Gold Card Vegan: Plant-based Eating in Autumn


Fee O’Shea, the Gold Card Vegan, looks at some of the delicious and nutritious autumnal options for seasonal plant-based eating


As the leaves begin to change colour and the air turns crisp, many people find themselves craving comfort foods that warm the soul. But just because it’s autumn doesn’t mean you have to give up on your plant-based diet. This time of year offers an abundance of delicious and nutritious options perfect for satisfying your cravings without sacrificing your health or ethical principles.


One of the best things about plant-based eating during autumn is the abundance of seasonal produce. This is the time of year when root vegetables like carrots, beets, and sweet potatoes are at their peak. These versatile ingredients can be used in various dishes teamed up with good proteins like chickpeas, lentils, beans, or grains. Roast them in the oven for a simple and satisfying side, or use them as the base for soups, stews, and casseroles. If you want to get creative, search online for vegan recipes that hero a particular vegetable.


Another fall favourite is the humble apple. Whether you prefer sweet or tart, apples are a great source of fibre and vitamins and can be used in both mains and desserts. Make a batch of apple crisp or apple pie for a sweet treat, or toss sliced apples into a salad for a refreshing crunch. You can also try incorporating apples in savoury dishes, like a delicious apple and lentil stew. My favourite snack is a slice of apple with a touch of peanut butter!


But autumn isn’t just about apples and root vegetables — there are plenty of other delicious plant-based options to enjoy. Squash, for example, is a versatile and flavourful ingredient that can be used in everything from soups and stews to pasta dishes and casseroles. And don’t forget about leafy greens like kale and chard, which are packed with nutrients and add a nice pop of colour to any dish.


One of the biggest challenges of plant-based eating during the fall and winter months is the temptation to indulge in comfort foods that are high in fat and calories. But with a little creativity and planning, it is possible to enjoy hearty and satisfying meals that are plant-based and good for you. For example, try swapping out meat and dairy in your favourite recipes with plant-based alternatives like tofu, tempeh, and seitan. You can also experiment with different spices and herbs to add flavour and depth to your dishes without relying on unhealthy ingredients.


In conclusion, plant-based eating during autumn doesn’t have to be boring or restrictive. With an abundance of seasonal produce and a little creativity, you can enjoy delicious and satisfying meals that are good for your health and the planet. So don’t be afraid to embrace the season’s flavours and enjoy all that plant-based eating offers this autumn.

And remember to visit your local farmers’ market, there you will find seasonal fruits and vegetables, and if you want to try something new, the grower can give you all the tips on how to cook it.


Until next time eat healthy plant foods and be compassionate to all animals, including humans.



Fee is an author and speaker helping others to go into their senior years with vibrancy, visit for more info. 


Aotearoa Vegan and Plant Based Living Magazine
This article was sourced from the Autumn 2023 edition of The Vegan Society magazine.
Order your own current copy in print or pdf or browse past editions.

The articles we present in our magazine and blog have been written by many authors and are are not necessarily the views and policies of the Vegan Society.

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