When vegetables and fruits are harvested the time of year. Seasonal vegetables and fruits: May, June, July, August, September, October, November

Good afternoon dear friends! Vladimir Zuykov is with you. As I promised, today we begin to consider new theme about seasonal fruits and vegetables - the food we eat. Highly important question, which is ignored by many in "healthy eating". And at the end of the article, I will share with you the seasonality calendar.

Now summer is the best opportunity to get the most out of berries, fruits and vegetables. You need to eat more of them while all this is available. But it is also important when buying to take into account the quality of these very products and the season of their natural ripening. Many people ignore this question, thinking that in the summer everything is useful by default and in season.

If you go to the supermarket, fruits and vegetables are available all year round. Come in and buy what you like. Everything is beautiful, neat, shiny - as a selection. Retail chains make a lot of efforts to make us want to buy the maximum convenience at the lowest possible price.

In supermarkets (especially large ones), a raw foodist has practically nothing to do. It's full of everything, but there is nothing to buy. Eating plants from the supermarket is just an illusion of a healthy lifestyle.

Now we have such agricultural technologies that cater more to ignorant consumer demand than utility. Therefore, supermarkets and vegetable markets are crammed with such a wide range of off-season products. They are not only not useful, but also harmful to our health.

The fact is that such vegetables and fruits are grown under artificial conditions, stimulating their rapid growth and early ripening of the crop with the help of aggressive nitrate fertilizers, pesticides and other filth. Some think that the issue can be solved by cutting the peel or soaking in water. Well, yes.

About storage. Industrial vegetables and fruits in warehouses are usually artificially increased in shelf life through various chemical treatments. As a result, we have "eternal" apples and other plastic fruits on sale. By the way, read here about my experiment with apples that never rotted during the spring and summer.

Of course, no one has yet died from these apples if they ate them in large quantities. But the intestinal microflora suffered for sure. As a result, weakness, reduced immunity, friendly intestinal bacteria die, which means that useful substances are not synthesized.

And if we are talking about raw foodists, eating such poor quality plant foods is one of the reasons why the transitional stage of a raw food diet lasts YEARS for some, when it should be completed in 6-8 months. Guys, I'm already tired of repeating that chemistry in the diet of a raw foodist is a road to nowhere.

For example, making a salad of cucumbers and tomatoes in the spring, you are well aware that you are eating out-of-season foods stuffed with chemicals. Well, if you don’t agree with me, then think about what you can grow in our climate in winter and spring or how to bring something from distant countries without the use of chemicals.

Well, in winter and spring everything is clear. What about in summer? For example, in June, apricots, peaches, tomatoes, melons are actively sold in the markets. Many raw foodists use them. Are these products helpful? Many people think so.

In fact, the season for all of these fruits begins in mid-July. Yes, for those brought from more southern regions - a little earlier, but not at the beginning of June. That is, you eat greenhouse fruits, for the cultivation of which any chemistry is usually used.

For example, to grow tomatoes in such huge quantities, greenhouses alone are not enough. Be sure to use chemical growth and maturation stimulants. All this enters your body. Will there be any benefit from such a raw food diet (or what kind of food do you have)?

Reasons to abandon out-of-season fruits and vegetables in favor of seasonal ones:

  1. Benefit. During the season, fruits and vegetables contain the greatest amount of useful substances in their composition and many times less fertilizers are used for their cultivation. Nature herself tells us that everything should be consumed in its own time.
  2. Taste. Seasonal products taste much brighter and richer than non-seasonal ones. For example, in winter, tomatoes are like tasteless plastic, and in August they ask to be put into the mouth one by one.
  3. The best nutrition. Seasonal fruits and vegetables saturate the body much better than "empty" off-season counterparts.
  4. Price. In season products are much cheaper than out of season (there are exceptions). Seasonal go on sale almost immediately, without long-term storage and processing. Therefore, eating seasonal food is also beneficial for saving your budget.
  5. Save the planet and support local farming. Buying natural products in the markets during the season, you save nature. After all, growing out-of-season products pollutes environment greenhouse gases and chemical waste from agriculture.

Friends, the key to health, youth and beauty is the use of mainly seasonal products. Only seasonal sun-warmed fruits, vegetables and herbs contain many vitamins, minerals and other useful substances. Out-of-season are deprived of all this.

