Well, autumn (fall) has come around again and, as much as I love the long balmy evenings of the summer, I am ready to embrace the cooler climes, darker nights and riot of reds, orange and gold that go with this season. Plus, squashes are everywhere, and I absolutely love them. Full of beta-carotene-y goodness. Yum. Perhaps I am rushing things here, after all, it is still only the first couple of days in September and arguably a bit summer-y, still. But I honestly can’t wait for Halloween and Christmas – got to love those wintry festivals!

We also have an abundance of food – scores of apples are sitting in the pantry ready to be turned into something delectable. So far, baked apple with dried apricots, walnuts and almonds, apple porridge, and apple ‘brownies’. And I actually feel like cooking again – the hot days don’t lend themselves to hours in the kitchen sweating next to an oven or hob. I even cracked the slow cooker out for a rainbow-coloured vegetable and bean stew, flavoured with garlic and fresh, aromatic rosemary from the garden. I can smell it from here as I write these words and my stomach is making pleased gurgling noises in anticipation of this healthful, vibrant and delicious (I imagine) dish. I have brie to top it and some sourdough to dip into it too. Mmm…

I’m also rested and ready for the experiences and challenges a new season brings. I hope you’ve had a chance to recharge too – we enjoyed the gastronomic delights of Yorkshire and Lancashire cooking most recently, as well as plenty of hills to walk them off. Most notably, and perhaps a little ironically since we were in the home of the sturdily English Lancashire hotpot, and the filled Yorkshire pudding, the Portuguese and Creole meals we had in York were pretty sensational. Did I mention that my partner and I are real foodies? I’m not sure if that’s come across yet (!).

So, I must confess, dear reader, that I’ve been a naughty nutritional therapist and had more than the 20 in the 80:20 ratio of less-than-halo-polishing foods over the last few weeks, and my waistline is telling the tale. Time to hit the gym and lay off the puddings for a while. Oh well. But with hearty home-cooked fare, a satisfyingly savoury main course can be enough of a treat to distract from thoughts of ice cream and cakes. Besides, if sweet is what you’re after, baked apples with nuts and cinnamon, and a healthy dollop of Greek yoghurt or Skyr (0% fat) – if you’re getting your halo down for a good spruce – tastes suitably indulgent, with no added sugar and plenty of nutrients.

Certainly, autumn brings longer nights and shorter days and the concurrent dips in energy and mood, as our regulation of melatonin becomes more difficult. Summer is a busy time where routines are disrupted in the best possible way with holidays and those heatwave-inflected days where you don’t feel like doing much at all except mainlining salad. But it’s still September, still at points recognisably summer-like, and with the absence of heatwaves, a chance to capitalise on that lack of sluggishness that often accompanies hot weather. So, we harvest. We put some life into projects before the introspection and call to rest of the winter days, establish new and yet-familiar routines, and feast.

Some thoughts about autumn food: The transition into autumn is the perfect time to nourish your body and strengthen your immune system in preparation for the colder, darker months of winter.

Autumn foods tend to be warming, grounding, and nutrient-dense, helping the body adjust to the lower light, cooler temperatures, and increased vulnerability to infections.

Root vegetables like carrots, squash, turnips, parsnips and beetroot contain beta-carotene, the precursor to vitamin A which helps support the mucosa in the nose and lungs, helping to stave off viral infections. The fibre in seasonal vegetables like apples and plums can help feed healthy gut bacteria, again enhancing immunity. Nuts and seeds contain omega-3, vitamin E and zinc, support skin and mental health, as well as the immune system. Fatty fish, pasture-fed meat, and eggs, all contain iron, B12 and zinc, and vitamin D – essential as sunlight decreases. It’s also a good idea to increase fermented foods like sauerkraut, kimchi, miso and kefir, to improve microbial diversity and thus immunity.

One of my favourite recipes for this time of year is a slow-cooked squash and quinoa chilli. It’s beautiful. Rich, spicy and heating in the best possible way, and packed with fibre and protein. Served with sour cream and spring onions (scallions) and some warmed flatbread, or brown rice for that all important gut microbiome, it is a real autumnal treat – ideal for coming inside after a chilly walk.

I can’t wait for this season to unfold. Really.

If you have any other seasonal food suggestions, I’d love to hear about them. Or if you have a particular health issue or just want to optimise yourself for the winter months, I’d be happy to help you adjust your diet and lifestyle for ultimate wellness. Just comment below or get in touch with me at jop.naturalnutrition@gmail.com.