As we slow down, the evenings become darker, and we find ourselves with more time indoors, it is a perfect opportunity to spend more time in the kitchen and reconnect with the rhythm of nature.

Just as nature shifts its palette from vibrant greens to rich, earthy tones, our bodies naturally crave different nourishment as the weather cools. Embracing seasonal eating is one of the simplest, most effective ways to support your well-being through the transition into autumn.

Why Is It Important to Eat Seasonally?

From a nutritional perspective, fruits and vegetables harvested when naturally ripe tend to be at their nutritional peak, providing a rich array of vitamins, minerals, fibre, and plant compounds.

Eating with the seasons also naturally brings greater variety to your diet. As the weather changes, so does the harvest, shifting from colourful summer berries and leafy greens to hearty pumpkins, brassicas, root vegetables, and citrus. This makes it effortless to build a diverse, nutrient-dense diet throughout the year.

Beyond nutrition, there are plenty of reasons to lean into the season: from unmatched freshness and flavour to sustainability, affordability, and supporting our local food systems.

Furthermore, nature has a wonderful way of providing us with precisely the nutrients we need for the changing season:

Autumn Veggies to Include in Your Diet

  • Pumpkin & Sweet Potato: A source of beta-carotene for vitamin A production
  • Mushrooms: Sources of selenium, copper, and B vitamins
  • Brussels Sprouts, Broccoli & Cabbage: Vitamin C, folate, and fibre
  • Citrus Fruits: Vitamin C and flavonoids
  • Pears & Apples: Fibre and polyphenols
  • Pomegranate: Potent polyphenols and vitamin C
  • Beetroot: Folate, potassium, and naturally occurring nitrates
  • Walnuts & Pumpkin Seeds: Healthy fats, magnesium, and zinc
  • Garlic & Onions: Sulphur-containing plant compounds and prebiotic fibres

If you are wondering how to combine some of these Autumn foods, here is a nourishing recipe for you:

Seasonal Recipe: Pumpkin & Lentil Dal

As we slow down, the evenings become darker and we find ourselves with more time indoors, its a perfect opportunity to spend more time in the kitchen. To celebrate the cosy months, we love bringing warmth and comfort back to the dining table. Try this grounding, nourishing bowl featuring wholesome autumn staples.

Recipe: Autumn Pumpkin & Red Lentil Dal

Serves: 4
Prep: 15 mins | Cook: 40 mins

Roasted pumpkin

  • 1 small pumpkin
  • 1 Tbsp olive oil
  • 1 tsp ground cumin
  • Pinch of sea salt
  • Black pepper

Dal

  • 2 Tbsp olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, crushed
  • 1 Tbsp fresh ginger, finely grated
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • ½ tsp ground turmeric
  • ½ tsp ground coriander
  • 2 Tbsp tomato paste
  • 200 g red split lentils, rinsed
  • 400 ml coconut milk
  • 500 ml vegetable stock
  • roasted pumpkin (from above)
  • 2 large handfuls baby spinach
  • Juice of ½ lemon
  • Salt and black pepper, to taste

To serve (optional)

  • 2 Tbsp pumpkin seeds, lightly toasted
  • Fresh coriander, roughly chopped
  • 1 Tbsp Coconut yoghurt
  • Lemon wedges

Method

1. Preheat the oven to 200°C. Cut the pumpkin into wedges, remove the seeds and place on a baking tray. Brush with olive oil and season with cumin, salt and pepper. Roast for 30–35 minutes, until tender and caramelised around the edges. Set aside to cool and then cut into smaller chunks.

2.While the Pumpkin is roasting, start the dal. Heat the olive oil in a large saucepan over medium heat. Add the finely chopped onion and cook for 5 minutes, until soft and translucent.

3. Add the garlic and ginger and cook for another minute. Stir through the cumin, garam masala, turmeric, coriander and chilli flakes and cook for 1 minute until fragrant.

4. Add the tomato purée and cook for 2 minutes. Stir in the rinsed lentils, coconut milk, and vegetable stock. Bring to a gentle simmer, then cook uncovered for 20–25 minutes, stirring occasionally, until the lentils are soft and the dhal is thick and creamy. 

5. When cooked, stir through half of the roughly chopped pieces of roast pumpkin and spinach and cook for 1–2 minutes until spinach is wilted. Add the lemon juice and season with salt and black pepper.

6. Serve it up! Spoon into bowls and top with generous chunks of roasted pumpkin, toasted pumpkin seeds and fresh coriander. Add a spoonful of coconut yoghurt and a squeeze of lemon if desired.