Create healthier habits

31.03.25

Harvesting wellness, get ready for a nourishing autumn

As the days grow cooler and the air starts to become a little more crisp, it’s a great time to reset our healthy habits for autumn. Embracing fresh, seasonal produce and nourishing ourselves with comforting, nutritious meals.

Help your healthy plans fall into place

Meal planning is a great way to stay on track, both health and budget wise and the change of season is the perfect time to mix up the menu to include the fresh and wholesome ingredients on hand, keeping your diet varied and exciting.

Some easy additions to your meal plan:

Swap salads for warm grain bowls with roasted vegetables

Think about slow-cooked meals like stews and curries

Healthy homemade baking using apples, pears or pumpkins

Fruit and herbal teas are a tasty way to stay warm and hydrated.

The benefits of eating seasonally

Eating with the seasons isn’t just about flavour, it’s a simple way to support our health and the environment. Seasonal foods are at their nutritional peak helping boost immunity and energy levels, plus they’re often more affordable, and reduce the environmental impact of transportation.

The best of autumn produce

Queensland’s warm climate allows for a diverse range of fruits and vegetables to thrive during autumn.

The harvest is packed with vibrant colours and deep, earthy flavours. It’s the perfect time to enjoy:

Pumpkins & squash: Rich in fibre and beta-carotene, these versatile vegetables support eye health and immunity.

Sweet potatoes: A nutrient powerhouse full of vitamins A and C, ideal for roasting, mashing, or baking.

Leafy greens: Kale, spinach, and silverbeet thrive in cooler temperatures and are packed with iron and antioxidants.

Citrus fruits: Oranges, mandarins, and grapefruits are in peak season, providing a vitamin C boost to keep colds at bay.

Apples & pears: Perfect for snacking, baking and great in a salad, they’re full of fibre and natural sweetness.

Bringing the harvest to your table

This time of year, by keeping it simple and using what we have in season, we can create some really nourishing, cosy meals. If you’re blending up a veggie soup, try adding a drained can of cannellini beans for an extra boost of protein and fibre, a baked sweet potato makes for an easy weeknight meal with a range of toppings to keep the whole family happy.

Try these seasonal dishes for a wholesome dinner or enjoy a yummy breakfast of leftovers for a great start to the day!

Pumpkin & Fetta Pasta

Ingredients:

500g butternut pumpkin (or Queensland blue), peeled & diced

250g pasta (penne or rigatoni work well)

2 tbsp olive oil

2 cloves garlic, minced

1 tsp dried thyme (or fresh if you have it!)

½ tsp chili flakes (optional, for a little heat)

100g feta cheese, crumbled

¼ cup toasted pine nuts or walnuts (optional, for crunch)

Handful of baby spinach or rocket (for freshness)

Salt & pepper, to taste

Method:

Roast the pumpkin: Preheat oven to 200°C. Toss pumpkin cubes with olive oil, garlic, thyme, salt & pepper. Roast for 25-30 mins until golden and soft.

Cook the pasta: Boil in salted water until al dente. Reserve ½ cup of pasta water before draining.

Combine everything: In a pan, toss the roasted pumpkin with pasta, adding a splash of pasta water to create a light sauce. Stir through feta, spinach, and chili flakes.

Serve & enjoy: Top with toasted nuts for crunch and a little extra feta.

Apple & Pear Crumble Overnight Oats

Ingredients:

Oats Base:

1 cup rolled oats

1 cup milk (dairy or plant-based)

½ cup Greek yogurt (or more milk for a lighter version)

1 tbsp chia seeds (for extra creaminess)

1 tsp cinnamon

1 tbsp maple syrup or honey

1 apple, grated

1 pear, grated

Crumble Topping:

¼ cup rolled oats

2 tbsp almond meal (or crushed nuts of choice)

1 tbsp butter or coconut oil, melted

1 tbsp maple syrup or honey

½ tsp cinnamon