Autumn Flavours

With Autumn truly upon us, it feels time to seek out more warming and comforting foods and there's certainly plenty of local, seasonal produce to choose from.

Remember, by buying local produce (grown in UK and Ireland) you'll not only be reducing your carbon footprint but you'll be getting the freshest foods packed with the vitamins and minerals we all need at this time of year.

So, want to protect against the cold and flu? Then look no further than your local greengrocer for these super seven.

Blackberries - packed with vitamin C and a great source of dietary fibre, they are fantastic in smoothies, or a topping on a dessert or with yogurt for breakfast.

Apple - rich in antioxidants, pectin and fibre. There's a reason they're known for keeping the doctor away! Try stewed with yogurt or sliced and topped with peanut butter for a filling snack.

Pear - also a powerful antioxidant, they are a wonderfully sweet snack and a great addition to breakfast or dessert plate.

Clementines - a great sources of vitamin C, folate, calcium, magnesium and potassium. They make the best snack and, with their own wrapping, are easy to pop in a school bag or handbag.

Beetroot - a good source of iron and folate, also betaine, magnesium and antioxidants. Great in a salad or in a traybakes with chocolate (yes, really!!). High in nitrates, beet juice may help improve stamina amongst athletes.

Butternut Squash - loaded with vitamins and minerals, most particularly vitamin A, vitamin C, potassium, and fibre Can be beneficial for digestion, blood pressure, and for healthy skin and hair. Can be a base for both sweet and savoury dishes.

Cabbage - another great source of fibre, cabbage also contains potassium, folate and vitamin B1. Tasty eaten raw in salads, a greek yogurt coleslaw or, steamed, as side dish.