You come to the market or to the vegetable counter - your eyes run wide. So many things are sold almost all year round! But now you start to wonder: is it worth buying?

Guys, in fact, buying quality fruits and vegetables is not so difficult. To do this, you must first follow the following rules:

  1. Try to buy only seasonal fruits and vegetables. For example, strawberries in January are not seasonal and even dangerous, but in June they will have the maximum benefit and taste.
  2. Try to buy plant foods that are grown in open field under the sun. Greenhouse food always contains less useful and more nitrates and pesticides.
  3. Never buy vegetables and fruits that are too beautiful and perfectly shaped. Yes, supermarkets and vegetable stores are full of such products, but there is nothing useful in them. Choose foods that are more unprepossessing in appearance, but naturally grown.
  4. It is advisable to buy fruits and vegetables fully ripe and not stored for a long time in warehouses. That is, unripe or, on the contrary, rotten and spoiled, it is better to bypass.
  5. Give preference to local vegetables and fruits, and not brought from overseas. Keep this in mind when planning your individual diet.
  6. When buying imported fruits, check that they are in season in the country from which they are imported.
  7. Do not forget and do not be lazy to make preparations for the winter. The blog has articles on how to freeze and dry fruits, vegetables and herbs on your own.

In fact, everything is simple. Products out of season will not bring health. Chemistry and nitrates. For healthy eating the most important is the choice of natural seasonal fruits and vegetables. That is, those that have matured according to the natural cycle, and which are grown without aggressive chemistry. Be it local or imported fruits.

So what vegetables and fruits should be bought depending on the season and where they are grown, and which ones should not?

The calendar of seasonality of fruits and vegetables will help in solving this issue. We made it in the format of a convenient table, by months.

Our calendar is based on nature, it takes into account the factor of the best quality of fruits and vegetables. This is its main difference from other seasonal calendars from the Internet, which take into account only the fact that the product is on sale (for example, strawberries in April).

Friends, use the seasonal calendar for health, make a useful menu. I look forward to your comments on today's topic. And see you soon in new articles!

Features of seasonal nutrition

When planning your diet with the onset of cold weather, keep in mind that our energy metabolism and metabolism increase. This allows us to better digest more complex and solid foods, such as root vegetables, grains, including those containing gluten, nuts, seeds and legumes. Such foods are rich in vitamins and minerals, contain more fats and proteins, which helps us to better tolerate low temperatures. Include fermented vegetables in the area to maintain optimal microflora in the body - sauerkraut, beets, cucumbers, kombucha.


October November

By the first frosts, summer residents and farmers harvest the last crop - cabbage, late berries - mountain ash, viburnum, lingonberries, cranberries and others. These foods have been aged on the vine all summer and tend to have the richest nutrient profile to support health.


  • Vegetables:

eggplant,
bell pepper,
swede (turnip),
all types of cabbage
mustard,
zucchini,
kale (kale),
potato,
chicory root,
corn,
onion,
leek,
chard,
carrot,
oat root (goat beard),
cucumbers,
parsnips (root)
radish,
radish,
turnip,
beet,
celery (root and stems)
squash,
sweet potato (yam),
tomatoes,
Jerusalem artichoke (Mexico),
pumpkin,
fennel,
horseradish,
zucchini,
garlic.

  • Fruits and berries:

Avocado (Israel, Mexico),

Quince,
bananas (Africa),
barberry,
hawthorn,
elder,
grape,
grenades (Turkey, Azerbaijan),
pears,
viburnum,
kiwi (China, Turkey),
kizikl,
cranberry,
lemons, limes (CIS, China, Turkey),
tangerines (Turkey),
sea ​​​​buckthorn,
olives (Tunisia, Turkey),
Rowan,
plums,
tomatoes,
feijoa,
chokeberry,
rose hip,
apples.

  • Forest mushrooms and nuts(including coconut)
  • Cereals:

pseudocereals (buckwheat, sesame);

cereals (ancient, not subjected to selection, GMOs - quinoa, amaranth, wild rice and others);

legumes (peas, beans, chickpeas, soybeans, vetch, lentils, beans, peanuts).

Best seasonal recipes

In October, give preference to cream soups from seasonal root vegetables - pumpkins, zucchini, carrots - flavored with aromatic warming spices (turmeric, coriander, pepper), salads with sesame or olive oil and topping of nuts and seeds, smoothies with avocados baked in coconut butter, vegetables, homemade sourdough or sprouted bread, fermented vegetables, seasonal fruits and berries - apples, pomegranates, pears, late berries - fresh or baked (for example, apples with walnuts, pie with viburnum).

