What's in Season? September

As we shift from the hot and sunny days of August to cool and blustery September, this is a reminder to us all that just as the seasons shift and change, so do our needs. Whilst it may have felt good to consume lighter, sweet foods in Summer, our digestive system benefits from more warming, soothing foods as we switch seasons, and our nervous system may need a little soothing too. 

From the perspective of Traditional Chinese Medicine (TCM), late Summer (lasting from the end of August until the Autumn equinox) is a season all of its own, and one we really benefit from acknowledging. Late Summer is all about re-centring, re-balancing and renewing our wellbeing. As we move from the energetic ‘yang’ of Summer towards the slow, dark ‘yin’ of Winter, this is a time to think about where we may be a little out of balance, and spend a little time recalibrating physically and mentally. Traditionally, this is an important time to focus on digestive health, and giving ourselves everything we need in order to digest and absorb the nutrients we consume. 

So, when it comes to September’s seasonal bounty, we’ll explore how these foods benefit us right here, right now in this moment, and how we can use them to help us find balance and boost digestive health.  

Radish

Peppery and zingy, radish is a wonderful food for boosting digestive health, as it aids in the production of digestive juices and enzymes. For this reason, consuming it in a starter salad or munching on a few dipped in hummus just before your main mean can help strengthen your digestion. Radishes contain high levels of vitamin C for immune health, as well as antioxidants and fibre to help keep you regular… They also contain compounds like sulforaphane that may have cancer-protective effects and help manage blood sugar levels too. Sulforaphane is a particularly powerful antioxidant that aids in reducing inflammation, so if you’re dealing with inflammatory gut issues, they may be helpful to add to your diet.

Our favourite way to use radish: Thinly sliced and tossed into a digestion-boosting starter salad along with a drizzle of olive oil and apple cider vinegar. 

Rocket

Another vibrant and peppery green that helps stimulate digestion, rocket is known as a ‘bitter’, and it’s the bitter taste that is most associated with its ability to enhance healthy digestion. When we consume bitter foods such as rocket before a meal, this helps to not only stimulate the release of digestive enzymes as mentioned above, but also supports the flow of bile; a substance which aids in fat digestion, as well as being an important aspect of detoxification. Consuming a handful of rocket before a meal can be an effective way to aid digestion, especially if your main meal contains plenty of fat and protein. 

Our favourite way to use rocket: Along with sliced radish in a starter salad. To boost your gut health even more, try adding a spoon of sauerkraut to your salad, as the natural pre and probiotics can help support a healthy microbiome, which in turn supports digestive health.  

Tomatillos

One of the last Summer vegetables (well, technically a fruit) available at this time of year, tomatillos are often mistaken for green tomatoes, although they’re a unique food in their own right. Their tangy flavour makes them perfect for salsa and sauces, and their high fibre content aids in digestive health too. Tomatillos are rich in vitamin C, which aids immunity as we shift into a season when we may need a little more support. The tangy tomato cousins are also high in lutein and zeaxanthin, both of which aid healthy vision.

Our favourite way to use tomatillos: In a vibrant salsa verde recipe to enjoy with chips or our pasture raised heritage pork chops. 

Onions

A staple in many recipes, our freshly harvested onions are a humble ingredient with a myriad of benefits. Onions are rich in antioxidants and sulphur, which supports detoxification and DNA, as well as protecting cells from damage. For gut and digestive health, onions offer prebiotics, which feed and fuel good gut bacteria. The prebiotic fibres fructooligosaccharides (FOS) and inulin are broken down by gut bacteria to help reduce inflammation, strengthen the digestive system, and support overall gut health. Cooking onions in Autumnal stews and soups makes them easier to digest, whilst retaining beneficial nutrients such as their quercetin and sulphur compounds. 

Our favourite way to use onions: Make the most of the last warm and sunny days of the season by caramelising onions and serving them with our Pasture Raised Heritage Pork Sausages. 

