The best, nutritionist-approved autumn foods
Zoe Bingley-Pullin shares her top autumnal ingredients.
Zoe Bingley-Pullin is a Nutritionist, Mother, Chef and Founder of Nutritional Edge, a nutritional consultancy company based in Sydney.
Here she shares with us her favourite autumnal produce.
Figs are in plentiful supply during autumn and a great option when it comes to boosting fibre intake. Figs offer a powerhouse of nutrition including potassium, calcium, magnesium, iron and copper. Figs can be eaten raw, poached or baked, served with yoghurt for a quick breakfast or snack.
Beetroot is an in-season root vegetable rich in vitamins, minerals and antioxidants. It is a nutrient-dense and versatile option when it comes to autumn vegetables. Try freshly grated and added to meals, fermented or roasted and tossed through cooked grains.
Miso paste is made from fermented soybeans and can be used as a stock, to make soup, in dressings or as a marinade for meat. Once opened, it lasts for up to two years so it’s a great ingredient to have on hand in the fridge.
Lentils offer a great source of plant-based protein along with fibre. A slight chill to the air often has us craving more hearty and warming dishes. Lentils are quick way to create a meal sure to satisfy. Use in soups, stews, stir-fries or warm salads.
A strong immune system is needed leading into the cooler months and fermented vegetables like sauerkraut and kimchi are rich in live enzymes and good bacteria. They’re made by adding salt to vegetables (such as cabbage) and allowing the process of lactic acid fermentation and growth of friendly bacteria over time to create a nutrient dense ‘condiment.’
Zoe’s book Falling In Love with Food is a collection of her recipes designed for effortless entertaining, clever healthy twists on indulgences, and child-friendly options to delight fussy little eaters.
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