1. Apples

• Apples are low in calories and high in dietary fibre and vitamin C, giving you protection from cancer and heart disease.

Recipe for: blackberry and apple strudel.

By: Antony Worrall Thompson.

From: Saturday Brunch.

Preparation time: 30 minutes to 1 hour.

Cooking time: 30 minutes to 1 hour:

Ingredients

75g/2½oz butter
90ml/3¼fl oz light muscovado sugar
3 egg yolks
1 lemon, grated rind only
¼ tsp nutmeg, grated
250g/8¾oz ricotta cheese
8 large sheets filo pastry
200g/7¼oz blackberries
2 apples, peeled and sliced
2 tbsp chopped hazelnuts
icing sugar, for dusting
To serve
créme fraîche

Method

1. Preheat the oven to 190C/375F/Gas 5.
2. Soften 15g/½oz of the butter. Place it in a bowl and beat in the sugar and egg yolks until light and fluffy. Beat in the lemon rind, nutmeg and ricotta. Set aside.
3. Melt the remaining butter in a small pan. Working quickly, place a sheet of filo on a piece of greaseproof and brush generously with the melted butter. Put a second sheet on top and repeat the process. Continue until all the filo has been buttered and layered.
4. Spoon the ricotta mixture over the filo pastry and spread until it covers the pastry – leave a border around the edge.
5. Scatter over the apples and blackberries.
6. Fold in the filo border and use the greaseproof paper to carefully roll up the strudel.
7. Grease a baking sheet with butter and place the strudel on top.
8. Scatter the hazelnuts over the top.
9. Bake the strudel for 35-40 minutes until golden and crisp.
10. Dust with icing sugar and serve with créme fraîche.

2. Beetroot

• Beetroot is rich in:
• Vitamin C, which gives you protection from cancer and heart disease
• Potassium, which is a really good mineral that helps your kidneys function normally.
• Fibre also known as non-starch polysaccharides is an important component of a healthy balance diet.
•  Iron, this is an important mineral that should be in your diet, iron keeps your blood and iron levels balanced. (Iron can also be found in foods like: liver, meat, beans, dried fruit, and whole grains.)
• Calcium, this helps to keep your bones and teeth strong. (Other good sources of calcium are milk, cheese and other dairy products.)
•  Beta-carotene, which provides a source of vitamin A which helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin.

Recipe for: Braised oxtail and beetroot with creamy mash.

By: James Martin.

From: Saturday Kitchen.

Preparation time: Less than 30 minutes.

Cooking time: over 2 hours:

Ingredients

For the braised oxtail and beetroot
50g/2oz butter
2 onions, chopped
2 garlic cloves, roughly chopped
2 large carrots, cut into chunks
350g/12oz beetroot, peeled and cut into wedges
2 bay leaves
2 sprigs fresh thyme
2 tbsp tomato purée
1.5kg/3lb 5oz oxtail, cut into pieces
3 tbsp plain flour
1½ tsp mustard powder
salt and freshly ground black pepper
500ml/17½fl oz red wine
3 tbsp Worcestershire sauce
5 drops Tabasco sauce
450ml/1 pint beef stock

For the mash
1kg/2lb 2oz King Edward potatoes, peeled and cut into chunks
75g/3oz butter, plus extra to serve
150ml/6fl oz milk
salt and freshly ground black pepper

Method

1. Preheat the oven to 170C/335F/Gas 3.
2. For the braised oxtail and beetroot, heat a large ovenproof casserole, add half of the butter and onions and fry gently until just softened.
3. Add the garlic, carrots, beetroot, bay leaves, thyme and tomato purée and cook for 2-3 minutes.
4. Mix together the flour, mustard powder, salt and freshly ground black pepper in a bowl. Dredge the oxtail in the seasoned flour.
5. Heat the remaining butter in a frying pan and fry the oxtail in batches until browned on all sides.
6. Remove the oxtail from the pan and add to the pot with the vegetables, along with any remaining seasoned flour.
7. Pour the red wine into the frying pan the oxtail was cooked in and bring to a simmer, scraping up the bits from the bottom of the pan with a wooden spoon.
8. Pour the wine into the pot with the vegetables and stir well.
9. Add the Worcestershire and Tabasco sauces and the beef stock to the pot. Bring to the boil, then cover and place in the oven for three hours, or longer if possible. Season, to taste, with salt and freshly ground black pepper before serving.
10. For the mash, cook the potatoes in a saucepan of boiling salted water for 15 minutes, or until tender.
11. Drain and return to the pan over a low heat to drive off any excess moisture.
12. Remove from the heat and mash well using a potato masher. Mix in the butter and milk and season, to taste, with salt and freshly ground black pepper.
13. To serve, pile the mash onto soup plates and top with a knob of butter. Spoon the braised oxtail around the mash.