Beetroot 

Earthy, sweet and extremely nutrient-dense, beetroot is a grounding root veg that has the special ability to enhance blood flow throughout the body. Its high levels of nitrate aid in blood vessel dilation, which can directly benefit heart health, brain function and fertility, as fresh blood is encouraged to flow to these vital places. Beetroot, whether cooked, consumed raw or juiced, can also boost your workout capacity and recovery, thanks to its effects on circulation. It also supports lowered blood pressure and gut health too. Research shows that the betalain compounds in beetroot may influence the gut microbiome, leading to the production of beneficial short-chain fatty acids (SCFAs), which strengthen the gut barrier and aid in healthy digestion. 

Our favourite way to use beetroot: Roast a tray of chopped carrot, beetroot and fresh rosemary to welcome yourself into the cooler, cosy seasons. 

Leeks

Another sulphur-rich food, leeks are also powerful source of prebiotics, feeding healthy gut bacteria and promoting strong digestion and nutrient absorption. Leeks are high in vitamins C, K and beta carotene, and antioxidants like kaempferol, which helps protect cells from damage and reduce the risk of chronic disease. As we move towards Autumn and more warming meals, leeks impart depth and sweetness to stews, soups and pies, which can be both physically and emotionally comforting. 

Our favourite way to use leeks: Combine leeks, cabbage and squash for the ultimate comforting Autumn soup. Simply add to a large pot with broth, herbs and salt and cook until softened. Serve with our seeded Heritage Seeded Sourdough and lashings of traditional farmhouse butter, made with milk from Guernsey cows.

Cabbage

It may not seem like a superfood, but cabbage is incredibly powerful when it comes to supporting our health. Cabbage provides the amino acid L-glutamine, which acts as a fuel for intestinal cells, and strengthens the gut lining to help heal and prevent ‘leaky gut’, linked to many issues from bloating to brain fog, and chronic inflammatory conditions. Cabbage is high in fibre, aiding in regulation of digestion, and fermented cabbage (which you’ll find in our crunchy, probiotic-filled Raw Sauerkrauts) further enhance gut health and digestion.

Our favourite way to use cabbage: Try our warming Golden Kraut, with organic cabbage, carrot, fresh ginger, turmeric, garlic, caraway, fennel seeds, black pepper, sea salt. A fork-full of the tangy, probiotic-rich food is essentially like taking a natural supplement for your gut and digestion. 

Fennel 

Acting as a carminative to relax the digestive muscles and relieve gas and cramping, fresh fennel is supremely soothing for the digestive tract. Fennel is also high in potassium, which regulates blood pressure, nerve and muscle function, and is high in immune-supporting vitamin C too. A rich source of lignans, fennel can help improve cardiovascular health and may even support relief from menopausal symptoms. Fennel can be consumed both raw and cooked, or juiced and used as a digestive tonic. 

Our favourite way to use fennel: Fennel becomes even more delicious when simply roasted. Chop in half, toss with tallow or ghee, add a big pinch of salt and roast at 190C for around 20-25 minutes. This is a perfect side dish to accompany our whole chicken. 

Squash 

From the perspective of TCM, orange foods nourish the Stomach and Spleen in late Summer, and are a wonderful way to warm up the digestive fire. When squash is harvested in late September, you’ll know Autumn has truly arrived. Squash provides plenty of soluble and insoluble fibre, promoting regular digestion and elimination, as well as being high in vitamins like immune-strengthening beta-carotene and vitamin C, plus the calming mineral magnesium to help you wind down as the evenings draw in. 

Our favourite way to use squash: Nothing says ‘hello Autumn’ like a squash soup. Make it with broth and fresh thyme for an immune boost. 

Swede

Another high-fibre veg, swede also contains inulin, which feeds good gut bacteria and promotes a healthy microbiome. Swede is high in those familiar 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.

Our favourite way to use swede: It may not be the most glamorous veg on the table, but swede is a traditional food that has been consumed in the UK since the 18th century. Try making a warming, spiced curried swede soup made with coconut milk, garlic, onion, and spices like cumin, coriander and fenugreek.

Written by Emma Newlyn