Autumn, with its crisp air and vibrant colours, is a season that captivates our senses and beckons us to slow down and connect with the natural rhythms of the earth. Known as Harvest Month, September is a time when I enjoy gathering fresh seasonal ingredients to create dishes that will nourish body and soul as the weather cools and winter approaches. I love the idea of sharing some of my cooking by celebrating the Autumn Equinox on the 22nd September. According to pagan tradition, a feast should be held for friends and family to show gratitude for the harvest the earth has bestowed on us. It is said that the table should be dressed with the rich hues of autumn – as well as adding some of the gorgeous flowers that are available at this time of year, I would decorate my own table with burnt orange napkins and some of the ceramic pumpkins that we can see below. |
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With autumnal feasting in mind, it is fitting that this month also marks Organic September, an annual event dedicated to promoting organic food and farming. I prefer to limit my exposure to pesticides wherever I can. The ‘organic’ label – protected by law and governed by strict rules – is a reassuring shorthand that we are making a good choice. Of course, that choice also tends to be more expensive, so it can be useful to know where to spend our money to make the most difference. |
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To help us make informed choices, we can look to the 'Dirty Dozen' list produced by The Pesticide Action Network (PAN UK), a charity that monitors official data on pesticide residues on our food; the list details the 12 most affected fruits and vegetables. Helpfully, The Environmental Working Group have compiled a list of the 15 least affected. Here are both lists: |
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The Dirty Dozen PAN UK’s list of foods found to have the highest levels of pesticide residues: Peaches/nectarines Grapes Strawberries Cherries Spinach Apples Sprouts Cucumbers Tomatoes Apricots Lettuce Bean pods
The Clean 15 EWG's list of foods that contained low-to-no residues, even when non-organic: Avocado Sweetcorn Pineapple Onions Papaya Sweet peas Asparagus Honeydew Melon Kiwi Cabbage Mushrooms Mangoes Sweet Potatoes Watermelon Carrots
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As well as being mindful of the chemicals that we consume through food, it’s worth bearing in mind that when applying any lotion to our skin the ingredients slowly sink into the bloodstream and can have a direct effect on many of the body’s processes. New research published in June 2024 proves for the first time that toxic PFAS (perfluoroalkyl substances) – forever chemicals which do not break down in nature – are absorbed through human skin, and at levels much higher than previously thought. |
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My own business was launched from a kernel of an idea that I could formulate highly effective skincare products that are non-harmful to people and planet. Did you know, for example, that our Collagen Boost Face Oil is 83.6% organic? It also contains wild harvested ingredients from ethical suppliers that are 100% natural. This superfood for the skin deeply nourishes it, boosts collagen production and minimises fine lines and wrinkles in a gentle, natural way. |
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As well as eating a healthy diet, sleep is something that can have a huge impact on everything from our immune system to our mental health. The Sleep Charity is currently running its ‘Sleeptember’ campaign to improve our ability to sleep soundly each night. I, for one, may well observe their National Sleep In Day on Sunday 27th October – the day that the clocks go back and we all get an extra hour in bed! When I struggle with sleep, I might have a tea, made with valerian root, lemon balm, passion flower or chamomile. These natural ingredients are known to relax the body and soothe the mind ready for sleep – Bedtime Bliss Tea from Herbalistas is a blend that I have recently discovered. Interestingly, a recent study of 20,000 adults found that those who regularly slept for 8 hours a night had less concentrated urine than those that only managed 6 hours of sleep. So, as well as drinking water, you could boost your hydration with some of these sleep-inducing hot drinks! |
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The magic of adaptogens Adaptogens have their roots in Chinese and Ayurvedic medicine and are said to promote health and wellbeing. They use active ingredients made from herbs, plants, roots and fungi, which are believed to help our bodies manage stress by adapting to different situations and restoring balance. This is particularly helpful when it comes to getting a good night’s rest. My 3 favourites are: Ashwagandha Many people consider Ashwagandha the ultimate adaptogen – it helps to balance so many different functions in the body, boosts natural energy production and endurance, whilst also decreasing stress and anxiety. It can be taken through capsules, powders, tinctures, gummies or even in a tea blend – try Daily Restore Tea from Herbalistas for a delicious and restorative blend of apple cider, cinnamon and ashwagandha. Reishi (The Queen of Mushrooms) Highly regarded by herbalists for thousands of years as a Shen (Spirit) tonic. Reishi is known to decrease stress and anxiety, guiding you out of your head and into your heart. Some of the most recent research suggests that part of Reishi's effects on sleep are a result of its impact on the gut microbiome. It can be taken as capsules, tinctures, powders or gummies. I regularly have mushroom coffee and hot chocolate which includes Reishi powder. Rhodiola Rosea A fantastic adaptogen which can help regulate your body’s stress response and promote a sense of calm. Additionally, research has shown that it supports healthy serotonin levels in the brain to promote more restful sleep. It can be taken as supplements, tea, tinctures or powder. |
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I've been making: hearty minestrone soup |
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If I host my own Autumn Equinox feast, this hearty soup could be just the thing to serve. Nourishing and packed full of seasonal ingredients, it has become somewhat of an autumn staple for me. The parmesan rind and basil pesto add a big boost of flavour. Ingredients 1 medium onion (diced) 5 celery stalks (diced) 3 medium carrots (diced) 1 large courgette (diced) 1 small sweet potato (diced) 2 garlic cloves 1 can cannellini beans 1 can tomatoes 1 Parmesan rind (approx. 2 x 3 inch) 1400ml vegetable or chicken stock Juice of 1/2 lemon 120g baby spinach 2 tbsp basil pesto (optional for serving) Olive oil, butter, salt Method Dice the vegetables (no larger than 1/2 inch), keeping them separate. Finely chop 2 garlic cloves. Drain the can of white beans and rinse them. Place 2 tbsp olive oil and 1 tbsp unsalted butter in a large pan over medium-high heat. Once the butter melts and begins to sizzle, add the onion and sauté until softened (about 3 minutes). Add the carrots and celery and cook for 5 to 7 minutes. Add the sweet potato and sauté until slightly softened at the edges (about 3 minutes). Stir in the courgette and garlic. Cook until softened (about 2 minutes). Add 1 (2 x 3 inch) Parmesan rind, the can of diced tomatoes, vegetable stock, and the beans. Stir to combine and bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer until the carrots and sweet potato are tender (20 to 30 minutes). Remove and discard the Parmesan rind. Stir in the pesto (optional), lemon juice, and spinach. Simmer until combined and the spinach wilts. Taste and season with salt and pepper as needed. Top with parmesan shavings and serve with crusty bread.
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I hope you’ll enjoy everything lovely about this time of year. With school back, I am looking forward to spending more time in the workshop developing some exciting new products. Whatever you get up to, I hope the month is a happy and healthy one for you. |
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Cotswold Remedies, 58 Albert Road, Cheltenham GL52 2QX |
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