The autumn months are beautiful. Leaves turn vibrant shades of red and orange, a light layer of fog settles in the mornings, and the air becomes crisp. Days get shorter and an extra blanket becomes ever present. It’s hard to say goodbye to the fresh flavours of summer, but autumn ushers in a wealth of healthy and tasty seasonal foods as well. Since sugar depresses the immune system, which particularly in the cooler months is not ideal, it’s great to know that we can swap out sugary snacks for fresh fruit and vegetables at this time of the year.

What's in season?
A wholesome host of fruit and vegetables are in season now, including apples, pears, avocados, beans, capsicums, courgettes, Brussels sprouts, feijoas, grapes, mangoes, melons, stonefruit, sweet corn, beetroot, berries, squash, pumpkins, silver beet and kumara. These are stacked with antioxidants, flavonoids, fibre, vitamins and minerals. It’s important to keep fruit and vegetables dominant in your diet all year round, but especially autumn for their added immune benefits. 

What should we be planting in our garden? 
The cooler weather means that most summer vegetables have run their course. In March, it’s now time to sow vegetables which enjoy the cooler and wetter weather, like beetroot, carrots, and leafy greens. Examples of leafy greens are broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnip, pak choy, collard greens, lettuce, parsnip, spinach, and fennel.

How about herbs?
Healthful herbs have long held a holistic place in our wellbeing. Herbs are used for their rich flavour, for healing, and in recipes, especially stews, soups and breads. They are rich in antioxidants, vitamins, minerals and plant fibre. Adding more herbs to cooking in autumn is a good way to boost your immune system.

Can I grow my own?
Herbs are some of the easiest plants to grow. Since they need sunlight, don’t like damp conditions, develop well in pots and planters, and take up little space, they are well suited to an indoor herb garden in the cooler months. This also means you’ll be able to access the herbs quickly, and without having to step outside into the cold!

Make your own indoor herb garden

Step 1: Container
When choosing a container, take into consideration that herbs need good drainage. A terracotta or plastic pot with a tray underneath is a practical option; to add decorative flair, you could plant your herbs in an open terrarium – a glass container used for keeping plants. Since terrariums don’t have drainage at the bottom, add layers of activated charcoal (to absorb excess moisture and improve oxygen levels) and rocks (for drainage) under the soil layer.

Step 2: Herbs
Some of the easiest herbs to grow indoors are chives, peppermint, parsley, coriander, oregano, thyme and rosemary. You can grow these from seeds or potted plants. Choose herbs that you’ll use and enjoy.

Step 3: Plant
Pour the soil into the container, and then sow the seeds or potted herbs. Read the seed packet instructions to know the depth and spacing of seeds. If you’re making a terrarium, add layers of stones and activated charcoal before the soil.

Step 4: Position
Place the container in a sunny spot that will get at least six hours of sunlight per day. A kitchen window usually works well.

Step 5: Maintain
Water the herb regularly, but take care not to over-water. Try to keep the potting mix moist during the first few weeks when the plant is establishing. Trim back the tips of the herbs as they grow to encourage healthy growth. When there are plenty of leaves, harvest your herbs.