Health

In Season NOW! Immune boosting Autumn Fruits and Vegetables PLUS 12 Autumn recipes you must try

Autumn is here and with it comes the cooler weather and the nasty bugs. Did you know that lots of Autumn vegetables and fruits are rich in vitamins and nutrients that help build your immunity and prepare you for the cold season.

Different autumn foods help work toward warding off the common infections and allergies associated with this season.

Autumn Fruits

These fruits and vegetables will boost your immune system and keep you warm and comfortable, so you are prepared for the cold days.

We have also put together some tasty recipes from the 28 Day Weight Loss Challenge perfect for those long Autumn days.

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. 

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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. 

Kiwifruit is high in vitamin C, K and even E are abundant in this sour delight. It is also abundant in dietary 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.

Sugar Free Vanilla Poached Pears

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. 

Vanilla Quinoa Porridge with Yogurt and Roasted Rhubarb

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. 

Roasted Beetroot and Chicken Super Salad

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 stirfry recipe here. 

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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.

Roasted Pumpkin Soup

5 Autumn recipes to try

Pear, Walnut and Haloumi Cheese Salad

Pear And Walnut Salad

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

Autumn Pearl Barley Risotto

Autumn Pearl Barley Risotto

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

Zucchini and rice frittata

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

Roasted Beetroot and Chicken Super Salad

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

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tracy-hardy
written by:

Tracy Hardy

Tracy has been a digital content producer for the past 9 years. Mum of two boys, slowly finding her way through the tween and teen years at the same time. Beach lover. Terrible housekeeper. Tea drinker. Wine sipper, who sadly can't eat cheese or ice cream. Life is cruel!