3. Blackberries

•  Blackberries high in antioxidants which can prevent cancer.

Recipe for: pork stuffed with pears and blackberries, with mustard mash, sautéed nettles and glazed baby carrots. 

By: Paul Rankin

From: Step up to the plate

Preparation time: less than 30 minutes

Cooking time: 30 minutes to an hour

Ingredients

For the pork
1 tbsp olive oil
½ conference pear, peeled, core removed, cut into small pieces
55g/2oz blackberries
1 tbsp caster sugar
½ lemon, juice only
200g/7oz pork fillet
salt and freshly ground black pepper
15g/½oz butter

For the mustard mash
1 potato, peeled and cut into pieces
2 tbsp olive oil
1 tbsp wholegrain mustard
½ lemon, juice only
salt and freshly ground black pepper

For the sautéed nettles
1 tbsp olive oil
2 handfuls nettles, washed and coarsely shredded (CAUTION: wear rubber gloves to protect your hands)
½ lemon, juice only

For the glazed baby carrots
1 tbsp olive oil
6 baby carrots, trimmed
salt and freshly ground black pepper
½ conference pear, peeled, cut into quarters

To serve
balsamic vinegar (optional)
olive oil (optional)

Method

1. Preheat the oven to 180C/350F/Gas 4.
2. For the pork, heat the oil in a non-reactive frying pan over a low to medium heat, add the pear pieces, blackberries, sugar and lemon juice and cook for 3-4 minutes, or until the pear has softened.
3. Make a deep cut lengthways down the centre of the pork fillet and open it out onto a sheet of aluminium foil, cut side facing upwards. Season with salt and freshly ground black pepper, then spoon some of the pear and blackberry mixture into the cut. Roll the meat into a sausage shape, sealing the ends of the foil tightly. Place the wrapped meat onto a baking tray and bake in the oven for 10-12 minutes. Remove from the oven and set aside.
4. Heat the butter in a frying pan over a medium heat until foaming. When the foil-wrapped pork is cool enough to handle, unwrap the pork and fry for 8-10 minutes, or until the pork is golden-brown on both sides.
5. Bring two non-reactive saucepans of salted water to the boil.
6. For the mustard mash, add the potato pieces to the first pan and cook for 8-10 minutes, or until tender, then drain well, add the remaining mustard mash ingredients to the pan and mash well until combined.
7. For the sautéed nettles, heat the oil in a frying pan over a low to medium heat. Wearing rubber gloves, add the nettles and cook for 5-6 minutes, or until wilted, then stir in the lemon juice.
8. For the glazed carrots, cook the carrots in the second pan of boiling, salted water for 3-4 minutes, or until just tender, then drain well and season to taste with salt and freshly ground black pepper. Heat the oil in a frying pan over a medium heat, add the partially cooked carrots and fry for 5-6 minutes. Remove from the pan and set aside on a warm plate.
9. Add the pear quarters to the same pan, cut-side down, and cook for 4-5 minutes, or until caramelised.
10. To serve, spoon the mustard mash onto the side of a serving plate and spoon the carrots and nettles onto the other side. Cut the stuffed pork fillet in half and place the two pieces on top of the glazed carrots and nettles. Garnish with the caramelised pear quarters and drizzle with balsamic vinegar and olive oil, if desired.

4. Damsons

• This small plum- like fruit is full of, iron and vitamin A to protect your vision and vitamin C to boost your immune system.

Recipe for: cauliflower and pea soup with blue cheese and damson scones.

By: James Tanner.

From: Ready Steady Cook.

Preparation time: less than 30 minutes.

