7 vitamin-rich foods for autumn

2022. 11. 03.

A real vitamin bomb: the green smoothie

Everyone knows that vegetables contain many vitamins. For this very reason, the green smoothie could even be called the vitamin bomb. It got its name from the fact that every version contains some leafy vegetable. And green leaves are full of vitamins, minerals and beneficial fibers.

By blending the vegetables, you are also doing your stomach good. Blended fibers are much easier to digest.

Green smoothies usually contain more than just vegetables, in fact, in many cases, there are more fruits than vegetables. If you like vegetables, of course, sorrel, spinach, cabbage, but also avocado or zucchini (not to mention beets and Swiss chard) can dominate your smoothie. 

But if you prefer fruits, then it is clear that you will (also) add bananas or berries to the vitamin bomb. Berries are a good idea if only because they have a very high antioxidant content.

Don't forget the option that you can also use frozen ingredients. If a fruit or vegetable is out of season, the frozen version is just as good. Don't give up on pears, pineapples or mangoes just because you can't get them fresh right now! They can also flavor your smoothie when taken out of the freezer.

Exotic beet salad

Speaking of vegetables, beets must be singled out. Beetroot is one of the most important sources of vitamins in the cold autumn and winter months, it strengthens the immune system very effectively.

It is also a real Jolly Joker because not only the root can be consumed. Its tender shoots and leaves are also a great addition to any salad.

But the real thing is if you make the salad from the beets themselves. Just cut the peeled, halved beetroot in half and bake it in an oven preheated to 160°C, under foil, in a little coconut oil until it softens (about 45 minutes). Then add some pistachios for another 10-15 minutes. Cut the softened beets into small cubes.

While it cools down, use a whisk to mix a little orange juice (freshly squeezed is best) with red wine vinegar, ground cumin and coriander, cinnamon and garlic to taste. A little salt and pepper, a little olive oil and the whole thing can go on the beets and pistachios.

There's nothing left to do but eat it to your heart's content and lick all ten of your fingers.

Walnut-cinnamon sweet potatoes

As the end of the year holidays approach, typical Christmas spices appear regularly. Ginger and anise are typical, but of course we can't forget cinnamon either.

If you're tired of the usual Christmas dishes (stuffed cabbage, roast duck, fish), but you don't want to give up the typical Christmas flavors, you can kill two birds with one stone with sweet potatoes with walnuts and cinnamon. Thanks to the walnuts and cinnamon, the taste of the holiday will remain in your mouth, and on top of everything, it is also full of vitamins. Sweet potatoes have a very high vitamin C, B2, B6 and E content and are also rich in minerals.

And it's even quick to make! Toast walnuts in a pan, then steam them with butter, coconut oil, spices, honey, and possibly a little liqueur for a few minutes. Spread this heavenly nut mixture over diced apples and sweet potatoes. The whole thing can be placed in a heat-resistant dish greased with coconut oil and then put in the preheated oven (180°C). 

The family and guests will be happy that you have added a little variety to the holiday menu. And even their immune system is strengthened by the vitamins!

Curtido, or Salvadoran cabbage

Curtido is nothing more than slightly fermented cabbage. One of the characteristics of Central America. Onions, carrots, oregano and, in some places, lime are usually added to the cabbage. The taste is perhaps the most reminiscent of sour cabbage salad, but anyone familiar with Latin American gastronomy knows that it is something completely different.

Curtido, also called Salvadoran cabbage, made it to our list not only because the cabbage that is its base is rich in vitamins. It is usually prepared with carrots, onions, and chilies, which also improve the body's resistance.

Curtido is better the longer the cabbage has been allowed to ferment. It is customary to sprinkle it with oil and vinegar before serving, but if it has been fermented for a sufficient time, this step can even be omitted.

Minestrone soup

Italian vegetable soup, i.e. minestrone soup, is also called a vitamin cocktail. It is based on tomatoes and celeriac, but in addition to these, basically any vegetable can be included. If you like, you can also cook pasta in it, but flavoring it with cheese is not considered heresy either.

If you like Italian flavors, you must make this soup once during the winter months. Not only will your taste buds be grateful for it, but also your immune system!

But if you don't like tomatoes, don't give up the vitamin soup! Every nation has its own minestrone. A cabbage soup, a lemon soup or just a classic Hungarian broth will also be good for your health.

Sea fish

In the dark autumn and winter months, less sunlight reaches the body, and this leads to a lack of vitamin D. Thus, the amount of calcium in the bones decreases and the risk of respiratory diseases is also higher.

The best way to supplement vitamin D is to eat fish. Marine fish are the richest natural sources of vitamin D, but thanks to omega-3 fatty acids, they can also reduce joint complaints and dry skin.

It is worth steaming them, because this way their high vitamin content is preserved.

Salmon, mackerel or tuna - it doesn't matter which one you put on the table, your body will thank you for it.

Mushroom

If for some reason you don't eat fish, you can't make up for the lack of sunlight just by taking vitamin D. Mushrooms also contain a lot of vitamin D. Moreover, there are researchers who believe that even more vitamin D is produced in mushrooms that have already been picked under the influence of sunlight.

This is true for all types of mushrooms, and since their vitamin content does not decrease as a result of cooking, you can prepare them however you like. With a mushroom slicer, you can prepare the mushrooms in seconds, and you can even bake and cook them!