December


  • Vegetables

The leading place in the first winter month is occupied by cabbage: Savoy, cauliflower, Iceberg, and especially Brussels sprouts and cabbage. A recent 2011 study from the Institute of Public Health found that Brussels sprouts contain antioxidants that stop DNA damage and cancer. Back in December, you should pay attention to sweet potatoes and potatoes, this month they are one of the most valuable sources of fiber, vitamin A and C. If you do not grow them yourself in the summer, then it is best to buy in December. Think crunchy turnips, turnips, green onions, pumpkins, artichokes, and beets. Don't forget the tomatoes too. This season, their budget version from Israel appears on the shelves, and a more juicy one from Italy.

  • Fruits and berries

Pomegranate, grapefruit, pear, cranberry, apples (especially Bramley) and bananas. If in summer our choice falls on slightly battered, small apples from local orchards, then in winter we are deprived of this pleasure. See that they are imported from the countries of the southern hemisphere. It could be Chile, Argentina, New Zealand. The main thing - do not buy vegetables and fruits from Holland, they have the same frosts there as in Russia.

January


  • Vegetables

You will be surprised, but the well-deserved medal of the antioxidant vegetable in January is received by ... carrots. The so-called "carotene citadel", absolutely necessary in the winter for our skin, mucous membranes and vision. Together with carrots, Brussels sprouts, white cabbage, pumpkin and onions are also record holders in January. The latter is the best help to immunity in the dead of winter. It has virtually no calories, but a lot of vitamin C and oils, which, as shown in the Indian experiment of the Central Food Technological Research Institute, reduce the level of "bad" LBL cholesterol and increase the level of "good" HDL.

  • Fruits and berries

January is the month when you can say goodbye to cranberries. When buying other berries, make sure they are from Ethiopia, Egypt, or Tanzania. But oranges, lemons and tangerines join the citrus fruits that ripen in December. The most delicious are Sicilian "blood" oranges. Ideally, of course, they should be from Italy, otherwise how are they Sicilian? Egyptian fruits are not inferior to them in juiciness. Scientists William Clay and Christine Economos wrote about the beneficial effects of citrus fruits on the human body in their study under the promising title "More Than Vitamin C". Indeed, citruses can reduce the risk of Alzheimer's, Pankerson's, Crohn's, cataracts and other less significant diseases.

February


  • Vegetables

The time is acute, and not very. Leek, savoy cabbage and celery come to the rescue in such an uncertain time. They are the February vitamin kings. Celery root enjoys special benefits this month. Yes, it is not very pretty to look at, but it is one of the most satisfying vegetables in the season of “constant hunger”, plus you can make excellent pancakes from it. A couple of these toasted cakes, and your body is again charged with phosphorus, which is so necessary for teeth and bones. Stephen Ehrlich, a specialist at the University of Maryland Medical Center, is confident that phosphorus is the second most essential mineral for any living organism.

  • Fruits and berries

In early February, the ripening of persimmons ends, so in order to eat up for the future in winter, it is best to replace desserts with this fruit. And buy fruits brought from Azerbaijan, Uzbekistan, Spain, Turkey and the Balkan countries. From there, persimmons are brought, as a rule, already ripe, bright orange. In the same month, you can treat yourself to strawberries, but only if they are from the States (Florida or California).

From dried fruits and nuts in winter, it is best to give preference to chestnuts, dates and pumpkin seeds. The latter can be made by yourself from the grains of a good nutmeg pumpkin. Just take out the pulp, wash the seeds and leave them to dry on a dense cloth.

Autumn is a transition period from summer to winter. It is in the fall that it is customary to sum up. This is the harvest and new job after vacation, and the beginning of the school year and much more.

Seasonal autumn vegetables and fruits

The autumn months are the time of harvesting and harvesting for the winter. But this is also the time to prepare the body for the cold. It is in autumn, eating healthy fruits and vegetables, that the human body gains strength, energy and is filled with vitamins.

Important: It is worth remembering that abuse even natural products can lead to serious consequences.

As a rule, during the summer period, mainly “light” foods are consumed, with reduced calorie and fast digestible. It's basically vegetable salads and fruit platters. The autumn diet is not yet so weighted with food, but it no longer consists only of fruits and vegetables.

