Cold, crisp mornings, dark nights and the distinct smell of bonfires; November has arrived and we’ve truly settled into the rhythm of Autumn. October brought a bounty with the harvest, and as we enter November, we’re looking forward to hearty root veg and foods that nourish the soul.
November is the month when Autumn blurs into Winter, and a time when supporting our mood and immunity are key. When levels of sunlight are lower at this time of year, it can be more difficult for the body to produce serotonin, a hormone that helps us feel happy and relaxed. In absence of this hormone, we may crave comforting carb-rich foods which boost serotonin levels too. Instead of reaching for packaged carbohydrate-based snacks, try recipes with squash, swede, potato and turnips, which all pack an abundance of vitamins and minerals, as well as providing a sense of calm and comfort.
Gathering as a community has been a vital human practice for thousands of years to keep our spirits up amidst the dark days and nights, so gather a few of this month’s ingredients to rustle up something comforting and delicious to share.
Sprouts
Love them or hate them; sprouts are here to stay for a few months yet. Brussels sprouts support bone health, immunity and heart health with their generous levels of vitamins C, K, antioxidants, calcium and magnesium. They’re also great for gut health as they contain plenty of fibre, which acts as a prebiotic to feed good gut bacteria (and good gut health is important for a good mood and strong immunity at this time of year). Sprouts’ specific antioxidants kaempferol and sulforaphane protect cells from damage, reduce inflammation, and may even help fight cancer.
Our favourite way to use sprouts: Instead of relegating sprouts to a soggy over-boiled side dish, celebrate them by roasting or sautéing in butter and adding a dash of balsamic vinegar and our raw honey from wildflowers in the South Downs.
Kalettes
Much like their big brother kale, kalettes are small yet nutrient-dense plant foods, abundant in beta carotene, vitamins C and K, as well as fibre and antioxidants like quercetin, carotenoids and kaempferol. Kalettes are actually a hybrid vegetable, created by crossing kale and brussels sprouts, concentrating their powerful nutrition into one little leafy green. Their flavour is mild and nutty, and they can be eaten raw or cooked. The vitamin C in kalettes supports immunity at a time of year when coughs and colds may be more common, as well as promoting collagen synthesis, important for healthy joints, skin, hair, nails and gut lining.
Our favourite way to use kalettes: To maintain as much of the vitamin C as possible, it’s best to consume kalettes raw, making them easier to digest by adding a dressing of apple cider vinegar and olive oil. For crispy cooked kalettes that can be dipped into sauces and served alongside our gut-health-boosting sauerkraut as a super healthy snack, toss with butter and salt, and roast on high for 10-15 minutes.
Winter Sweet Squash
Whilst Summer squash (also known as courgette) is light, fresh and with a high water content, Winter Sweet Squash is denser, heartier and altogether more comforting. Similar to the Crown Prince variety, Winter Sweet Squash has a natural sweetness and is particularly high in vitamin C, beta carotene and B vitamins like B1, B2, B3, B5, B6 and B9. B vitamins are essential for energy production, brain health and the nervous system, and play a crucial role in our mood. B6 and B9 are particularly important for boosting mood levels, often necessary in Autumn and Winter. They do this by helping to create neurotransmitters like dopamine and serotonin, whilst B1, B2 and B3 are needed for healthy levels of energy within the brain.
Our favourite way to use Winter Sweet Squash: You can use this variety of squash in the same way you’d use butternut squash or pumpkin. Roasting brings out the delicious sweet notes of this type of squash, whilst it can also be used to create a rich yet simple pasta sauce. To do this, bake the squash, then blitz with a little of our raw cow’s cheese, salt and a little cream before mixing with freshly cooked pasta.
Asian Greens
To create the best stir fries, you need a good bunch of Asian greens. These greens comprise of a diverse range of leafy greens high in immune-supporting vitamins like vitamin C, K, folate (B9) and beta carotene. You’ll no doubt notice that pretty much all the foods harvested this month boost immunity, which is why it’s so beneficial and essential to make the most of them with a regular Harvest Box delivery. Asian greens are also a great source of minerals like iron, calcium, potassium, and magnesium. Magnesium is needed to help the brain and body relax, and most of us aren’t getting enough of it, so load up on this nutrient whilst you can.
