Autumn vegetables and fruit. This will give you a boost in autumn
What you should definitely eat
It's officially autumn and many newsletters have unpacked the seasonal calendar for autumn vegetables and fruit. Lots of regional and seasonal vegetables are at the top of the list. Super healthy with lots of vitamins and low in calories, these foods are perfect to include in your diet if they are not already your constant companion. Here you can find out which vitamin bombs should not be missing from your plate!
No cold season without THE autumn vegetable: cabbage
Savoy cabbage, red cabbage, Brussels sprouts, white cabbage and sauerkraut: if you're looking for recipes for autumn and winter, you can't go past cabbage. And rightly so! Cabbage is rich in vitamins A, B, C and K and on top of that, it contains minerals such as calcium, magnesium, potassium, phosphorus, iron and manganese. Perfect for strengthening your body and immune system.
And best of all, cabbage only has around 30 calories per 100 grams! You can really go for it with this autumn vegetable.
Tomatoes, peppers, carrots and co. have it all.
Do you have tomatoes, cucumbers, onions, carrots and peppers in your salad? Perfect! You can keep them on your menu in autumn and winter. Because these are seasonal vegetables and their phytonutrients and vitamins will get you through the darker months. Peppers provide you with magnesium and zinc and are particularly rich in vitamin C. Onions are even considered a cold killer thanks to their phytonutrients. If you have caught the autumn cold wave, you can also find other foods against colds on my website. And THE advantage of autumn vegetables like these: Hardly any calories!
Pumpkin heats you up - without the calories
It's pumpkin season, especially in autumn. Pumpkins of all kinds are the autumn vegetable par excellence, not least because of Halloween. But it also really heats you up and warms you from the inside. But pumpkin has even more to offer: Vitamins A, C, E, B and lots of minerals such as iron, zinc and magnesium! In other words, plenty to boost your immune system. Pumpkin is also quite low in calories with around 27 calories per 100 grams. Still looking for a suitable recipe? How about these low carb rösti?
Not just autumn vegetables, but also autumn fruit
You don't have to go without fruit in autumn and winter. The classic fruit apple has its time now. "An apple a day keeps the doctor away" is a well-known saying for a reason. Apples are real vitamin bombs! And depending on the variety, they only have 50 calories per 100 grams, which would be just under 70 calories for a large apple.
Pears are usually sweeter, but still low in calories at 52 calories per 100 grams. But do you prefer exotic fruits? Kiwis may not be at home here, but they are the right choice for your autumn food. And you can buy them in the supermarket all year round. They provide you with plenty of vitamins and minerals, for example vitamin C, and with 62 calories per 100 grams, kiwis are also one of the low-calorie types of fruit.
Tips for other low-calorie and vitamin-rich seasonal fruit varieties include acerola cherries, persimmons and plums.
The autumn fruit can also be used to prepare numerous protein shake variations - for example, you can use it to spice up your daily breakfast shake or post-workout shake.
Vitamin C bombs: citrus fruits
Lemons, oranges, grapefruits, mandarins and clementines. Super low in calories, you can really go for it. These fruits are particularly tasty and juicy in autumn and are also packed with vitamin C.
Vitamin C is particularly important for you in the darker months of the year as a cold blocker and it helps you to absorb other vitamins better. So you stay fit for training.
The best is saved for last: citrus fruits are also top fat-killing foods. So you boost yourself with vitamins and your fat melts away at the same time!
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