How to eat well in autumn: essential tips for seasonal eating

Autumn is a season of rich flavors and warm colors, ideal for enjoying comfort food while taking care of your body and the environment.
Eating in season not only allows you to enjoy the nutritional benefits of food when it's at its best, but also to reduce your carbon footprint by choosing local produce.

In this article, we share our tips for eating well in autumn, showing you how you can adapt your diet to the specific needs of this season.

Why eating in season is good for you and the planet

Seasonal foods offer many benefits for our health and the environment. When a fruit or vegetable is grown under the natural conditions of its season, it benefits from optimal ripening and is generally richer in nutrients. What's more, seasonal produce is often sourced locally/regionally, which limits transportation and therefore reduces the carbon footprint involved.

The benefits of eating seasonal produce in autumn:

• Better nutritional quality Autumn fruits and vegetables are naturally richer in vitamins, minerals and antioxidants, essential for coping with the first chills of winter.
• Affordable prices Affordable prices: products in abundance during their season are often more economical, since they don't require long-distance transport or energy-intensive preservation techniques.
• Reduced environmental impact : eating local produce limits CO₂ emissions linked to imports, especially when they involve air or refrigerated transport.

Autumn's star foods: nutrition and benefits

Autumn produce is varied and offers perfect flavors for comforting recipes. Here are a few of this season's key foods:

1. Squash and pumpkin

These vegetables are the stars of autumn! Rich in beta-carotene, fiber and vitamin A, they help boost the immune system and maintain good vision. The natural sweetness of squash means it can be incorporated into a multitude of dishes: soups, purées, gratins, or even desserts for an original touch.

2. Mushrooms

Abundant in autumn, mushrooms provide essential nutrients such as vitamin D, vitamin B and antioxidants. Their umami taste adds a depth of flavor to dishes, making them a key ingredient in stews and pan-fried vegetables.

3. Apples and pears

These fruits are perfect in autumn, both raw and in compote or desserts. Rich in fiber, they aid digestion and provide a sweet note without excess added sugar. Apples, for example, contain pectin, a fiber that promotes satiety.

4. Cabbage

Very much in evidence in autumn, the different varieties of cabbage (cauliflower, red cabbage, green cabbage) are great allies for the body. Packed with vitamin C, K and fiber, they are ideal for boosting the immune system.

5. Chestnuts

These little marvels are rich in fiber, Magnesium and vegetable protein, while being naturally low in fat. They can be eaten as a snack, added to simmered dishes, or incorporated into soups for their mild, slightly sweet flavor.

Food and health: essential nutrients for autumn

Autumn nutrition plays a crucial role in boosting our immunity and preparing us for the colder weather. Here are the essential nutrients to focus on and their benefits:

1. Vitamin C

Found in large quantities in cabbages, peppers and citrus fruits, vitamin C is known for its stimulating properties on the immune system. In autumn, it helps prevent seasonal ailments such as colds.

2. Visit Dietary fibre

Fiber is essential for digestion, and is present in root vegetables (carrots, beets, etc.), Parsnip) and fruits such as apples and pears. A healthy intake of fiber helps regulate blood sugar levels, promote satiety and support healthy digestion.

3. Antioxidants

Squash, carrots and other orange vegetables are rich in beta-carotene, an antioxidant that helps protect cells from aging. Antioxidants also boost the immune system, which is particularly useful in autumn.

4. Visit Magnesium

In autumn, our bodies often need Magnesium to fight fatigue. This mineral is found in green vegetables, fruit and vegetables. Nuts and legumes. It helps maintain energy levels, reduce stress and promote muscle relaxation.

Autumn comfort food: recipe ideas and inspiration

Autumn is the season for warming, comforting dishes. Here are a few recipe ideas you can prepare or enjoy to make the most of this season:

1. Soups and veloutés

Soup with squash Parsnip and carrot soups are an autumn classic. Rich in fiber, vitamins and minerals, they're easy to digest and perfect for warming up at the end of the day. Add spices like ginger or cinnamon for a touch of warmth.

2. Stews and casseroles

Simmered dishes based on mushrooms, root vegetables and legumes are rich in flavor and nutrients. They combine vegetables and vegetable proteins for a complete and balanced dish, perfect for cooler days.

3. Vegetable gratins

Cauliflower, leek or potato gratins are comforting and generous dishes. By adding cheese or a vegetable béchamel sauce, they become irresistible and provide a nice portion of vegetables.

4. Fruit compotes

Apples and pears in compote are ideal for a light, no-sugar-added dessert. Add a little cinnamon or vanilla to enhance the flavours, and enjoy hot or cold for a touch of autumnal sweetness.

Eating well in autumn: tips for sustainable eating

1. Eat locally and in season

Fill your plates with seasonal fruits and vegetables, such as squash, cabbage and apples. Choose local produce, especially vegetables, to limit the carbon footprint of transportation.

2. Choose comfort foods

Soups and stews are nutrient-rich and comforting. They also allow you to incorporate a variety of vegetables effortlessly.

3. Stock up for winter

Autumn is the ideal season to prepare canned vegetables or compotes. Take advantage of seasonal vegetables to prepare homemade jars and enjoy them all winter long.

4. Think hot drinks

Infusions of ginger, thyme or cinnamon are excellent for warming the body and boosting immunity.

How Bon can simplify your life this autumn

At bien Bon, we believe that healthy autumn eating doesn't have to be complicated. That's why we take care of everything! With our ready-to-eat meals, you can enjoy the benefits of seasonal produce without spending hours in the kitchen. Our chef selects the finest local ingredients to create nutritious, gourmet meals that are perfect for autumn. What's more, our meals are delivered in reusable jars, for a reduced environmental impact.

With bienBon.ch, you can enjoy every mouthful of autumn, knowing that your meal is as good for you as it is for the planet. No need to run to the supermarket or spend your Sunday cooking: bien Bon brings autumn to your plate, with ease.