Seasonal spin: Autumn Panzanella

Autumn is in full swing, bringing with it a bounty of new flavours and seasonal ingredients — think figs, walnuts, pecans, caramel, and cinnamon. As the seasons change, it’s a great time to experiment with new flavour combinations. You can give classic recipes a cosy, autumnal or wintry twist, such as butternut squash and sage risotto, or chocolate and chestnut cake. Yum!

One dish that works well year-round, and adapts beautifully to seasonal changes, is panzanella salad. Typically a summer recipe, this classic Italian dish features the sweetest, ripest tomatoes and fresh basil, drizzled with a generous amount of olive oil. For this autumn and winter version, swap the tomatoes with heirloom or heritage varieties to add splashes of red, burgundy, and gold. You can add yet more colour by swapping out purple beetroots for different varieties, like golden or candy beetroot. These swaps are great for boosting plant diversity too!

Add in dark leafy greens like kale, rich in essential vitamins and minerals, for extra nourishment. Then top it off with crumbled feta or blue cheese for a tangy contrast — plus a dose of beneficial probiotics. Finally, use rye or sourdough bread, whose nutty, earthy notes perfectly complement the deep, seasonal flavours of autumn.

What you’ll need –

2-3 slices of rye or sourdough bread
5-6 heirloom/heritage tomatoes – colours of your choice
2-3 cooked beetroots – colours of your choice
1 small red onion
100g kale
30g feta or blue cheese
2-4 TBSP olive oil
1 TSP lemon juice

How to make it –

Preheat the oven to 200°C. Tear or roughly slice the rye or sourdough bread into inch-sized cubes and place on to a baking tray. Drizzle with 1 TBSP of olive oil and toss well to cover all the pieces. Bake for 10 minutes, until lightly golden and crispy around the edges.
Cut the tomatoes into halves or quarters, depending on their size – aim for thumb-sized pieces.
Do the same for the beetroot – cut into thumb-sized pieces, making sure to remove as much excess juice as possible.
Peel and cut the onion in half, then cut into thin semi-circle slices.
Add the tomatoes, beetroot, onion and kale into a large bowl and toss in a little olive oil, being careful not to damage the tomatoes.
Transfer all to a serving dish or plate, sprinkle over the crumbled feta or blue cheese and top with the warm toasted croutons.

Top tips –

A splash of olive oil and a squeeze of lemon work well as a quick, simple dressing for this salad, but if you want to add extra zing, add 1 TSP of Vinegar no.2. The herbs in this vinegar include oregano, rosemary and thyme, which pair perfectly with the salad ingredients.

Depending on personal taste, you can use raw onion or pickle the onion slices.

If you want more quick and easy recipes, check out our gut-friendly kale and basil pesto. For a simple but tasty dessert, try this apple crumble recipe!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.