Autumn – A seasonal guide to eating healthy

Autumn has arrived and with the change of season and weather brings a change of fresh seasonal produce. The term ‘eating seasonally’ means eating the foods that are grown and harvested at the time of the year that you eat and enjoy them. Although the modern technology of food processing and distribution, means most foods are available all year round[1], eating in tune with natures seasons can be considered better for your health.

The benefits of eating seasonally:

  1. It’s better for you – Seasonal produce is fresher, tastier and higher in nutritional value then non-seasonal produce. It is harvested at the peak of its freshness and maturity, compared to non-seasonal produce that is often harvested early and refrigerated so they last longer and stay fresh. Eating produce when it is picked at its peak means greater flavour and nutritional value[2].
  2. It can save you money – Eating seasonal produce does not only taste better but can also save you money. Seasonal produce is locally grown in abundance, which means you save on travel and storage costs. Out of season foods are generally grown in a different climate and the cost of importing and storing non-seasonal produce adds up quickly!
  3. Mix it up with variety – The Australian Dietary Guidelines highlights the importance of eating a variety of nutritious foods[3]. Eating seasonally introduces you to different produce each month and season, which means you consume a wide range of vitamins and nutrients. This allows your to enjoy different meals and experiment with your cooking.

What’s in season this autumn?

Not sure what produce to eat this autumn. Print the Elevate autumn produce table below to see all the wonderful fresh foods available this season.


Healthy recipes with autumn produce

Below are some delicious and healthy ways to enjoy the best of autumns produce. The first recipe is a classic autumn salad that will nourish you from the inside out and keep you warm as the weather cools. The second recipe is a scrumptious salad filled with essential fatty acids and fibre.

Leek, zucchini and mushroom soup.



  • 1 leek
  • 3 zucchinis
  • ½ cup wild mushrooms
  • 1 small potato
  • 1 small broccoli
  • 1 brown onion
  • 2 cups vegetable stock
  • salt and pepper to season
  • 1 tbsp olive oil


  1. Chop all vegetables into small pieces
  2. Add the olive oil, leek and onion into a pot
  3. Cook until the vegetables are browned
  4. Add the rest of the ingredients into the pot and top with water.
  5. Cover and simmer for 40 minutes or until all vegetables are cooked.
  6. 6. Blend together and season to taste.

Fig, rocket and walnut salad.


  • 4 figs, sliced into quarters
  • 4 cups of rocket or mixed greens
  • ½ cup of walnuts, roughly chopped
  • ½ cup apple cider vinegar
  • 2 tablespoons olive oil
  • 1 tsp seeded mustard
  • salt and pepper to taste


  1. Wash all vegetables and fruit.
  2. Place the rocket or greens in a bowl.
  3. Layer the rocket with walnuts and figs.
  4. Mix the apple cider vinegar, mustard and olive oil together.
  5. Drizzle dressing over the salad (save leftovers in the fridge)
  6. Season to taste with salt and pepper.
  7. Enjoy

To find out more about the benefits of seasonal eating book into see our our expert nutritionists Anthony Glanville or Amanda Harasym.



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