Autumn fruit and veg

Autumn is the season of 'mists and mellow fruitfulness' and it certainly is a great time for fruit, and vegetables too.

Lots of delicious British-grown varieties are in season, such as blackberries, plums, apples, pears, pumpkins, leeks, courgettes and parsnips, to name but a few. Here we look at a selection of autumnal fruit and veg, the nutrients they contain and some ways to enjoy them.

Apples and pears

There are lots of tasty varieties of apples around at this time of year, such as Cox's orange pippins and russets. Apples are a source of lots of nutrients, such as potassium, calcium, vitamin C and dietary fibre. They are great to eat raw, baked with sultanas, or in warming puddings such as crumbles, tarts and strudels. And made into sauce or chutney, apple is a perfect partner for grilled meats, especially pork.

Pears are another delicious autumn fruit. Comice and conference pears, the most popular varieties in Britain, are in season from late autumn to mid winter. Pears contain minerals such as zinc, plus vitamins C and E, and some B vitamins. They make a great snack on their own, or with some cheese. The Italians like to eat pears with pecorino, and in the UK they are traditionally teamed with Stilton.

When cooking pears, try adding some almonds or vanilla to enhance their flavour. Or try mixing pureed apple or pear into mashed vegetables such as carrot or butternut squash, to accompany a meal.

Blackberries are delicious on their own, added to apple crumble or made into a compote to serve with yoghurt. Plums are lovely as they come, or try them sliced with brandy and brown sugar.

Leeks

Leeks are a very popular British-grown vegetable, in season from September to April.

Leeks are a member of the onion family, but have a milder, sweeter flavour than onions. They contain a selection of nutrients, including folates, B vitamins, calcium, iron, potassium and magnesium.

Leeks are delicious steamed or boiled and served hot as a side dish, or cold in a salad. They go well with chicken, in quiches and in stir-fries, and they also make a wonderful base for soups and stews.

Pumpkin

Pumpkins are another traditional feature of autumn, but there's much more to them than Halloween lanterns! Pumpkins are a very rich source of beta carotene, which is turned into vitamin A in our bodies. And they also contain calcium, iron, folates and vitamin C.

Pumpkin is versatile – it can be added to soups, curries, stews, bread, muffins and sweet or savoury tarts. It is delicious roasted or mashed. Pumpkin seeds can be used to add crunch to salads or muesli, or eaten roasted as a snack.

Sweetcorn

Sweetcorn is also in season towards the end of the year. It's a type of maize that is harvested before the grains have matured, and eaten as a vegetable. It contains magnesium, potassium and phosphorus. The best way to cook corn on the cob is by boiling it, but remember not to add salt because this can make the kernels tough. Sweetcorn goes really well with Mexican-style food and it's particularly delicious in soups and chowders. Try mixing it with mango or tomato and chillies to make a fruity relish, or use it to liven up a salad.

Remember, we should all aim to eat at least five portions of fruit and veg a day. A portion is one apple or pear, a handful of berries, two small fruit such as plums, or three heaped tablespoons of vegetables. Try to eat as wide a variety of fruit and veg as possible, because then you will get a wider range of nutrients that will help keep you healthy.