Seasonal eating in November


In the same way that we feel the outer effects of the changing seasons, especially when the temperature drops, the body also feels the disruption internally.

For this reason, nature has very thoughtfully provided seasonal foods to support the body the best way that it can.

Clinical Nutritionist, Suzie Sawyer, shares three delicious seasonal foods, perfect for now.



Whilst there may be a ‘run’ on turkeys early this year, there has been little mention of goose. So, it may be worth changing things up a little this year, both for traditional Christmas fayre, and for pre-Christmas celebrations.

Whilst goose meat is much higher in fat than turkey, much of it is lost during cooking.  However, the fat content is still comparable to many cuts of red meat.

Roasted goose on a plate

In terms of nutritional content, goose is a rich source of iron, which is frequently deficient within the UK population, especially in young women.  Plus, protein content is the same as turkey (really good) at 20 grams per 100 grams. From a mineral perspective, it’s high in bone-loving phosphorous, plus goose delivers plenty of energy-giving vitamins B1 and B6.

Roasted goose is delicious. Consider including roasted chestnuts both for their wonderful, slightly sweet taste but also rich nutritional value. Chestnuts are particularly high in trace minerals that are essential for overall health.

Butternut squash

Butternut squash is probably one of the most popular of the squash family, with other members including pumpkin, cucumber, and courgette. As with all root vegetables in season at this time of year, butternut squash provides a great source of sustained energy, plus it’s low in fat and high in nutrients.

shutterstock_226218175 butternut squash Dec15

As with all the orange-coloured vegetables, they’re a rich source of beta carotene which is turned into vitamin A as needed by the body.  Vitamin A is essential for good vision (especially night vision), the immune system, healthy skin, and protecting mucous membranes, especially those associated with the lungs.

What to do with butternut squash?  There’s certainly no shortage of options.  They add an amazing flavour to risottos, soups, pasta, and curries. They are also simply delicious baked and mashed with some cinnamon or nutmeg and a little cream, for a real treat.


With the UK population being wildly deficient in the essential omega-3 fats, mackerel could really help improve the nation’s health in this respect.  Mackerel is not only a great source of omega-3s but also the minerals zinc and selenium (both also lacking).  Selenium is essential for good heart health as are the omega-3s. Plus, mackerel does provide some much-needed vitamin D, especially through the winter months. Even better, mackerel is often fished from UK waters.

Fresh mackerel with lemon and herbs on foil ready to be baked

Of all varieties of fish, mackerel probably has one of the strongest flavours, therefore works really well with other equally strong ones, including various spices. Sharp flavours such as lemon complement well. Because mackerel is fairly rich down to its fat content (predominantly the omega-3s), then rich, buttery sauces are certainly not recommended.

So, enjoy some wonderful flavours and amazing health-giving nutrients by eating seasonally this November.

Stay well.


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All images: Shutterstock


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