As you may already know, in each season there are some specific fruits and vegetables that reach their optimal ripening point with the right climate and light. The autumn it's a station warm colors and rounded flavors, perfect for enjoying a more varied, tasty and balanced shopping basket.
In addition to gastronomic pleasure, choosing seasonal foods has nutritional, environmental and economic advantages: more vitamins and antioxidants, less transport footprint and better price due to its natural abundance. Bet on local product (kilometer 0) —harvesting and consumption within a close radius, ideally less than 100 km—boosts the local economy and ensures freshness.
Why eat seasonal vegetables?
Eating seasonal vegetables is recommended. throughout the year, and in autumn it takes on special meaning. Our body appreciates micronutrient-rich foods to support their defenses and adapt to the drop in temperature. Autumn vegetables provide vitamins A, C and K, folic acid, minerals such as magnesium and potassium, and a great diversity of phytochemicals protectors.
Choosing a season is also a gesture of sustainability: fewer ripening rooms, less packaging, fewer trips and, therefore, less environmental impact. Added to this is the benefit of support local producers and reduce waste through better crop planning.
In terms of taste, the difference is noticeable: unforced vegetables retain texture and aroma authentic and usually present better price quality being at its peak supply.
What fruits and vegetables are typical of autumn in Spain?
Autumn offers a variety of delicious and nutritious products. Many late-season fruits round out the summer cycle, and other very characteristic fruits of this season are also added.
Autumn fruits
Pumpkin: technically fruit, with orange pulp very versatile for creams and roasts; its seeds are also edible.
Custard apple: sweet with a sour touch, its creamy pulp is reminiscent of pineapple and banana; best enjoyed raw.
Khaki: juicy texture and soft sweetness; provides carotenoids and is great in salads or desserts.
Grapes: aromatic and juicy; excellent for compotes and to eat fresh.
Granada: rich in phenolic compounds; its crispy arils brighten up salads and sauces.
Quince: ideal for making sweets and compotes long-lasting.
Apple and pear: present all year round, in autumn they reach their best texture and flavor.
Citrus (mandarin, orange, lemon, grapefruit): provide freshness and Vitamin C, perfect as the season progresses.
FIG y berries (blackberry, raspberry, blueberry): short cycle, it is advisable to take advantage of them when they reach the market.
Chestnuts y nuts (almond, hazelnut): energetic and satiating; perfect for creams and fillings.
Avocado y banana: present in our market for a large part of the year; their creaminess and potassium content make them highly appreciated.
Autumn vegetables and greens
Zucchini: soft and versatile; supports stir-fries and creams light.
Eggplant: taste with a bitter touch; it improves with cooking methods that soften the palate (oven, stews).
Pepper: ideal raw for take advantage of its vitamins, or for traditional stir-fries and sauces.
Mushrooms: symbol of autumn; perfect in scrambled, grilled or in stews.
Spinach and chard: green leaf, rich in folates; delicious in stir-fries or raw in warm salads.
Broccoli and cauliflower: Cruciferous vegetables with high nutritional density; they work in steam, sautéed or baked.
Leek: aromatic base for creams and soups, very digestible when cooked well.
Artichoke: delicious grilled or stewed; it goes well with legumes.
Coles (cabbage, red cabbage, Brussels sprouts): rich in phytochemicals; ideal for stews and stir-fries.
Endives and lettuce: for warmer salads and crispy.
Carrot, beetroot and turnip: sweet roots that provide color and minerals; they go well roasted and in stews.
Potato and sweet potato: comforting; perfect for creams and purees.
Green beans, celery and garlic: basics for sofritos, legumes and aromatic backgrounds.
How to preserve fruits and vegetables in autumn?
Store in a cool, dry place to prevent rapid ripening and mold. Ventilation is key.
Separate fruits from vegetables and keeps ethylene emitters (apple, banana, avocado) away from sensitive parts.
Do not wash before refrigerating (unless you are going to consume it); excess moisture encourages deterioration.
Use paper or cloth bags that allow breathing, perforated trays and airtight containers for leaves.
Consume soon the most perishable and transforms surpluses into compotes, preserves or pickles.
Ideas for eating fruits and vegetables in autumn
As the season progresses, they are appealing stews, creams and soups that are comforting without sacrificing health. Slightly longer cooking techniques help concentrate flavors and provide warmth.
Recommended preparations:
- Warm salads with blanched, marinated vegetables or quick pickles.
- Seasonal fruits Natural or in compotes, pumpkin works wonderfully in creams.
- Whole grains such as brown rice and millet for balanced bases.
- Legumes (well-soaked lentils) in stews or vegetable pâtés; add seaweed in small doses.
- less liquid in cooking to concentrate, and more warm dressings (spices, fermented).
- Nuts (almonds, chestnuts) to enrich textures and energy.
To avoid or reduce: Excessive intake of cold dairy products, very cold juices and salads, excessive raw oil, and very late dinners.
Autumn Fruit and Vegetable Calendar
The first few weeks include late harvests of summer (grapes, figs, peach in some areas) and come in with force pear, apple and pomegranateAs autumn progresses, they become more widespread. Citrus and cruciferous vegetables (broccoli, cauliflower), as well as leaves such as spinach y chardDiscover autumn fruits and vegetables by month: September October November (depending on the climate and altitude of each region).
Fall recipes available on the blog
Breakfast
Oatmeal with sauteed apple and cinnamon, toasted with avocado and pomegranate.
Creams
Pumpkin with ginger, leek and potato, roasted cauliflower with turmeric.
Soups
Autumnal minestrone with green bean, carrot and chard; hot and sour mushroom soup.
Salads
Red cabbage with orange and nuts; spinach with pomegranate and roasted beets.
Pates and hamburgers
pate of lentils with leek; sweet potato burgers and broccoli.
Vegetables
tray roasted roots; braised artichokes with peas.
Cereals and legumes
brown rice with mushrooms and pumpkin; lentil stew with root vegetables.
