Embracing Autumn
As I write this, it’s a drizzly morning here in the UK. Autumn is edging in properly now with cooler evenings, softer light, with red and amber hues just starting to peek through the trees. At the farmers market and in my veg boxes, the change is clear too: apples, pears, squash, brassicas, earthy mushrooms. These are the things that make me feel grounded and connected to the season.
I’ve learned over the years that it’s easier (and more joyful) to lean into the rhythm of the seasons rather than longing for summer’s brightness or wishing spring would hurry up. There’s something comforting about autumn: moody mornings, lighting candles in the middle of the day, pulling out warmer jumpers from storage, and batch-cooking meals that nourish as much as they comfort.
Autumn is, in many ways, nature’s invitation to prepare. The trees shed their leaves and pull energy down into their roots. We too can shift inward, slowing down, conserving, and choosing foods and rituals that strengthen us for the darker months.
Here are some of my staples for this season:
Warming bone broths – versatile enough to sip alone, stir into soups or stews, or use as the base of a quick noodle bowl.
Frozen fruit – bananas and berries to keep porridge bowls varied, or to blend into a creamy smoothie if I need a lift.
Seasonal produce – stewed apples, roasted squash and sweet potatoes, fibre-rich brassicas like kale, broccoli, and cavolo nero.
Warming spices – cinnamon, nutmeg, ginger, turmeric; not only delicious, but supportive for digestion and circulation in cooler weather.
Nuts and seeds – magnesium-rich pumpkin seeds, selenium from Brazil nuts, zinc from sunflower seeds; minerals that help keep energy, mood, and immunity steady.
Fermented foods – kimchi, sauerkraut, kefir, or miso to nurture gut health when immune demands are high.
Herbal teas – chamomile, ginger, liquorice, and grounding blends that soothe on darker evenings.
One of my favourite autumn rituals is making a big pot of soup at the start of the week. Something like lentil and vegetable, or spiced pumpkin and carrot. There’s always something nourishing in the fridge, which helps on those days when energy dips earlier than I’d like.
From a nutritional therapy perspective, autumn is also a good time to think about:
Vitamin D – with shorter days and less sunlight, most of us benefit from supplementation.
Immune support – garlic, onions, mushrooms, and citrus fruits are simple additions with big benefits.
Meal rhythm – eating regularly and mindfully, which helps stabilise mood, energy, and digestion when our natural rhythms are adjusting to less light.
And of course, autumn isn’t just about the food. It’s also the season for little comforts: putting on some cozy socks, a walk through fallen leaves, or experimenting with a new recipe from the veg box.
I think of autumn as the season of grounding. It’s about finding warmth, steadiness, and small rituals that help carry us through the darker months ahead.
If you’d like support in tailoring your nutrition to the seasons, whether it’s boosting immunity, balancing energy, or finding meals that truly nourish you through autumn, I’d love to help guide you. Get in touch to book a free discovery call and hear more about the programmes I offer.