Cooking time:  10 minutes to 30 minutes:

Ingredients

For the scones
250g/9oz plain flour
2 tsp baking powder
125g/4½oz butter
100g/3½oz blue cheese
2 free-range eggs
2 tbsp milk, plus extra for brushing
pinch salt
2 tbsp pickled damsons, stones removed
sea salt, for sprinkling

For the soup
1 small cauliflower, cut into small pieces
100g/3½oz fresh peas
75ml/2½fl oz hot chicken or vegetable stock
50ml/2fl oz double cream
handful fresh mint, chopped
salt and freshly ground black pepper
handful fresh chives, chopped, to garnish
olive oil, for drizzling

Method

1. Preheat the oven to 220C/425F/Gas 7.
2. For the scones, place the flour, baking powder and butter into a food processor and blend until the mixture resembles breadcrumbs.
3. Add the blue cheese to the mixture and blend until the ingredients have combined, then add the eggs, milk and salt and blend the mixture until the ingredients combine to form a dough.
4. Place the dough onto a floured surface, roll out to 2cm/¾in thick and cut into 6cm/2½in rounds with a floured, fluted cutter.
5. Place the rounds onto a non-stick baking sheet. Press the damsons onto the top of the scones, then brush the tops of the scones with a little milk and sprinkle with sea salt.
6. Transfer the scones to the oven and cook for ten minutes or until cooked through and golden-brown on top. Remove from the oven and leave to rest on the baking sheet.
7. For the soup, place the cauliflower into a saucepan of boiling water. Simmer for three minutes, then drain.
8. Place the cooked cauliflower, the peas and the stock into a small saucepan. Bring to the boil and simmer for 3-5 minutes, or until the vegetables are tender.
9. Add the double cream and mint to the saucepan and heat through. Remove from the heat and pour the soup into the bowl of a food processor and blend until the mixture is smooth, then season to taste with salt and freshly ground black pepper.
10. To serve, pour the soup into a serving bowl, drizzle over the olive oil and sprinkle the chives on top. Serve alongside the warm scones.

5. Blueberries

•  Blueberries are rich in antioxidants which help counteract heart disease and other illnesses.

Recipe for: Blueberry pancakes with lavender and mascarpone.

By: Phil Vickery.

From: Ready Steady Cook.

Preparation time: less than 30 minutes.

Cooking time: less than 10 minutes:

Ingredients

For the pancakes
1 free-range egg
2 free-range egg yolks
100g/3½oz plain flour
150ml/5¼fl oz milk
small handful dried lavender leaves, crushed
30g/1oz butter

For the filling
250g/9oz mascarpone
55g/2oz soft brown sugar
55g/2oz shortbread biscuits, crushed
55g/2oz fresh blueberries

Method

1. Whisk the eggs, egg-yolk and the plain flour together in a mixing bowl.
2. Add the milk and whisk to form a loose batter.
3. Season with the crushed lavender leaves.
4. Melt half the butter in a large non-stick frying pan over a medium heat.
5. Spoon in enough batter to coat the base of the pan in a thin layer.
6. Turn the pancake over when the base is golden-brown. When both sides are browned, remover the pancake from the frying pan and transfer to a warm plate.
7. Repeat until all the batter has been used.
8. For the filling, mix all the filling ingredients together in a mixing bowl.
9. Spoon the mixture into the centre of the cooled pancakes and roll up. Serve at once.

6. Figs

• o Figs are a good source of potassium and are rich in dietary fibre and calcium. They are also supposed t o lower blood pressure.

Recipe for: Poached figs with blackberries in red wine.

By: Antony Worrall Thompson.

From: Food and Drink.

Preparation time: overnight.

Cooking time: 10 minutes to 30 minutes:

Ingredients

Why not try this seasonal, fruity treat, as recommended by AWT.

675g/1½lb ready to eat blackberries
juice of 2 lemons
juice of 1 orange
175g/6oz caster sugar
1 bottle red wine
16 firm, fresh figs
85ml/3fl oz crème de mure (blackberry liqueur) or crème de cassis (blackcurrant liqueur)
1 tbsp freshly chopped mint
mascarpone cheese to serve

Method

1. Place the blackberries in a food processor with the lemon and orange juice and process until smooth. Strain the purée through a fine sieve into a non-reactive saucepan. Discard the pips.
2. Add the sugar and the red wine to the blackberry purée and place the pan over a medium heat. Bring to the boil and simmer gently until the sugar has dissolved. Skim off any scum that might rise to the surface.
3. When the sugar has dissolved add the figs and poach for 5 – 6 minutes depending on their ripeness. Remove the figs to a glass bowl when cooked.
4. Increase the heat and reduce the blackberry cooking liquor to approximately 450ml/15fl oz. Allow to cool. Add the crème de mure/cassis and mint and pour over the figs. Cover and chill overnight. Serve with mascarpone.

