©2017 by Nourish Wholefood Cafe.

Hitchin Road,

Letchworth Garden City,

Hertfordshire, 

SG6 3NA

01462 486429

  • Nourish

A few things to inspire you this Autumn.

Almost all of our food produce is now available all year round, but with noticeable differences in both the flavour and price. This depends on how far and for how long the produce has had to travel. Often fruit and vegetables lose a large portion of their flavour and nutrients due to long durations in cold storage, and ineffective premature ripening.


'In season foods are also higher in vitamins and minerals. When a fruit or vegetable is harvested, it automatically begins to lose nutrients. The further food has to travel, the more nutrients it loses. Not only that, exposure to heat, sun, and air tend to reduce nutrition content even further.'


(Read More: http://www.thelist.com/87556/healthy-foods-eating-fall/?utm_campaign=clip)


There are numerous benefits to eating local, seasonal produce. Lower cost, nutrient levels, freshness and flavour to name a few.


Here are a couple of local grocers that stock fresh/homegrown/seasonal produce:


- http://www.thegog.com/gog-magog-farm-shop-cambridge/#deli

- http://churchfarmardeley.co.uk/

- The Green House Community Market Letchworth, Baldock Country Market & Hitchin farmers market.



Alternatively why not find yourself a mushroom/wild food guide and go foraging to find your food for free this Autumn?


Handy books: https://www.amazon.co.uk/Mushrooms-Collins-Gem-Patrick-Harding/dp/0007183070/ref=sr_1_13?ie=UTF8&qid=1507135597&sr=8-13&keywords=foraging+books


https://www.amazon.co.uk/Wild-Food-Complete-Guide-Foragers/dp/1447249968/ref=sr_1_2?ie=UTF8&qid=1507135597&sr=8-2&keywords=foraging+books


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'As the colder months set in, we find ourselves turning to more stodgy foods which in turn leads to weight gain, so here we share some healthy eating tips for autumn'.


There is a huge range of nutrient rich root vegetables and fruits that have the potential to be enjoyed in abundance now, or preserved in anticipation for the colder months.


Apples – The nutrients found in apples can help prevent spikes in blood sugar and reduce the risk of a variety of chronic diseases. This fruit is in season during the autumn months and comes in a variety of flavours.

Pears – Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients (essential compounds enhancing one’s health) as the fruit’s flesh. These phytonutrients include antioxidants, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids.

Winter Squash – Butternut and Pumpkin are just a couple of varieties of winter squash which act as a natural accompaniment to autumn cuisine. Both rich flavour, and high in nutrients, winter squash one of the best buys of the season.

Cabbage – This seasonal vegetable has cholesterol-lowering benefits, and is also rich in fibre particularly when steamed.

Wild Mushrooms – Mushrooms are really great to eat since they can help influence blood lipids, blood glucose, immunity, and weight control. They also offer many essential nutrients and antioxidants which the body needs.

Pomegranates – Considered the ‘jewel of the autumn’ Pomegranates are a rich source of soluble and insoluble dietary fibres. It is also a good source of Vitamin C.

Root vegetables – All different kinds of root vegetables are great – carrots, turnips and swede for example are real nutritional stars in both autumn and winter. Tasty beetroots are also great as they are jam-packed with Folate, Vitamin C and Magnesium.


Read more: http://www.femalefirst.co.uk/health/healthy-eating-tips-for-autumn-341419.html#ixzz4uYURN2DT


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An abundance of pumpkin - Pumpkin is such a versatile ingredient, and so often overlooked as a festive byproduct. With an abundance of them from mid October - mid November, why not try utilising this jolly looking, low calorie vegetable that's high in beta-carotene (a plant-based form of vitamin A) which aids vision and healthy skin, potassium, fibre and vitamin C.


(Chocolate/pumpkin and courgette loaf)



Here are a few of our favourite recipes to get you started:



Pumpkin and rice soup - https://www.101cookbooks.com/archives/pumpkin-and-rice-soup-recipe.html



Incredible Squash Pizza - http://www.wholeheartedeats.com/2013/12/iincredible-squash-pizza-htmlm1/



Squash and kale salad - http://www.saladforpresident.com/salads/david-kramer-and-hayley-magnus-squash-and-kale-salad/#recipe



Pumpkin and Feta Muffins - https://www.101cookbooks.com/archives/pumpkin-and-feta-muffins-recipe.html



Pumpkin miso broth with soba noodles - https://www.mynewroots.org/site/2016/11/pumpkin-miso-broth-soba/