Autumn is well and truely here and with it comes the cooler weather and the nasty bugs.

Did you know that lots of in season vegetables and fruits are rich in vitamins and nutrients that help build your immunity and prepare you for the cold and flu season?

We sat down with Moshy’s Lead Dietitian, Kirby Sorensen to get the most accurate and up-to-date information, helping us cut through the noise and debunk some common immune system myths you might hear this season.

Seasonal Produce
Fruits and vegetables that are in season are typically cheaper. Check local markets for the best deals.

Frozen VS Fresh
Frozen fruits and vegetables are often more affordable than fresh, last longer, and are just as nutritious as they are frozen at their peak ripeness. They’re perfect for smoothies, soups, and cooking.

Buy in Bulk
Staples like oats, rice, beans, and lentils are budget-friendly and packed with nutrients. Buying them in bulk can save you money, just ensure you can use them before they expire.

Legumes
Beans and lentils are excellent sources of protein, fibre, and various vitamins and minerals that support the immune system. They are also very affordable.

Root Vegetables
Carrots, sweet potatoes, and potatoes are inexpensive, versatile, and rich in vitamins like Vitamin A and C, as well as antioxidants.

Aromatic vegetables
Garlic and onion are not only filled with flavour but they can also support your immune system, they are generally quite cheap and can be used in various different recipes.

Canned Foods
Canned tomatoes, fish (like tuna and sardines), and some fruits are affordable and convenient sources of important nutrients. Opt for varieties with no added salt or sugar.

Imperfect Produce
Many fruits and vegetables can be purchased cheaper if they look less than perfect, Woolworths has “The Odd Bunch”, Coles has “I’m Perfect”, you can also find many of these options online to support farmers and smaller businesses by purchasing the produce the bigger shops do not want to stock.

Whole Grains
Affordable options include brown rice and oats, these provide fibre and other nutrients that contribute to a healthy gut, which plays a significant role in a healthy immune system.

DIY
Consider a small herb garden with things like basil, rosemary, and mint, these can add flavour and potential health benefits to your meals without costing too much.

Catalogue & Compare
Prices vary greatly depending on the weekly sales, spend a little time browsing the catalogues each week and compare what healthy options are more beneficial to keep your hard earned money in your pocket!

In season produce

Apples

Apples are a great source of vitamin C and dietary fibre and the phytonutrients present help lower LDL or bad cholesterol. This can lead to reduction in risk of heart disease.

Try our Raspberry and apple crumble muffins recipe here. 

Bananas

Banana is the best fruit source of vitamin B6 and is also a fabulous source of potassium.

Try one of our banana smoothie recipes here. 

Kiwi Fruit

Kiwi Fruit stands out with its remarkably high Vitamin C content, often surpassing oranges, and they also provide Vitamin K, Vitamin E, folate, potassium, and fibre.

Try our brekkie bowl with kiwi recipe here. 

Imperial mandarins are high in vitamins A and C. They also contain calcium, magnesium and potassium. The fruit is also a good source of dietary fibre.

Packham pears are high in vitamin K, C and fibre.

Try our pear and blueberry loaf recipe here. 

Rhubarb are a powerhouse of B vitamins, vitamin A and K.

Try our Strawberry and rhubarb crumble slice recipe here. 

Autumn Vegetables

Bok Choy, Asian greens such as bok choy which is a brilliant source of vitamin A and C. It is also a source of iron and calcium like other green leafy vegetables.

Try our Chicken Laksa with Bok Choy recipe here. 

Beetroot is a great source of folate but also has a compound called betaine which is thought to protect against liver disease. It has also been thought to reduce blood pressure.

Broccoli is known as the “Crown Jewel of Nutrition” since it possesses vitamin C, vitamin A, folate, vitamin E, along with significant amounts of minerals such as potassium and iron. It is also a brilliant source of fibre.

Try our Chicken, Cashew and Broccoli stir-fry recipe here. 

Carrots are high in vitamin A, B and C, fibre and low in kilojoules.

Try our Carrot and zucchini cake recipe here. 

Mushrooms are a terrific source of the range of B vitamin as well as the essential minerals selenium, copper and potassium.

Zucchini is another great source of vitamin A as well as potassium and folate which is important in a pregnancy diet.

Pumpkin is a great source of Vitamin C and Fibre. Try this amazing Pumpkin and lentil curry.

5 Autumn recipes to try

Pear, Walnut and Haloumi Cheese Salad

Get this recipe from the 28 Day Weight Loss Challenge HERE.

Autumn Pearl Barley Risotto

This recipe from the 28 Day Weight Loss Challenge is available HERE.

Zucchini and rice frittata

This recipe direct from the 28 Day Weight Loss Challenge can be found HERE. 

Pasta Alfredo with Broccoli & Bacon

Grab the recipe from the 28 Day Weight Loss Challenge HERE. 

Roasted Beetroot and Chicken Super Salad

Get this recipe direct from the 28 Day Weight Loss Challenge HERE.