7.  Lamb

•  Lamb is full of protein and zinc. It is also rich in selenium which is thought to provide protection from cancer, asthma and other conditions.

Recipe for: Lamb and lentil cobbler.

By: James Tanner.

From: Ready Steady Cook.

Preparation time: less than 30 minutes.

Cooking time: 10 minutes to 30 minutes:

 Ingredients

For the lamb and lentil filling
1 tbsp olive oil
150g/5½oz lamb chump, cubed
salt and freshly ground black pepper
½ onion, roughly chopped
1 red pepper, roughly chopped
1 garlic clove, finely chopped
150ml/¼ pint red wine
150ml/¼ pint hot beef stock
75g/2½oz Puy lentils, cooked according to packet instructions
85g/3oz spinach

For the rosemary cobbler topping
125g/4½oz self-raising flour, plus extra for dusting
½ tsp baking powder
50g/2oz cold butter, cubed
1 free-range egg, beaten
1 tbsp milk
2 tbsp chopped fresh rosemary
pinch salt

Method

1. Preheat the oven to 220C/425F/Gas 7.
2. For the lamb and lentil filling, heat the olive oil in a large pan over a high heat. Season the lamb with salt and freshly ground black pepper and fry, stirring frequently, until browned on all sides.
3. Turn down the heat, add the onion, red pepper and garlic and fry for 2-3 minutes.
4. Add the wine and stock and simmer for ten minutes. Add the lentils and spinach and stir well, then pour into an ovenproof dish. Place into the preheated oven while you make the cobbler topping.
5. For the cobbler topping, place the flour, baking powder and butter into a food processor and blend until the mixture resembles breadcrumbs.
6. Add the egg and milk and pulse until the mixture comes together as a dough. Add the rosemary (reserving a little for the garnish) and salt and pulse once more.
7. Turn out onto a floured surface, roll into golfball-sized balls and flatten each ball slightly. Remove the dish from the oven and place the cobbler topping on top of the lamb mixture.
8. Return to the oven and bake for 8-10 minutes, or until the cobbler is golden-brown on top and the lamb is cooked through. Serve in the dish, garnished with rosemary.

8. Leeks

•  Leeks have been shown to lower levels of bad cholesterol whilst raising good cholesterol, by doing this the risk of a heart attack or a stroke has been reduced.

Recipe for: Shepherds pie with spiced parsnip mash.

By: Nigel Slater.

From: Taste of my life.

Preparation time: 30 minutes to 1 hour.

Cooking time: 1 hour to 2 hours:

Ingredients

For the topping
900g/2lbs large parsnips, peeled and cut into large chunks
2 onions, sliced
50g/2oz butter
large pinch ground cumin
1 tbsp freshly ground coriander seeds
1 tbsp garam masala
about 50g/2oz butter
salt and freshly ground black pepper

For the filling
2 leeks or onions, chopped
1 carrot, diced
3 tbsp dripping or butter
4 Italian brown mushrooms, sliced
450g/1lb cooked roast lamb, minced, or raw lamb mince
1 tbsp flour
1 tbsp tomato purée
250ml/9 oz hot lamb or chicken stock
1 bay leaf
1 sprig thyme
1 tbsp Worcestershire sauce

This is a Dig In recipe

Method

1. Simmer the parsnips in salted water until tender – about fifteen to twenty minutes.
2. While they are cooking, fry the onions in the butter over a moderate heat until soft and translucent.
3. Stir in the spices and continue cooking for a further two minutes, until fragrant.
4. Drain the parsnips. Mash them with a potato masher, stirring in the butter, salt and freshly ground black pepper, then the sliced onions. Set aside.
5. In a large pan, cook the chopped leeks (or onions) and the diced carrot with the dripping or butter, until they are meltingly soft and golden – don't worry if they have caught slightly at the edges.
6. Add the sliced mushrooms and cook for a further five minutes, then stir in the minced meat. The meat must brown a little here and there, so do not stir it too often. Leave to cook for five minutes or so, breaking it up as necessary.
7. Add the flour and the tomato purée. Continue to cook, stirring regularly, for three or four minutes – tomato purée is bitter if not thoroughly cooked.
8. Pour on the hot stock, add a bay leaf and a sprig of thyme and bring to the boil.
9. Turn down the heat and leave to simmer very gently for 25-30 minutes.
10. Preheat the oven to 190C/375F/Gas 5.
10. Season the filling with salt, Worcestershire sauce and a few grinds of black pepper – be generous.
10. Scoop the mixture into a large baking dish and spoon dollops of mashed parsnip over the top. Bake for about 25 minutes until the topping is golden brown.

