Wellness 14/09/2020

Grapes in September and squash in October: ideal foods for autumn

September 21 heralds the arrival of autumn! After a year of patient waiting, a wide range of fruit and vegetables are ready to be added to our daily dishes. From chestnuts and grapes to winter squash, all these seasonal fruits and vegetables may be used in a wide variety of delicious recipes. To adapt your cooking to the season, here is a list of what you should pick up from your local greengrocer or supermarket.

Autumn cooking prepares the body for the cold winter months. Its flavours are earthy, as the soil makes its mark on what grows there. The leaves of cabbage and squash come up from the surface, while onions, carrots and turnips grow deep down in the soil. To benefit fully from the nutrients contained in fruit and vegetables, we must eat them in season. Do you know why?

Why is it best to eat seasonal fruit and vegetables?

Nature is extraordinary: it gives us everything we need when we need it. Seasonal foods are delicious and environmentally friendly. And eating them also allows us to break away from our regular eating habits and discover new foods, which are particularly rich in minerals and fibres as they are harvested when ripe.  
 
Seasonal fruit and vegetables meet our nutritional needs at the right time. In the autumn and winter, nature provides us with vegetables rich in minerals and citrus fruit packed with vitamin C to boost our immune systems and prepare our bodies for the cold weather. During the hot summer months, on the other hand, our bodies require more water. Nature therefore produces fruit and vegetables that contain a great deal of water, such as melons, watermelons, tomatoes, courgettes, red berries, etc.
 

They are also richer in antioxidants. Antioxidants are molecules that protect the cells in our body from external stress factors (UV rays, pollution, cigarette smoke etc.), helping to prevent certain diseases and delay signs of ageing. Plants produce antioxidants as a defence mechanism, particularly for protection against the sun. And, as seasonal fruit and vegetables are harvested when ripe and only stored for a short period of time, they are still brimming with life.

They taste better. Fruit and vegetables that ripen in the sun develop flavours which those ripened in greenhouses or during shipment cannot. For example, tomatoes consumed during the winter months are basically tasteless.

They are not so heavily treated. Most out-of-season fruit and vegetables are grown in greenhouses, where they are sprayed with pesticides and other harmful substances that help them grow and compensate for a lack of sunshine. Yet, plants that grow in the soil have the fabulous capacity of adapting to all climates as well as certain diseases.

They are less expensive. Local and seasonal products require less transport and have no import taxes, which positively affects the price.

 

In my autumn dishes, I use:

Marrow, red kuri squash, butternut and pumpkin: the stars of the season!  

From October to December, all sorts of winter squash can be used to make soups and tarts. Revitalising and stimulating, these carotenoid-rich vegetables may be used in a myriad of recipes, from starters to desserts. In addition to traditional soups and purées, they are delicious pan-fried, au gratin, in a salad, crumble, cake or even with pasta.

Squash are related to courgettes and cucumbers, and divide into two large families, based on taste. Non-starchy squash are mainly used for making soups. This category includes French heirloom pumpkins, butternut and blue Hungarian squash. The other main family of squash is more floury. It remains firmer when cooked and is better au gratin, in quiches and roasted. This category contains red kuri squash, kabocha squash, shiatsu squash and more. And then there are squashes that do not fit into any category and are cooked differently: pattypan or sweet dumpling squash that can be stuffed, and spaghetti squash that forms long strands like spaghetti when grated after roasting and may be eaten in the same way.

Health benefits generally speaking, winter squash contains many antioxidant compounds, which protect the cells in our body. They are also rich in vitamins and minerals, including vitamins A, C and B2, and iron and manganese. Their beta-carotene is excellent for the skin and their high vitamin E content protects against bad cholesterol.

Tips : Do not throw away your squash seeds. You can dry them and then gently roast them in the oven to make savoury or sweet treats.

Our delicious recipe Butternut and sweet potato curry

 

Parsnip, a forgotten vegetable

Grown since the middle ages, parsnip has gradually fallen into oblivion. However, this vegetable, a cousin of the carrot, has exceptional health benefits Indeed, the word parsnip is originally derived from the Latin word “panacem”, meaning "remedy". Parsnips are extremely rich in vitamins, minerals, fibres and antioxidants, and have a subtle, slightly sweet flavour.

When cooked, parsnips offer a wide range of textures and flavours. They may be consumed raw or cooked: grated in a salad with apple, added to mashed potatoes, deep fried, in a soup or simply roasted in the oven. Parsnips are delicious au gratin, and in tarts and quiches, in which they can be combined with other vegetables. They go very well with mushrooms, meat and smoked fish. You can also choose to make the famous Irish recipe, colcannon, by combining parsnips, potatoes and cooked onion au gratin. Sweetened parsnips may be used in tarts and cakes.