Autumn diet to maintain the body

The autumn diet should include not only what grows in the garden. To maintain the state of the body and improve the functioning of its functions, nutrition must be rational. Those. the diet should include sources of vitamins, a full range of carbohydrates and fats. All .

To maintain immunity, do not actively use vitamin complexes. It is enough to remember that the menu must include following products:

- Fatty acids, in particular omega-3. Red fish, which contain a large amount of protein and vitamins A, E, D, helps to maintain the body's resistance even in the most unstable autumn weather, and to avoid such troubles as a sore throat and a runny nose.

- Citrus fruits are a source of vitamin C. This is the main component in strengthening the immune system and the best way to improve mood.

- Bitter chocolate is another not only tasty, but also useful product boosts immunity and improves mood. The high content of T-lymphocytes in cocoa is a natural antioxidant. In addition, the reasonable use of dark chocolate helps to maintain a normal cardiovascular system.

- Spices. As a rule, spices are used in cooking as flavoring additives. But, in addition to improving the taste of cooked dishes, spices, turmeric, cinnamon, oregano and much more, also have an anti-inflammatory effect. And this, in turn, also helps to strengthen the immune system. This also includes a special spice - ginger. This is a natural antibiotic with immunomodulatory properties, which also has excellent taste.

- Nuts, especially almonds. The high content of vitamin E helps to increase the body's resistance to viruses, which reduces the risk of respiratory infections. But even more valuable is the complex use of nuts: sesame seeds, pumpkin seeds and, of course, sunflower seeds.

- Seasonal vegetables: onions, garlic, sweet peppers, carrots and, of course, greens. Onions and garlic, having antiseptic properties, help with colds. In addition, eating onions helps to normalize the level of cholesterol in the blood, and the content of vitamins such as calcium, phosphorus, and selenium in garlic make it an excellent natural antibiotic. Carrots contain vitamin A and beta-carotene, which promote the growth and strengthening of immune cells. Carrots are also a natural antioxidant. Greens are a source of folic acid, a sufficient amount of which in the body reduces the risk of respiratory infections.

October vegetables and fruits

October is the time of the final transition to winter. But, in October, the late harvest is still being harvested. This is the time for:

- Eggplant, containing coarse fibers, are an excellent means of cleansing the body of toxins and toxins. The high content of potassium in the vegetable contributes to the normalization of the heart, and sufficient "wateriness" normalizes the level of cholesterol in the blood.

— Cabbage is the most valuable vegetable by its qualities. Food is prepared from it, medicinal decoctions and infusions, lotions are made. Known for its anti-inflammatory and antioxidant properties, this vegetable is used as a cancer prevention. In addition, cabbage helps to remove toxins from the body, stimulates metabolism, and has a beneficial effect on the digestive tract.

- Beets are the well-known basis of your favorite borscht and vinaigrette. The uniqueness of this vegetable is that no matter what processing method is applied to it, the beets completely retain their beneficial features. It is a storehouse of vitamins A, C, B, E, and a huge content of iodine.

- Pumpkin, a vegetable not appreciated by everyone. And yet, this vegetable is indispensable for those who follow their figure. Pumpkin contains a very rare vitamin T, which has a positive effect on metabolism. Pumpkin also contains vitamin A, which contributes to the normalization of the digestive tract and regeneration of the body.

- The pear contains vitamin A, vitamins of groups B, C, K, H, pectin and folic acid, zinc, magnesium, iodine, iron, fluorine and more. The fiber contained in the pear has a beneficial effect on the functioning of the intestines, and a slight diuretic effect helps to cleanse the body.

— Pomegranate is a representative of the Caucasian culture. But it was impossible not to mention it, due to its great benefits in the fight against anemia. In addition, it is a natural source of antioxidants and ascorbic acid, which are so necessary for the immune system. Pomegranate is used as an independent dish, as well as in the form of side dishes, decorations for dishes, as well as in the form of juice.

- Cranberry is a wild berry containing a huge amount of organic acids, tannins and phytoncides. Often used in the treatment of colds, diseases of the urogenital area and gynecological diseases.

— Sea buckthorn is not only rich in vitamin C, but also promotes the regeneration of the body. Eating sea buckthorn strengthens the overall immunity, lowers blood sugar levels. It is used in the treatment of the cardiovascular system, with oncological diseases, anemia and diseases of the oral cavity.

