The best of autumn

As autumn arrives, the changes in nature are clear to see. The leaves begin to turn and the fruits of harvest baskets burst with autumnal colours.

A change in the seasons can be a good time to change your diet and lifestyle too and sampling some of our seasonal offerings might make it easier than you think.

Autumnal fayre

One of the best things about cooking in your own kitchen is knowing exactly what goes into your meals.

• As the nights get cooler, hearty stews can be just the thing to pick you up and fill you up. Chop up a selection of fresh seasonal veg and simply add the meat or fish of your choice and simmer over a low heat.
• Leek, parsnip, pumpkin, mushroom and onion all make a great base for a warming soup. Simply chop the veg and add to a pan with a low-salt stock cube, simmer and serve with crusty wholegrain bread.
• Why not make your own pizza and add a few more your five-a-day? Once your tomato and a sprinkling of cheese are on, pile on some chopped mushrooms, sweetcorn or any other seasonal veg of your choice.
• If it’s more of a sweet dish you’re after, stew some autumn apples and pears together with a little cinnamon. Enjoy with warm low-fat custard or low-fat yoghurt.
• If you’re looking to add something seasonal to your regular meals, why not begin by adding some autumnal colour? Try roasting chunks of pumpkin, or, if you’ve never experimented with fennel, try roasting it with a dash of orange juice – it’s fantastic with fish.
• Instead of sticking to plain old mash, try adding some swede next time. Peel and boil some swede and potatoes, mash together with steamed chopped leeks or shredded cabbage and a small amount of skimmed milk and low-fat spread. This is perfect as an alternative topping for shepherd’s pie.

Bring holiday flavours home

Whether you’ve been away or holidayed at home, you can keep the sunshine in this autumn by bringing foreign flavours home. Sample some of these tasty ingredients straight from your local supermarket.

• Try some exotic herbs and spices – they can be fresh or dried. They’ll give your food unique flavour and help you cut down on salt in your cooking.



• To give genuine Thai flavours to your food, try adding lemon grass or chilli. Basil works well in Italian dishes, as does flat leaf parsley or cinnamon in Middle Eastern cooking.
• Garam masala, cumin and coriander are some of the main flavours of typical Indian cuisine. Try jerk seasoning to create a Jamaican-style dish or Chinese five spice seasoning for your stir-fries. But check the labels as some may have added salt. If they do, only use a small amount and you won’t need to add any more salt when cooking or at the table.

Get set for the day

Eating breakfast gives you the energy to kick start the day, as well as giving you some of the vitamins and minerals we all need as part of a healthy diet. And, as the weather gets colder, it’s good to have something to keep you going until lunchtime.

• A popular breakfast is porridge. You can make it with water or with low-fat milk. If you crave a little sweetness, add a handful of chopped fresh or dried fruit.



• If you’re after an alternative to oats, try a wholegrain breakfast cereal with low-fat milk such as semi-skimmed or 1% fat. Granary toast also makes a good alternative, and you can add a little reduced-sugar jam or marmalade.



• A glass of unsweetened fruit juice will help you begin your five-a-day journey. You could also make a fruit salad – if you’re short of time try preparing something the night before and keeping it in the fridge. For a change try blending your chopped fruit with some fruit juice or skimmed milk for a sumptuous smoothie.
• If there’s no compromising when it comes to your child’s sugary cereal, try to swap this for a wholegrain cereal once a week and then work up to serving it more regularly. Or, if that’s too tricky, mix in wholegrain cereal with their everyday favourite. Many children prefer sugary cereals and sometimes the only way to change their habit is to be creative. Make a game of checking food labels for the right amount of salt and sugar in a bowl and you’ll be teaching them good eating habits.

Smart seasonal snacking

Summer fruits may no longer be in season but that’s no reason to give up on healthy snacking. Make it easy on yourself by having quick, healthy snacks close to hand. And, with the children back to school these can double up as after school snacks too.

• Apples are not only in season, they’re also plentiful. Worcester Pearmains, Bramleys, Discoveries, Early Windsors and Cox’s Orange Pippins should all be making an appearance this season. Try one sliced with some low-fat yoghurt or whole for a bigger crunch.
• It’s the time for seasonal berries and if you don’t have any hedgerows close to hand, nip to your nearest supermarket to see the season’s range. A handful of blackberries with a few spoons of low-fat natural yoghurt can make a delicious mid morning snack.
• Cherry tomatoes are also at their best in autumn, so chop some on strips of pitta bread with some reduced-fat soft cheese or houmous and serve with cucumber.
• Take advantage of the seasonal spread of mushrooms from your local supermarket or greengrocer. You can choose from chestnut, shiitake or chanterelle. Mushrooms on toast is a tasty snack at any time of the day. Pop them in a pan, lightly brush with vegetable oil and serve with steamed spinach and some low-fat spread on granary bread.

Keeping active

However healthy your diet, it’s important to maintain a balance of activity too. This doesn’t have to be too taxing and with the bushes and hedgerows bursting with berries there’s never been a better time to step outside.

• Walking is an exercise you can do anytime. Don’t miss the season’s display of colours – instead find your warmest coat and take a stroll in the park or woods. If you want some company, why not offer to walk the neighbour’s dog once or twice a week.
• When you drive to the shops or the supermarket try to park further away from the entrance. Or, if you take the bus, try to get off a couple of stops earlier and spend some time enjoying the autumn air. Why not take the kids out to have some fun kicking up the autumn leaves, you could always join in yourself!
• Take the stairs instead of the lift whenever you can. Just a few flights will keep you fit and in time you’ll notice it gets easier and easier.
• If you enjoy doing gentle stretching exercise, you could try a pilates or yoga class after work. This kind of exercise can increase your suppleness and flexibility.
• If you have a garden or allotment, spend some time digging, weeding or planting. These kind of activities can be a great gentle exercise, keep you fit and help you make the most of the autumn sunshine.