Our favourite way to use Asian Greens: Place a large frying pan over high heat and add a little oil. Throw in sliced garlic, followed by your greens and stir until they’re just wilted. Serve these simply with noodles, or for a meal with super nutrient-density, try cooking with more unusual (yet incredibly nutritious) ingredients like beef heart (high in CoQ10), or beef kidney (a great source of DAO, which aids in reducing histamine intolerance symptoms like skin issues, bloating, migraines and even anxiety).
Kohlrabi
Sometimes known as ‘turnip cabbage’, kohlrabi is one of those gnarly Autumn / Winter veg that may look a little scary, but is definitely worth consuming whilst it’s available at this time of year. A member of the brassica family, kohlrabi supports liver detoxification, which in turn aids hormone balance. This is especially helpful if you’re dealing with issues like estrogen dominance or even chronic stress, as a healthy liver is necessary in order to detoxify excess cortisol (commonly known as the ‘stress hormone’) from the body. Kohlrabi is an excellent source of vitamin C, as well as soluble fibre, which can help lower ‘bad’ cholesterol by binding to it in the digestive system. It also contains compounds that help relax blood vessels and reduce blood pressure for heart health.
Our favourite way to use kohlrabi: Roasting brings out the natural sweetness of kohlrabi and makes a delicious side dish to our special pasture-raised heritage pork leg joint. To roast, simply chop into slices, toss with tallow or oil, salt and pepper. Spread evenly onto a baking tray and roast for 15-20 minutes at 230C, stirring occasionally until lightly browned.
Swede
A humble veg that packs more punch than you may realise; swede also contains inulin – much like leek - which feeds good gut bacteria and promotes a healthy microbiome. Swede is high in those familiar immune-supporting nutrients potassium and vitamin C, and it’s mineral-rich too, containing calcium, magnesium, and zinc. The glucosinolates and carotenoids found in swede aid in reducing inflammation, whilst its phytonutrients support liver detoxification. Swede is also a great source of vitamin B6 to give your mood a helping hand.
Our favourite way to use swede: Cook up a warming, grounding cauliflower, swede and turnip curry, making the most of Autumn veg. Add anti-inflammatory and immune-supporting spices like turmeric, cumin, ginger and coriander for an extra health boost.
Turnips
Before pumpkins became the go-to Halloween veg, in the UK we would have carved ghoulish faces into turnips to scare away evil spirits around Samhain. At this time of year, it was (and still is) believed that the veil between the living and spirit worlds was thinnest, so people hollowed out root veg and carved faces as protection. Whilst Halloween may be over by now, turnips are well and truly still here. Rich in vitamins C, K, beta carotene, and minerals calcium, potassium and manganese (great for bone health), they aid in reducing inflammation, and their folate content can help with detoxification and brain function too.
Our favourite way to use turnips: Turnips work well in warming stews and pies, and they’re delicious cooked in our Traditional Farmhouse Butter.
Bone Broth
It may not be a fruit or veg, but bone broth deserves a place on the seasonal food list this month as one of the most nourishing, nutrient-dense foods there is. Made by simmering bones for around 24 hours, bone broth is a collagen-rich liquid that can be used in soups, stews, sauces, or sipped all by itself. A wonderful source of anti-inflammatory amino acids like glycine and proline, bone broth is well known for supporting gut healing, joint health, glowing skin and even detoxification. The amino acid profile of bone broth means it helps balance out the amino acids found in muscle meats like our beef ribeye steaks and beef rump steaks, giving us a much more balanced range of nutrients overall. Bone broth then, is perfectly paired with beef in a stew, or used as the base for a hearty squash soup. It’s liquid gold that is well worth stocking up on.
Our favourite way to use bone broth: Make a simple, delicious and nutrient-dense butternut squash and bone broth soup by adding the flesh of 1 roasted squash to a pan, along with 5-6 cups of bone broth. Add whichever herbs or spices you like, a pinch of salt and pepper, and simmer for 15-20 minutes. Blend until smooth with an immersion blender, and serve alongside our wholemeal sourdough and grass fed butter.
Join us next month to learn about the foods in season in December, and how to choose the most in-season, nutrient-dense foods for the festive period!
Written by Emma Newlyn
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How do I cook celeriac?