Health benefits: Parsnips are an excellent source of folic acid, dietary fibres, vitamins (B1, B5, B6, B9, E, C, K1), minerals (potassium, calcium, manganese, zinc, magnesium) and trace elements (selenium, phosphorus). They are also also recommended for their high levels of proteins, carbohydrates and lipids. As they are rich in fibre, they help regulate intestinal transit. The parsnip is a vegetable that contains specific antioxidants, such as apigenin, which has anti-inflammatory properties. Moreover, like carrots, parsnips contain polyacetylenes, a molecule known for its anti-bacterial and anti-inflammatory action.

Tip : once peeled and washed, add lemon juice to the parsnips to prevent them from turning black.

Our delicious recipe : Parsnip chips with honey and sweet spices

 

Grapes for energy

Both black and white grapes are the ideal fruit for cleansing the body before the winter months. They are also packed with vitamins and minerals! To take full advantage of the pain-killing, anti-inflammatory, antioxidant, circulation-boosting, detoxifying and diuretic properties, it is best to eat the entire grape, including its seeds. As grapes easily absorb pesticides, it is preferable to purchase only organic varieties.

Grapes may be used in both sweet and savoury dishes, jams, tarts and clafoutis, fruit salads or with grated carrots. They are also delicious with cheese, chicory, fish, poultry and meat. Grapes may also be eaten with more refined dishes, such as foie gras. As for raisins, they may be used in many different recipes, such as cookies, bread, roasted apples filled with nuts, and banana bread.

Health benefits : Grapes contain a significant amount of powerful antioxidant flavonoids (black grapes have twice as much as white grapes), as well as polyphenols called resveratrols. These antioxidants prevent certain cardiovascular diseases and help lower bad cholesterol. The polyphenols contained in grape seeds slow down the skin ageing process by protecting skin from free radicals. They also strengthen skin collagen and elastin. Grapes are also a source of minerals, acids and trace elements, such as phosphorus, potassium, calcium, magnesium, sulphur, chlorine, silica, manganese, iron, iodine, zinc and copper as well as vitamins (C, A, B1, B2, B5, B6, B9, E, PP, P). Their sugars are directly absorbed by the body.

Tip : to prevent raisins from falling to the bottom of your baking pan when making a cake, simply roll them in flour before adding them to the mixture.

Our delicious recipe Autumn tabbouleh with figs, grapes and goat cheese

 

Fresh figs, the sun-kissed fruit

White, black, green or violet, figs are soft and fleshy fruit that contain small crunchy seeds and have a sweet or tart flavour. They add an original touch to numerous sweet and savoury recipes, while supplying fibre, potassium, copper and antioxidants.

To enjoy to the full the many benefits that a fig offers, it is best to eat it raw. However, figs may also be used in tarts, cakes, jams, fruit salads, clafoutis and prepared au gratin. They may be added to fruit purée, poached in sweet wine or roasted in the oven alone or with apples. Figs are ideal as a dessert or as a side dish with poultry. They are also delicious when combined with savoury foods, such as goat or sheep cheese or Italian ham. They may also be enjoyed on a slice of whole wheat bread, with pepper or olive oil, or added to a salad. When dried, they can be eaten alone or together with almonds and walnuts.

Health benefits: Although figs contain very little vitamin C, they have high levels of vitamins from the B group. As they are rich in vitamins B1 and B3, figs stimulate the energy metabolism: vitamin B1 plays a role in energy production, while vitamin B3 allows for the release of energy, based on the body’s specific needs. They also contain a large amount of vitamin B5, which improves the health of both our hair and skin, as well as the proper functioning of the nervous system. Vitamin B6 helps produce taurine, known for its calming action and essential to the synthesis of serotonin, a neurotransmitter that regulates the sleep-wake cycle. Moreover, B6 facilitates the absorption of magnesium. Figs are also rich in calcium and contain a wide variety of trace elements: iron, copper, zinc, iodine, manganese, phosphorus and especially potassium, and therefore play a role in regulating blood pressure and preventing cramps and sore muscles. They are extremely rich in fibres, helping to promote intestinal transit.

Tip : Figs are fragile, and rapidly become damaged. Do not keep your figs for more than 24 hours, unless they are unripe.

Our delicious recipe : Figs in almond and salted butter caramel sauce