risk of heart disease
containing cancer-fighting properties
helping to improve blood pressure and cholesterol
it’s high in fibre, vitamin C and K and is a good source of plant protein
How to cook broccoli
Broccoli can be cooked in many ways, including steamed, boiled, roasted, or fried. Steaming it is a great way to cook it without using oil and retain its nutritional benefits. You can also boil broccoli and blitz it into soups or add it to a stew for additional fibre.
Roasting it is a great way to bring out the flavour. Simply divide the vegetable into florets and stems, toss it in a little olive oil and seasoning, and roast at 180 °C for 25 to 30 minutes, turning halfway.
Beetroot
Beetroot is particularly beneficial in lowering blood pressure and cholesterol. (Getty Images)
Due to the high levels of potassium and nitrates, beetroot is often recommended as part of a healthy diet to maintain good blood pressure or help to lower it. Other benefits include:
excellent source of essential minerals and vitamins
high levels of manganese, which supports healthy bones and brain function
How to cook beetroot
Beetroots can be eaten raw or cooked by boiling, baking or roasting. They require low and slow cooking, so you can either wrap them in foil or place them in water in an oven-safe lidded dish and bake for two to three hours in a low oven. Alternatively, you can simmer them for an hour.
Kale
Kale, a dark leafy green, is rich in vitamins and antioxidants and sometimes referred to as a ‘superfood’. (Getty Images)
Like broccoli, kale is a cruciferous vegetable from the mustard family. It’s known for being rich in vitamins, minerals and antioxidants. Plus, it’s:
packed with selenium, which is crucial for supporting the immune system and thyroid function
contains lots of beta-carotene, which protects against oxidative stress and inflammation
How to cook kale
Kale can be eaten raw in a fresh salad, but may be unpleasant in texture for some people. Massaging the leaves with lemon juice and olive oil can help make them more tender and palatable. They also lend themselves well to roasting, boiling and steaming.
Roasted kale leaves can make for a tasty, crispy, high-fibre snack. Remove the leaves from the tough stems and shred them into bite-sized pieces. Wash the leaves and toss them in olive oil and seasoning, then roast at 180C for 15 minutes, turning them halfway to ensure the whole leaf gets crispy.
Mushrooms
Mushrooms are a unique source of vitamin D and you can increase their levels of vitamin D by placing them under the sun before cooking. (Getty Images)
There are many different varieties of mushrooms at this time of year, including oyster mushrooms, chanterelles, hedgehog mushrooms and porcini mushrooms. They have many benefits, such as:
a good source of selenium
packed with beta-glucan, a type of soluble dietary fibre that helps lower cholesterol, improve immune function and improve blood sugar control
How to cook mushrooms
Mushrooms can be cooked in a huge number of ways, whether roasted, fried, sautéed, or baked. A wild mushroom risotto is a simple and tasty way to welcome autumn; just chop up and sauté any combination of mushrooms you like and cook them into risotto rice with vegetable stock and Parmesan. Add fresh herbs like thyme and parsley for extra flavour and fibre.
A top tip is to place mushrooms in the sunlight for up to 60 minutes before cooking them. Studies have confirmed that this increases levels of vitamin D in the mushrooms, making them an even more excellent source of dietary vitamin D.
Plums
Deep purple plums are a British autumnal treat and particularly good in cakes, crumbles, jams and preserves. (Getty Images)
A variety of plums come into season toward the end of summer and the start of autumn, ranging from deep purple damsons to brightly coloured greengages. Benefits of plums include:
good source of vitamins C, A and E
contain antioxidants that can protect against cellular damage
high in fibre (2.4g per 100g of raw plums)
How to cook plums
Plums can be tart and so often taste better cooked than raw. However, some varieties like greengages, Mirabelle plums or Elephant Heart plums – the latter being the most common variety sold in supermarkets – are delicious when eaten fresh.
Plums are often used to make cakes or crumbles, jams or preserves. You can even use them to infuse gin to make plum-flavoured gin, or turn them into a jelly to be enjoyed with cheese.
Pumpkins
Roasted pumpkin is one of the tastiest ways to enjoy this autumnal vegetable. (Getty Images)
Pumpkins aren’t just for Halloween, they are a great source of vitamins, minerals and dietary fibre. From September onwards, different varieties of pumpkins and squashes will come into season at different times, peaking in October. Benefits include:
a good source of magnesium
good source of beta-carotene
How to cook pumpkins
These versatile vegetables are delicious when roasted or grilled, or even boiled and blended into soups. You can even skip the very difficult part of taking the skin off by roasting the whole pumpkin at 170C for between one hour and 40 minutes to two hours, depending on its size. Once cooked, you can easily cut into the top of the pumpkin and scoop out the seeds within.
Potatoes
A baked jacket potato with the skins on and topped with fibre-rich baked beans can make for a surprisingly healthy meal. (Getty Images)
The humble potato is a staple of British cuisine, and it’s much more nutritious than you might think. There are numerous varieties to choose from, from fluffy Maris Piper potatoes, perfect for baking and mashing, to the more waxy and sturdy Jersey Royal potatoes that lend themselves well to roasting and boiling. Health benefits include:
How to cook potatoes
Experts recommend eating the whole potato, skin and all, to get the most health benefits from it. A baked potato is a great way to do this, especially when loaded with fibre-filled baked beans or gut-healthy Greek yoghurt and chives.
Boiled potatoes with their skin on also make a great potato salad, while smashed roasted whole potatoes provide plenty of crispy texture.
Apples
Did you know that eating apples can be good for your teeth? (Getty Images)
The UK is home to a huge range of apples, and they are at their best from late August through to November. Health benefits include:
How to cook apples
The best way to enjoy apples is to eat them raw, as they are surprisingly good for your teeth! The act of biting into an apple, particularly with the skin on, can help scrub your teeth and chewing it can help remove other food debris caught between teeth.
However, as they are high in natural sugars, you should rinse your mouth with water to remove any residual acid from the apples.
They also lend themselves well to baked goods like crumbles and pies, or you can chop them up raw and add them to salads for a sweet, crunchy note.
Spinach
Spinach is a highly versatile leafy green that adds fibre and nutrients to almost any meal. (Getty Images)
Spinach is available all year round, but comes into season in the spring and the autumn. Health benefits include:
high in iron and magnesium
How to cook spinach
These leafy greens are highly versatile and can be eaten cooked or raw, and added to just about any dish.
Simply add the leaves to any salads or layer them up in a sandwich to eat them raw. They will also easily melt into stews and savoury bakes, or you can simply sauté them with garlic and olive oil and eat them alongside your favourite lean protein for a low-fat, low-calorie dinner. Spinach is also popular in green juices and smoothies, as it blends easily and adds plenty of fibre.
French and runner beans
Britain is already in love with beans, but during this time of year, long pods of bright green beans are at their best. French beans, also known as string beans or green beans, as well as runner beans, are brimming with benefits, including:
good source of iron and potassium
How to cook French and runner beans
They’re delicious when steamed, sautéed or roasted. Chop the beans, pod and all, into small rounds and add them to fried rice, sautéed greens, or stews for additional fibre and flavour. They are also delicious when roasted alongside plenty of garlic and herbs or boiled and served alongside fish.
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