- Persimmon is a fruit highly saturated with vitamin C, magnesium, potassium and iodine. By eating it, you can forget about colds and improve heart function.

Rosehips contain 40 times more vitamin C than lemons. In addition to vitamin C, it contains vitamins B, K, E, PP, minerals phosphorus, magnesium, calcium, iron, copper, as well as essential oils, carotene, citric and malic acids. This composition strengthens the human immune system, improves metabolism, and also cleanses the circulatory system.

What vegetables and fruits are useful for autumn can be found in the video

Shutterstock.com

Who hasn't been in this situation? You buy luxurious-looking oranges (strawberries, avocados), you try them, but they taste completely impossible. Either the variety is not the same, or the country of origin, or not the season. The latter is especially important, says Natalia Fadeeva, Candidate of Medical Sciences, nutritionist-endocrinologist of the Center for Family Dietetics “MEDEP”. - All fruits and vegetables are best bought fully ripe and not stored for long. Such fruits are not only very tasty, they also contain the most vitamins. Whereas in the stored in the warehouse, the amount of useful substances decreases. And harmful ones can accumulate in greenhouse fruits and vegetables, since chemical stimulants are used in large quantities for the growth of such products.

However, today we have the opportunity to enjoy seasonal fruits grown in the open field all year round. Plant products are brought to Russia from almost all over the world, when crops are harvested on one continent, and beds are only sown on the other. You just need to know where and when the best fruits and vegetables come from. We asked about this Andrey Kolchevnikov, category manager of Azbuka Vkusa company.

Fruits and vegetables: when and what to buy

oranges.“Oranges brought from the Mediterranean countries, primarily from Spain, are considered the most delicious,” says Andrey Kolchevnikov. - Early varieties begin to ripen In November . The season is on until the end of April . With the onset of winter, red, so-called blood oranges, grown in Italy, with excellent taste, appear on the shelves. From February to July, fruits exported from Egypt and Turkey go on sale. But in terms of their consumer qualities, they are significantly inferior to European ones. So be sure to ask the seller where the goods come from. The Mediterranean ones are being replaced by South African and Peruvian ones - they are traded from July to the end of December . Such fruits are often picked green. They ripen already on the road, which does not affect the taste and nutritional properties in the best way.

Apples. The season of the most delicious and fresh begins in August . At this time, early varieties of fruits from local producers arrive on the shelves of our stores. Apple season in stores lasts on average until the end of February . « During the winter months major fruit suppliers good quality are the countries of the southern hemisphere, primarily New Zealand, Chile and Argentina,” says Andrey Kolchevnikov. — It should be noted that with the advent of smart fresh technology, it became possible to preserve apples for a long time without losing their consumer qualities. Thus, these fruits can be considered multi-season .

Persimmon. Her season begins in October and ends late January - early February . At this time, it comes to us mainly from Azerbaijan and Uzbekistan, as well as from Turkey and the Balkan countries. “Spanish is very good,” says Andrey Kolchevnikov. “Its fruits are large, bright orange, very sweet and do not knit at all, because they are plucked already ripe.”

Strawberry. Almost everything sold in Russia is imported. Even in spring and summer. “The fact is that the berries grown by domestic producers are completely unsuitable for long-term storage and transportation,” says Andrey Kolchevnikov. — Strawberry season starts in March-April . It was at this time that the berry began to be harvested in Spain, Greece, and Portugal. European strawberries can be found in stores up to until the end of October : as a rule, these are late varieties brought to us from Poland. February to April American strawberries are also sold, which are grown in California and Florida. It tastes great, but is not often found in our supermarkets.” In other months (almost all year round), there are berries from Ethiopia, Tanzania, and Egypt on the shelves. In taste, it is noticeably inferior to European.

Avocado.“The most delicious avocado is considered to be the Haas variety, and it doesn’t matter where it comes from,” says Andrey Kolchevnikov, “Its season lasts all year round, only countries change - Israel, Brazil, Mexico, South Africa. This variety is the best-selling in the world. But in our country, unfortunately, there is little representation.We prefer avocados in an unripe form and more tolerant varieties for storage, for example, pinkerton, ettinger, ardit, fuerte. They are not bad, but as a rule, arrive on our shelves very unripe.

