What to Eat in September to Stock Up on Vitamins for Autumn

September marks the transition from summer to autumn, and it’s the perfect time to prepare your body for the colder season. This month is ideal for stocking up on vitamins and nutrients that will help keep your energy levels high and strengthen your immune system. Here are some foods you should consider including in your diet to face autumn in the best way:

1. Grapes Grapes are a fruit rich in antioxidants, vitamins C and K. Their properties help strengthen the immune system and protect the skin from free radical damage. Additionally, grapes contain resveratrol, which has anti-inflammatory effects and can help maintain cardiovascular health.

2. Apples Apples, available in many varieties in September, are an excellent source of fiber and vitamin C. Regular consumption can improve digestion and keep the immune system strong. Opt for fresh, crisp apples for maximum benefit.

3. Pumpkin With the arrival of autumn, pumpkin becomes a perfect choice. It is rich in beta-carotene, which the body converts into vitamin A, crucial for eye health and maintaining healthy skin. Additionally, pumpkin is a great source of fiber, which helps keep the digestive system in balance.

4. Cabbage Cabbage, in all its varieties (kale, curly, head), is a cruciferous vegetable packed with vitamins A, C, and K, as well as minerals like calcium and iron. It has powerful antioxidant and anti-inflammatory properties and contributes to a strengthened immune system.

5. Carrots Carrots are particularly rich in beta-carotene and vitamin A. This crunchy vegetable not only supports good vision but also helps maintain healthy, glowing skin. You can enjoy them raw, cooked, or added to your favorite dishes.

6. Pears Pears are a great source of fiber and B vitamins. They are useful for improving digestion and maintaining heart health. Seasonal pears are sweet and juicy, making them perfect for a healthy snack.

7. Figs Figs, available in September, are rich in B vitamins and vitamin K and also contain a good amount of antioxidants. These fruits can help improve digestive health and provide sustained energy.

8. Bell Peppers Bell peppers, especially the red and yellow ones, are an excellent source of vitamin C, which supports the immune system and skin health. They are also rich in antioxidants that can help combat free radical damage.

Incorporating these foods into your September diet will not only enrich your meals with fresh, seasonal flavors but also help you stock up on essential nutrients to face autumn with vitality and well-being.

Here is a simple dish with ingredients full of vitamins

Grilled Bell Pepper and Eggplant Salad with Fresh Cheese and Olives

Ingredients:

• 2 red bell peppers
• 1 large eggplant
• 1 cucumber
• 150 g fresh primo sale cheese
• 100 g pitted black olives
• 1 red onion
• 2-3 ripe tomatoes
• 1 bunch of fresh parsley
• 2-3 tablespoons extra virgin olive oil (try some from our Evo Selection!)
• 1-2 tablespoons balsamic vinegar
• Salt and black pepper to taste

Instructions:

1. Grill the Vegetables:

   • Wash the bell peppers and cut them in half, removing the seeds and white membranes. Slice the eggplant into about 1 cm thick rounds.
   • Heat a grill or non-stick pan over medium-high heat. Brush the vegetables with a bit of olive oil and grill until well-cooked and slightly charred, about 5-7 minutes per side. Once grilled, cut the bell peppers and eggplant into strips or cubes.
   • In alternative you can buy our Artisan Grilled Aubergine and Red Peppers. It's one of the farming products we import from Italy. No preservatives. Just Veggies, Sun and Extra Virgin Olive Oil!

2. Prepare the Other Ingredients:

   • Wash and slice the cucumber into rounds.
   • Thinly slice the red onion and dice the tomatoes.
   • Cut the Primo Sale Cheese and chop the fresh parsley.

3. Assemble the Salad:

   • In a large bowl, combine the grilled bell peppers and eggplant, cucumber, red onion, tomatoes, and black olives.
   • Add the cheese and chopped parsley.

4. Dress the Salad:

   • In a small bowl, mix the extra virgin olive oil, balsamic vinegar, salt, and black pepper. Pour the dressing over the salad and toss well.

5. Serve:

   • Let the salad sit for about 10-15 minutes before serving to allow the flavors to meld. It can be served as a main dish or as a side.