9. Game

•  Game meats are low in fat and high in protein, iron and energy- boosting B-vitamins.

Recipe for: Game soup

By: Keith Floyd.

From: Floyd on Britain and Ireland.

Preparation time: 30 minutes to 1 hour

Cooking time: 30 minutes to 1 hour:

Ingredients

550g/1lb2oz green lentils
1.7L/3pt water
1 onion, diced
1 leek, white part only, sliced
1 sprig thyme
1 bay leaf
salt and pepper
1 pheasant, singed and trussed
50g/2oz butter, melted
125ml/4fl oz double cream

Method

1. Rinse the lentils and put them in a saucepan with the water, onion, leek, thyme and bay leaf. Season with salt and cook for 1 hour or until the lentils are very soft. Drain, removing the bay leaf and reserving the cooking liquid.
2. Season the pheasant with salt and pepper, pour the melted butter over it and roast at 180C/350F/Gas 4, for 30 minutes or until slightly underdone.
3. Cut the pheasant meat off the bones, setting aside the breast fillets. Pound the remaining meat in a mortar, and add the lentils.
4. Pound again thoroughly until the mixture is perfectly smooth, rub it through a fine sieve into a saucepan and moisten it with the reserved lentil stock.
5. Re-heat, add the cream and correct the seasoning. Dice the reserved pheasant breast fillets, place them in a tureen and pour over the soup.

10. Squash

•  Squashes have anti-cancer properties, they are also high in folate, fibre and vitamins A and C.

Recipe for: winter cobbler.

By: Simon Rimmer.

From: something for the weekend.

Preparation time: 30 minutes to 1 hour.

Cooking time: 30 minute to 1 hour:

Ingredients

1 tbsp olive oil
1 onion, sliced
2 garlic cloves, sliced
2 leeks, cut into slices
200g/7oz cavolo nero, chopped
200g/7oz butternut squash, cut into cubes and roasted until golden-brown
440g/15½oz can chopped tomatoes
splash white wine
salt and freshly ground black pepper

For the topping
225g/8oz flour
3 tsp baking powder
pinch salt
100g/3½oz cubed butter
175ml/6fl oz soured cream

For the dressing
150ml/5fl oz olive oil
bunch fresh basil
½ lemon, juice only

Method

1. Preheat the oven to 200C/400F/Gas 6.
2. Heat the oil in a frying pan over a medium heat. Add the onion and garlic and fry until softened.
3. Add the leeks and cavolo nero and cook for 3-4 minutes.
4. Add the squash, tomatoes, wine and season, to taste, with salt and freshly ground black pepper. Simmer for 5-6 minutes, then divide between four individual ovenproof dishes or ramekins.
5. For the topping, place the flour, baking powder, salt and butter into a food processor and pulse until the mixture resembles breadcrumbs.
6. Add the soured cream and pulse again until it just comes together as a very sticky dough.
7. Spoon dollops of the topping over the contents of each ramekin, then bake for 25 minutes, or until crisp and golden-brown.
8. For the dressing, place the oil, basil and lemon juice into a clean food processor and blend until smooth.
9. Serve the cobblers at the table in their ramekins and spoon over the dressing.

All recipes found from: http://www.bbc.co.uk/food/recipes/

Never forget that the cheapest, most environmentally friendly way to shop veggies is to shop seasonal! Below is a list of all the Autumnal fruits and vegetables available to you…

Fruits
October

Apple, blackcurrants, pears, plums, quince, strawberries, raspberries

November

Apple, quince, pears 

December

Apple, pears 

Vegetables
October

Broccoli, carrot, celeraic, celery, chicory, kale, leeks, parsnip, salsify, spinach, Swede, turnips

November

Brussels sprouts, carrot, celeraic, celery, chicory, kale, leeks, parsnip, salsify, spinach, Swede, turnips

December

Brussels sprouts, cabbage, carrot, celeraic, celery, chicory, kale, leeks, parsnip, salsify, spinach, Swede, turnips