Colour, aroma, comfort…
AUTUMN ON THE PLATE
What we're focusing on in September
A season full of colour, aroma and honest flavour
September is the month when summer quietly bows out and the first true autumn flavours start appearing on the plate. Apples and plums are ripening, the first pumpkins are being harvested, and mushrooms are showing up in the woods and at the market.
Seasonal ingredients are a great foundation for a varied diet. They naturally bring fibre, vitamins, minerals and other valuable plant compounds, and with the right preparation they easily become a dish that's filling without being heavy.
That's why, this September, Smart Choice is focusing on autumn ingredients — showing that a heartier autumn kitchen can still be varied, balanced and full of great flavour.
Why seasonal ingredients
Every season has something to offer the plate. Autumn's harvest also arrives at exactly the moment the body naturally starts craving a slightly different kind of food — more filling, but not heavy.
Pumpkin, mushrooms, apples and plums can be used in many ways — roasted, braised, baked, or folded into soups, sauces and salads. A handful of good ingredients and a simple technique is often all it takes for a dish that's both delicious and nutritionally varied. The first root vegetables are gradually joining them too, though their real peak is still ahead, later in autumn.
What we actually know about autumn ingredients
Pumpkin is about 90% water, yet it's a rich source of carotenoids — beta-carotene, lutein and zeaxanthin — and a good source of potassium. Those carotenoids give pumpkin its signature orange colour, and the body converts them into vitamin A.
Mushrooms, whether button mushrooms or oyster mushrooms, contain beta-glucans — a fibre that supports the immune system — and ergothioneine, an antioxidant amino acid the body can't make on its own. Mushrooms exposed to sunlight or UV light during growth are also one of the few plant sources of vitamin D.
Apples keep much of their value in the skin — that's where you'll find pectin, a soluble fibre that slows digestion and supports satiety, and quercetin, an antioxidant with anti-inflammatory properties. They're best eaten unpeeled.
So the colour on the plate isn't just about looks. Carotenoids from pumpkin, pectin and quercetin from apple skin, and beta-glucans from mushrooms are specific compounds the body doesn't get easily from other sources.
Autumn on the plate, in five rules
- Make the most of seasonal ingredients. Pumpkin, mushrooms, apples and plums are a natural part of the autumn table and offer plenty of ways to vary a dish.
- Don't shy away from vegetables and mushrooms. Replace some of the meat or side dish with more vegetables or mushrooms. The dish gains colour, flavour and fibre while staying satisfying.
- Keep the preparation simple. Roasting, braising or a quick sauté is often all it takes for the ingredients to shine. There's no need to mask them with lots of fat or heavy seasoning.
- Think about balance. A filling autumn dish doesn't have to be heavy. Pair vegetables with a good source of protein and a suitable side for a varied plate.
- Use fruit for more than dessert. Apples or plums can be an interesting addition to salads, sauces and main dishes alike. A touch of sweetness can pleasantly balance a dish.
What to expect on the plate
A dish full of colour, aroma and bold seasonal flavour. Crisp mushrooms, sweet apples or creamy pumpkin. And, above all, combinations that fill you up while still offering plenty of vegetables and other worthwhile ingredients.
An autumn menu can bring you:
- Fibre — pectin from apples, beta-glucans from mushrooms, and fibre from vegetables and pulses, which support digestion and satiety.
- Carotenoids — beta-carotene, lutein and zeaxanthin from pumpkin and carrots, for example, key antioxidants and a source of vitamin A.
- Antioxidants from mushrooms and apple skin — ergothioneine and quercetin, compounds that help protect cells from oxidative stress.
- Protein — from meat, dairy or pulses, important for maintaining muscle mass and staying full for longer.
- Natural variety, which means a healthier diet doesn't have to be boring or repetitive.
And something extra: the smell of roasted pumpkin, the taste of fresh mushrooms, and the feeling that autumn on the plate can be just as enjoyable as summer.
Sounds like a sensible choice for September, doesn't it? 🙂
This is exactly how we're cooking for you this September. Come and taste autumn on the plate.
What are we cooking?
Oyster mushroom and button mushroom stroganoff
Serves 4
Ingredients:
- 400g button mushrooms
- 200g oyster mushrooms
- 1 large onion
- 100g tomato purée
- 120ml double cream (33%)
- 120ml milk
- 2 tbsp oil
- 1 tsp lemon juice
- 1 tsp cane sugar
- a handful of fresh parsley
- salt
- freshly ground black pepper
Method:
- Finely chop the onion and sauté in the oil until golden.
- Add the oyster mushrooms torn into large pieces and the button mushrooms cut into quarters or thick slices. Season with salt and pepper and sauté for a few minutes.
- Stir in the tomato purée, pour in the cream and milk, and simmer gently for about 10 minutes until the sauce thickens slightly.
- Season to taste with lemon juice, sugar, and more salt and pepper if needed.
- Sprinkle with chopped parsley before serving.
Tip: Delicious with rice, pasta or mashed potatoes.
Herb-roasted chicken drumsticks with root vegetable ragù and pea rice
Serves 4
Chicken drumsticks
- 8 chicken drumsticks
- 2 cloves garlic
- 2 tbsp olive oil
- a handful of fresh rosemary
- a handful of fresh thyme
- salt
- freshly ground black pepper
Root vegetable ragù
- 320g carrots
- 160g celeriac
- 160g parsley root
- 1 onion
- 160ml double cream
- 25g butter
- a pinch of nutmeg
- salt
- pepper
Pea rice
- 120g jasmine rice
- 90g fresh peas
- salt
Method:
- Mix the oil, crushed garlic, rosemary, thyme, salt and pepper. Rub the marinade into the chicken drumsticks and leave to rest for at least 30 minutes.
- Roast in an oven preheated to 180°C for about 45–50 minutes, until golden — the chicken is done when the juices from the thickest part run clear.
- Finely chop the onion and sauté briefly in the butter. Add the carrot, celeriac and parsley root cut into large cubes. Add a splash of water and braise until tender.
- Pour in the cream, season with salt, pepper and a pinch of nutmeg, and bring briefly to the boil.
- Cook the rice according to the packet instructions. Towards the end of cooking, or once cooked, stir in the peas and let them warm through briefly.
- Serve the chicken drumsticks with the root vegetable ragù and pea rice.
Recommended by Kristýna Ostratická, head chef at Delirest:
For more than 15 years she has been professionally dedicated to gastronomy and nutrition. She studied both fields and combines them perfectly. She has a wealth of beautiful experiences and demanding challenges behind her.
From food editor to personal coaching, appearing in a television cooking show with her own recipes, to introducing healthy dishes into corporate canteens along with preparing them for hundreds of diners.