7 foods to eat this autumn
With winter only three months away, now is the ideal time to build your immune system and prep your body for the cold and flu season. Eating well is the key to maintaining good health. The Sunshine Coast is home to an array of fresh produce. In fact, the region’s food and agribusiness industry is valued at $700 million.
Here are some of our favourite autumn flavours.
- Pears – Full of antioxidants, pears are also packed with dietary fibre. You can juice them or add them to cereal or muesli for a hearty breakfast. They are also perfect for tarts
- Apples – A good source of fibre and vitamins, apples are a versatile fruit. Eat them raw, add them to salads such as a fresh coleslaw, throw them into a muffin mix with a sprinkle of cinnamon or stew them to make a beautiful compote.
- Beetroot – What can’t beetroots do? Packed with manganese, potassium, vitamin C, fibre, folate and iron, these vegetables are also delicious when roasted and added to salads. Or juice them fresh with mint and apples.
- Persimmon – High in vitamins, folate and magnesium, this interesting fruit can be eaten whole and fresh. They are also great to add to salads.
- Figs – We love this fruit because the taste possibilities are endless. From fig and carrot cakes to fig and avocado toasted sandwiches, there is nothing you can’t do with this delicious produce. They are high in antioxidants and vitamins A and K.
- Eggplant – If you don’t yet love eggplant, then we are here to change your mind. Fried, baked or added to your favourite curry, this is one vegetable that is underrated. High in fibre, vitamin B6 and antioxidants, the eggplant is as good for your heart as it is for your tummy.
- Grapes – This is the best time of the year to purchase Australian-grown grapes. They are a good source of vitamin C, potassium and fibre and delicious in a fruit salad, green salad or in desserts.
Kim’s pumpkin and eggplant curry
- 400g pumpkin, peeled and chopped into chunks
- 1 eggplant (450g), chopped into chunks
- 1 – 1½ tbsp. red curry paste
- 400ml coconut milk
- Preheat oven 180ºC.
- Line a baking tray with baking paper.
- Bake the peeled and chopped pumpkin for 10 minutes.
- Meanwhile, in a large non-stick frying pan, sauté eggplant until lightly golden.
- Add the pumpkin, then 1 tbsp red curry paste and toss gently to coat.
- Reduce the heat, add the coconut milk, and simmer for 20 minutes, allowing time for the sauce to reduce and the flavours to develop.
- Season to taste (adding a little more curry paste if you like).
Serving tip: serve this yummy curry over rice, sprinkled with fresh coriander.
This delicious recipe is from Kim McCosker’s forthcoming cookbook 4 Ingredients Veggie & Vegan. “Increasing my family’s weekly plant-based intake was one of my New Year’s resolutions,” Mrs McCosker tells My Weekly Preview.
“A quick Google search renders a thousand reasons why doing this helps not only our health but the environment too; and there is no better time to embrace this than autumn with its sumptuous array of fresh fruit and veggies.
“From apples, figs and pears to beetroots, cauliflowers, mushrooms, eggplants and pumpkins, eating seasonally carries benefits to your health, the planet and your wallet too.”
Visit 4ingredients.com.au to purchase Kim’s cookbooks.
Apple cider pork
Pork and apples go hand in hand. The team at IGA Marketplace Wises Road are shaking this classic combo up with apple cider to really get your tastebuds excited.
- 2.5kg boneless pork leg roast
- 1 tbsp sea salt
- 2 tbsp olive oil
- 2 cloves garlic
- 500g shallots, peeled
- 350ml apple cider
- 1 cup chicken stock
- 3 large apples, peeled and cut into wedges
- Preheat oven to 220°C. Pat pork with paper towel. Score rind with a sharp knife and place pork in a large baking dish. Rub pork with oil and sprinkle with salt. Place in the oven and roast for 25 minutes until the rind is golden and crackled.
- Reduce oven temperature to 180°C and add the shallots to the pan along with the cider and chicken stock. Cover with foil and cook for 2 ½ hours. Remove the foil and add the apples before returning to the oven for another 30 minutes or until the apples are just tender.
- Remove the pork, shallots and apples from the pan and place on a plate and cover with foil. Put the baking dish with the pan juices over a high heat and bring to the boil. When boiling, reduce the heat to medium and allow to simmer until the sauce thickens slightly. Slice the pork and serve with shallots, apples, your choice of vegetables and drizzle with the sauce.
Serving tip: complement this dish by adding sauerkraut to the plate. This addition brings a distinct and delicious sour flavour that pairs well with the sweetness of the pork and apples.
In a hurry but still craving a nutritious meal? Throw this easy and wholesome salad together in 10 minutes. Heat a splash of olive oil in a frypan over a medium heat. Add thinly sliced blocks of haloumi and lightly fry each side until golden. Remove from pan and add a tin of chickpeas. Toss in the pan for a few minutes. Mix chickpeas, washed watercress and haloumi together. Top with halved figs and a drizzle of sweet balsamic glaze.