Organic September

Having plenty of plant-based variety in the diet is a smart, strategic choice for gut health and immune resilience. This autumn is the perfect time to begin to enjoy foods that help support our immune system before the onset of the cold season.

Choosing organic where possible means reduced pesticides and elevated nutrients ideal for building a robust, healthy gut microbiome just as the immune system needs to ramp up for winter.

After all, 70-80% of our immune system resides in our gut, so taking care of that first-line defence is something we can all do to help ourselves be in our best health. Here are some of my top choices to get your immune system fired up this autumn.

Seasonal

Seasonal organics often boast higher levels of antioxidants, polyphenols and flavonoids which are naturally occurring plant chemicals which help to protect us against common colds, flu and viruses.

Frozen fruit and vegetables have often been frozen quickly after harvest resulting in better preservation of nutrients compared to those you might find on supermarket shelves.

Organic

Studies show that organic vegetables have up to 69% more polyphenols, so switching just a few of your regular staple ingredients can help give your immunity a pre-winter boost.

Eating organic can deliver more vitamin C, E, magnesium, zinc, and antioxidants like carotenoids found in seasonal goodies like carrots, sweet potato and butternut squash, all nutrients that help to build immune resilience.

Prebiotic

All-important focus on optimising gut health by including more prebiotic fibre found in bananas, apples, onion, leeks, garlic, and beans support the strains of gut bacteria that make short-chain fatty acid production (like butyrate), which soothes inflammation and strengthens the gut barrier; key to preventing illness as temperatures drop.

Cooking for Immune Health 

We have some exciting new additions to the PACK’d family range which will make mealtimes a breeze and add a tsunami of flavour. With the no-fuss, ready chopped onion and garlic, you can enjoy a quicker, easier meal without the tears…who likes chopping onion and garlic anyway?

Check out the health benefits of these phytonutrient wonders for guarding against bugs this winter:

Onion: contains allicin a naturally occurring sulphur containing compound which gives it a characteristic smell and has powerful antimicrobial, anti-inflammatory, and cardioprotective properties. The fibre in onion acts as a prebiotic in the gut supporting gut motility whilst nourishing our gut microbiome.

Garlic: contains immune supporting vitamin C, B6, selenium and allicin, all shown to support gut microbiota diversity and our immune defences. Garlic also has vasodilating properties making it powerful support for cardiovascular health.
As we enter soup season our new Soffritto Base of ready chopped onion, carrot and celery provide the perfect base for delicious, hearty soups, sauces and casseroles

Autumn Immune Boost Meals Ideas: 

Lemon for extra vitamin C. Stir Fry

Classic Organic Stir Fry: Sauté chopped onion, garlic, and ginger in a splash of olive oil, add your protein of choice and leafy greens (like kale or cabbage). The aromatics stimulate digestion and promote gut health, while protein and leafy greens keeps the meal balanced.

Flavour Variations: Toss with carrots, broccoli, and parsnips, finished with sesame seeds and a squeeze of lemon or lime.

Autumnal Soups

Soffritto Base Soup: Start with the fritto base ready chopped onion, celery and carrot, then add cubed sweet potato and autumnal greens. This soup warms, nourishes, and strengthens the gut for the cold season.

Garlic Vegetable Broth: Gently soften chopped garlic in a pan with some olive oil, then add root vegetables (carrots, parsnip, beetroot) and organic stock, finishing with a good handful of spinach.

Practical Tips for Incorporating Organics

Swap conventional chopped onion, garlic, spinach and broccoli for organic versions, have them ready to go in the freezer using them in meal prep bases for higher antioxidant returns.

Seek out ready-chopped fritto misto mixes for easy, nutrient-packed meal foundations.

Gut-Loving Autumnal Soup Recipes

Hearty Vegetable Soup

• Sauté chopped onion, celery and carrots in a little oil.
  
• Add finely chopped autumn vegetables such as potato, cabbage and green beans, then sweat with a lid on.
• Add a tin of cannellini beans or butter beans
• Pour in broth or water and bring to a gentle boil.
• season with salt, pepper, and fresh coriander.
• Serve hot with a dollop of crème fraiche in the centre.

Coconut Pumpkin Soup

• Sweat soffritto base in olive oil in a pan.
• Meanwhile, roast cubes of pumpkin or butternut squash tossed with a little oil, salt and with a sprinkle of cumin and cinnamon.
• Blend soffritto, roasted pumpkin with broth and coconut milk,
• Season with salt and pepper, heat and serve for a creamy, nourishing autumn soup.

Garlic Ginger Immune Boosting Soup

• Simmer chopped onion, garlic, and ginger in vegetable or chicken stock.
• Add spinach leaves, broccoli florets plus herbs and spices like turmeric or coriander for extra flavour and antioxidant benefits.
• Add cooked noodles for a ramen style bowl of goodness.
• Adding in these little extra boosts to your everyday meals this autumn will keep your gut happy and your immune system primed and ready for action!

Evie Whitehead is a Nutritional Therapist Gut Health Specialist. Book your free discovery call here today. www.evienutrition.co.uk