The Autumn Pantry Edit: 10 Ingredients to Stock Up on This Season
There’s something wonderfully grounding about an autumn kitchen. The fruit bowl fills with apples and pears, the cupboards get stocked with oats and lentils and suddenly a pot of something warm simmering on the hob feels like exactly what we need.
A seasonal pantry isn’t just about cooking more comforting food. Autumn’s ingredients are naturally rich in fibre, vitamins, minerals, healthy fats and plant compounds, making it a lovely time to bring a little more nourishment into everyday meals.
Here are 10 ingredients we’re adding to the our pantry this season.
Pumpkin & Squash
The ultimate autumn staple. Butternut, pumpkin, acorn and kabocha squash are incredibly versatile - roast them, blend them into soup, add them to curries or turn them into a comforting traybake.
They’re also a source of beta-carotene, which the body can convert into vitamin A.
Try it: Roast squash with olive oil, sage and pumpkin seeds.
Apples
Crisp, naturally sweet and wonderfully versatile, apples are an easy autumn addition to breakfasts, snacks and desserts.
They also provide fibre, including pectin, and work just as well in a warming bowl of porridge as they do in an autumn crumble.
Try it: Slice an apple over Greek yoghurt with cinnamon, walnuts and a drizzle of honey.
Mushrooms
Earthy, savoury and wonderfully umami, mushrooms can make a simple meal feel much more substantial.
They’re a source of several nutrients, including B vitamins and selenium. Some mushrooms exposed to UV light can also provide vitamin D.
Try it: Sauté with garlic and thyme and pile onto sourdough toast.
Lentils
One of the easiest ways to add plant-based protein and fibre to autumn cooking.
Red lentils disappear beautifully into soups and curries, while green and Puy lentils are perfect in salads, stews and grain bowls.
Try it: Add red lentils to your next vegetable soup for extra substance.
Walnuts
Keep a jar of walnuts within easy reach. They’re rich in unsaturated fats and are one of the plant sources of omega-3 ALA.
They’re also an easy way to add texture to otherwise simple meals.
Try it: Scatter over porridge, salads or roasted vegetables.
Oats
The ultimate comfort-food cupboard staple.
Oats provide fibre, including beta-glucan, and make an excellent base for breakfasts that will keep you satisfied through the morning.
Try it: Make overnight oats with grated apple, cinnamon and walnuts.
Dark Leafy Greens
Kale, cavolo nero, chard and spinach all come into their own during the cooler months.
They bring colour and a range of vitamins and minerals to otherwise hearty autumn meals.
Try it: Massage shredded kale with olive oil and lemon before adding to grain bowls or soups.
Ginger
Fresh ginger brings warmth and brightness to everything from soups to stir-fries.
It’s also a wonderfully aromatic way to make autumn drinks feel special without relying on lots of sugar.
Try it: Simmer fresh ginger with lemon and hot water for a simple evening drink.
Cinnamon
Few spices capture autumn quite like cinnamon. Add it to porridge, baked apples, roasted squash or homemade granola.
Its naturally sweet aroma can also help create the feeling of sweetness without needing to add much sugar.
Try it: Stir a pinch into your morning coffee or sprinkle over yoghurt and fruit.
Extra Virgin Olive Oil
Not technically an autumn ingredient, but absolutely an autumn pantry essential.
Extra virgin olive oil is rich in monounsaturated fat and plant compounds, and its peppery flavour makes roasted vegetables, soups and salads instantly more delicious.
Try it: Finish almost anything with a generous drizzle.
The Boa Vida Pantry Rule
You don’t need to overhaul your kitchen every season. Instead, think about adding more variety.
Keep a few nourishing staples within reach, choose seasonal produce when you can and make it easy to turn simple ingredients into something delicious.
Because perhaps the best kind of healthy eating is the kind that feels completely natural and very, very good.