Tomatoes. These vegetables are also multi-season. " In any season on the shelves of our supermarkets you can find Azerbaijani tomatoes, which are considered one of the best,” says Andrey Kolchevnikov. - BUT in March-April tomatoes from Italy are on sale, which are also very tasty. And roads! A more budget option is fruits exported from Turkey or Israel. They are for sale December to March .

Make a seasonal calendar and enjoy the most delicious berries, vegetables and fruits all year round!

October is the time of the final transition from summer to winter. In the northern hemisphere, there is a pause between the growing seasons: the average daily temperature drops below +5 °C, which is unfavorable for plant growth. Some regions have already tried on winter clothes, while others are only saying goodbye to the Indian summer. Watch the changes taking place and try to adjust your diet and lifestyle following the wise prompts of nature. This will help you feel healthy, joyful and invigorated in any season.

In our permanent section "Seasonal products" Julia Maltseva, nutrition and detox specialist, herbalist, fermentalist, host of the School of Seasonal Nutrition and founder of the Yogabodylanguage.com blog, talks about the superfoods of October.

Features of seasonal nutrition

By the first frosts, summer residents and farmers harvest the last crop - cabbage, late berries - mountain ash, viburnum, lingonberries, cranberries and others. These foods have been aged on the vine all summer and tend to have the richest nutrient profile to support health.

When planning your diet with the onset of cold weather, keep in mind that our energy metabolism and metabolism increase. This allows us to better digest more complex and solid foods, such as root vegetables, grains, including those containing gluten, nuts, seeds and legumes. Such foods are rich in vitamins and minerals, contain more fats and proteins, which helps us to better tolerate low temperatures.

Gray skies and constant October rains in the middle lane do not affect our mood in the best way, so try to make your table colorful by choosing brightly colored fruits and vegetables. These foods are rich in vitamins and phytonutrients and help fight the autumn blues.

List of October seasonal products

The list was compiled for central Russia, so you need to make adjustments based on the characteristics of your region and climate, as well as individual needs and opportunities. Seasonal vegetables and fruits can be consumed in dried and frozen form (herbs, mushrooms, berries), as well as in the form of homemade preparations with a reasonable amount of salt. Such products retain vitamins for a long time, and some even become even more useful. Producing countries are indicated in parentheses for exclusively imported vegetables/fruits.

Vegetables:

  • eggplant,
  • bell pepper,
  • swede (turnip),
  • all types of cabbage
  • mustard,
  • zucchini,
  • kale (kale),
  • potato,
  • chicory root,
  • corn,
  • onion,
  • leek,
  • chard,
  • carrot,
  • oat root (goat beard),
  • cucumbers,
  • parsnips (root)
  • radish,
  • radish,
  • turnip,
  • beet,
  • celery (root and stems)
  • squash,
  • sweet potato (yam),
  • tomatoes,
  • Jerusalem artichoke (Mexico),
  • pumpkin,
  • fennel,
  • horseradish,
  • zucchini,
  • garlic.

Fruits and berries:

  • avocado (Israel, Mexico),
  • quince,
  • bananas (Africa),
  • barberry,
  • hawthorn,
  • elder,
  • grape,
  • grenades (Turkey, Azerbaijan),
  • pears,
  • viburnum,
  • kiwi (China, Turkey),
  • kizikl,
  • cranberry,
  • lemons, limes (CIS, China, Turkey),
  • tangerines (Turkey),
  • sea ​​​​buckthorn,
  • olives (Tunisia, Turkey),
  • Rowan,
  • plums,
  • tomatoes,
  • feijoa,
  • chokeberry,
  • rose hip,
  • apples.

Forest mushrooms

Nuts (including coconut)

Cereals :

  • pseudocereals (buckwheat, sesame);
  • cereals (mainly ancient cereals that have not been selected, genetically modified - quinoa, amaranth, wild rice and others);
  • legumes (peas, beans, chickpeas, soybeans, vetch, lentils, beans, peanuts).

Best seasonal recipes

In October, give preference to cream soups made from seasonal root vegetables - pumpkin, zucchini, carrots - flavored with aromatic warming spices (turmeric, coriander, pepper), salads with sesame or olive oil and topping from nuts and seeds, smoothies with avocado baked in coconut butter, vegetables, homemade sourdough or sprouted bread, fermented vegetables, seasonal fruits and berries - apples, pomegranates, pears, late berries - fresh or baked (for example, apples with walnuts, viburnum pie).