As autumn approaches step by step, new vegetables and fruits are added to the stalls with the changing season. The colorful foods that we love so much in the summer months are replaced by more earthy vegetables in autumn tones and citrus fruits, which are rich in vitamins.
Seasonal nutrition is also important in these days when we need to keep our immune system more resistant than ever.
For both our health and the future of our planet, it is best to consume fresh foods on time. We have listed the vegetables and fruits that we will encounter throughout the autumn for you. If your Sunday nets are ready, you can start taking notes.
What is seasonal nutrition? Why is it important?
Seasonal nutrition, a concept that we have heard more often in recent years, forms the basis of a healthy diet. Although it sounds like a new expression, in fact, our ancestors were fed like this centuries ago. Seasonal nutrition, which includes the collection and consumption of food grown in nature as it should be and at the time of harvest, offers us the most nutritious and delicious form of food. However, with the age of consumption, we now see many vegetables and fruits on the counters out of season. Although insufficient resources cause processed production, it is possible to reach real vegetables and fruits in season by following local producers and ecological markets.
When we consume a product in its season, we primarily benefit our own body. These foods are much more nutritious, as they go through an agricultural process where pesticides and chemicals are minimal. More importantly, we are doing nature a favor by consuming local and seasonal products. Since our fruits and vegetables do not come from far away, we reduce our carbon footprint and contribute to the cycle of nature by minimizing the intensive additive content made to increase efficiency. Of course, there is also the economic dimension of the matter. When we consume foods in season, we can also benefit economically, as the costs in production will be low.
What vegetables and fruits should we consume in September?
It would not be a lie if we say September for one of the most beautiful times of autumn. While the hot days of summer are still feeling their effect, a sweet season transition is experienced with slowly turning yellow leaves and light evening winds. This transition is also evident in the counters. Vegetables and fruits, which reflect the colors of the days left from summer, keep morale alive and promise us fertile tables.
- September fruits: Peach, fig, cranberry, damson, grape, jujube, rosehip, fresh walnut, fresh hazelnut
- Vegetables for September: Mushrooms, okra, kidney beans, zucchini, eggplant, bell pepper, green pepper, celery
We recommend that you consume plenty of okra and tomatoes, which are preparing to finish the season this month. Since it is the last time to store it for the winter, it may be useful to sort it out and throw it in your freezer. The foods of September are also great in terms of nutrition. We recommend that you frequently consume plants such as cranberry, damson and rosehip, which are sources of antioxidants with their dark colors. Since antioxidants are one of the keys to keeping the immune system resistant, it is important to store them during seasonal transitions.
September is also a fertile period in terms of omega-3 healthy fats. It would be a good idea to add fresh walnuts and hazelnuts to your snacks. The mushroom, which is frequently consumed by vegetarians with its high protein content, is also experiencing its golden period with autumn. You can sauté and freeze large quantities of mushrooms to reduce the hassle of cleaning and sorting. Then you can heat it and use it in your meals.
What vegetables and fruits should we eat in October?
With this month, we are starting to feel the coolness of the weather. Fortunately, citrus fruits, which are rich in vitamin C, are on the counter in this transitional weather, where we need to be careful not to get sick. Thus, it is possible to keep our immune systems resistant by eating a strong diet in terms of vitamins and minerals.
- October fruits: Grapefruit, lemon, tangerine, pomegranate, pear, banana
- Vegetables for October: Jerusalem artichoke, cauliflower, carrot, leek, red radish, cabbage, lettuce, spinach
The citrus fruits that we look forward to waiting for us ready to meet our vitamin needs. You can add grapefruit to your breakfasts or choose tangerines for your snacks and consume these sour and beneficial fruits. A source of potassium, banana is also a very satisfying fruit. It is always a good accompaniment to oatmeal breakfasts and also forms the basis of delicious smoothies. You can also chop some of it and store it in the freezer and keep it ready for your smoothie bowls.
For those who love olive oil dishes, October is a time to enjoy the flavor of vegetables. You can make delicious dishes from zucchini, carrots, leeks and cauliflower. You can try making lactofermented pickles with cabbage and get a natural source of probiotics. Greens are also eye-catching to make different salads with all their vitality.
What vegetables and fruits should we consume in November?
With the month of November, the signals of cold winter days are starting to come. Even though the sun surprises us and warms us up, we should protect ourselves well and keep seasonal foods that will benefit our immune system from our daily meals this month when we have to get used to the cold. We can prepare for the winter with health and taste with nutritious root vegetables and fruits with plenty of vitamins.
- November fruits: Orange, pomegranate, quince, apple, kiwi, pomegranate, persimmon, chestnut
- November vegetables: Brussels sprouts, pumpkin, turnips, potatoes, chard, beets
The best time to consume kiwi, which is a source of vitamin C and E, starts as of this month. At the same time, it's time for delicious oranges. Those who love persimmon, which has a short season, should not miss it and consume it in abundance. The chestnut, one of the symbols of winter, is slowly starting to appear. Doesn't chestnut kebab sound very enjoyable in these social distance days when we are closed to homes?
The time has come for the beet, which is a very good source of antioxidants with its purple color. You can add it to your salads in boiled or baked form, set up pickles and stock up. Pumpkin, the harbinger of the new year, also comes to light. We can say that it is the favorite period of pumpkin dessert lovers. The vegetables of the previous month, cauliflower, leeks and cabbage are waiting for you in markets and greengrocers for you to consume with all their vitality.
