Darrick Robles A breath of fresh air in the kitchen: we present 5 regional autumn delicacies that very few have on the screen, let alone on their plate. Visually rather inconspicuous, these fruits and vegetables are full of healthy nutrients.
Why eat seasonally at all?
Eating with the rhythm of nature has many benefits. Fruit and vegetables that are in season smell and taste better, are crunchier, juicier and more aromatic. The proportion of vitamins, minerals and trace elements is higher. Since it is grown in this country, it is also cheap. Finally, long transport routes and expensive packaging are no longer necessary.
Variety is particularly important for a healthy diet : autumnal colors such as red, yellow and green can also be found in current fruit and vegetable dishes. If you buy seasonally, you automatically ensure variety. With creative recipes, healthy seasonal foods can be made tasty even for fussy eaters.
5 native autumn varieties
Always just apples and pumpkins? No, autumn can do more! These 5 plants are in season in September, October and November. They are rich in nutrients, can be prepared in many ways and grow in our latitudes – good for health and for the ecological balance.
1. Guess
Hardly any vegetable that has as little fat and calories as endive. The type of lettuce tastes spicy and contains many vitamins, e.g. B. Vitamin C, folic acid and beta-carotene, a precursor of vitamin A. There are also potassium, calcium, magnesium and iron. The bitter substance inulin is particularly good for the intestinal flora . Endives stimulate appetite and digestion. This makes them ideal for appetizers such as soups and salads. The taste of the bitter substances can be neutralized with a little sugar.
2. Salsify
Black salsify is harvested from October. Visually, they are reminiscent of asparagus, but their taste is much more intense and nutty. Like endives, they provide vitamins A, B and C as well as iron, magnesium, potassium and calcium, as well as inulin. They also have a draining effect. Black salsify is a healthy accompaniment to fish and meat. They can be boiled, roasted, baked, fried or eaten raw. Black salsify cream soup is a delicious autumn dish.
3. Chestnuts
Chestnuts were an indispensable staple food in Europe before they were supplanted by the potato in the 16th century. Formerly known as “poor man’s bread”, sweet chestnuts are now considered a delicacy in many places. Chestnuts are rich in complex carbohydrates, so they keep you full for a long time without raising blood sugar levels. They are indigestible raw, so they must be boiled, fried or steamed. They go well with game and poultry. Pasta and gnocchi, but also desserts such as chestnut cake can be made from chestnut flour.
4. Lollo rosso
The leafy vegetable Lollo rosso consists of more than 90% water and therefore fits well into a figure-conscious diet. Lollo rosso is full of secondary plant substances that have an anti-inflammatory and cell-protecting effect. The crisp, tart taste goes well with salads and sandwiches. Because of its reddish color (a characteristic of the antioxidants it contains), lollo rosso lettuce leaves are excellent for decorating cold dishes.
5. Quinces
The green-yellow pome fruit is closely related to apples and pears. Unlike these, however, it cannot be eaten raw, at least not the varieties growing in Germany. Boiled, steamed or baked, quince can be used to make many different foods, including compote, jam, jelly and juice. Quinces contain a lot of protective antioxidants, fiber such as pectin supports digestion. A quince has more vitamin C than an apple, so it can help to strengthen the immune system, especially during the cold season.
