THE FRUITS of the earth hang heavy from tree and bush, or burst forth from the ground, as autumn descends and the air grows crisp and chill.

It’s time to reap the benefits of nature’s larder and use the plethora of seasonal vegetables, nuts and grains that autumn offers to make warming, comforting food, full of goodness.

These four recipes feature all that’s good about the season, plus watercress to give each an extra healthy boost. This peppery leaf adds a piquant heat to any dish, as well as a healthy kick containing, as it does, over 50 vitamins and minerals.

Watercress is in season in the UK from May to October however UK grower The Watercress Company, also owns farms in Spain and Florida to ensure all-round availability of this, the original superfood.

Spiced Pumpkin Green Smoothie

Start your day with this healthy blend of pumpkin, watercress and spinach sweetened with almond and coconut milks.

Serves 1

Prep time: 5 minutes

Ingredients:

1 small frozen banana

50g pumpkin puree (available tinned from most supermarkets)

40g watercress

40g baby spinach

60ml coconut milk

80ml unsweetened almond milk

½ tsp mixed spice

1. Add all ingredients to a blender or smoothie maker and blend on high until smooth. Scrape down sides to make sure everything is incorporated and pulse again.

2. Taste and adjust flavour as needed, adding more almond milk if too thick.

3. Serve immediately or keep in the fridge for up to two days.

Pumpkin Chili Con Carne with Mini Jacket Potatoes and Watercress Crème Fraîche

A classic dish, ideal for sharing round the fire.

Serves 4

Prep time: 20 minutes

Cooking time: 1 hour

Ingredients:

500g ground beef

1 small onion, diced

1 green pepper, de-seeded and diced

1 tin kidney beans, drained and rinsed

1 tin tomato juice

1 tin chopped tomatoes

1 small pumpkin or butternut squash

1 tbsp tomato purée

1 tsp chili powder

½ tbsp dark brown soft sugar

1 tsp yeast extract

1 tub crème fraîche

30g watercress, finely chopped.

700g baby potatoes

Vegetable oil

Salt and pepper

Method

1. Pre-heat the oven to 180°C. Peel and halve the pumpkin and scoop out the seeds. Dice half of the pumpkin into 1cm cubes and reserve. Chop the remaining pumpkin into large chunks, place in an oven tray, drizzle with oil and season. Roast in the oven for approximately 25 minutes or until cooked through.

2. Meanwhile, place a large pot on a medium-high heat. Add half the oil and heat until beginning to smoke. Add the minced beef and fry until browned. Drain the beef onto some kitchen towel.

3. Turn the heat down to medium. Add the beef back to the pan then add in the onion, diced pumpkin and pepper, cooking until onions are translucent. Stir in the tomato purée and cook for a further minute before adding the kidney beans, tomato juice and chopped tomatoes. Cover with a tight-fitting lid and simmer for one hour.

4. Place the potatoes in an oven tray, drizzle with vegetable oil and season. Place in the oven and roast for 30-40 minutes, or until cooked through and crisp on the outside.

5. Once the roasted pumpkin is cooked, remove from the oven and place into a blender. Add a ladle of liquid from the chili and blend until smooth. Add to the simmering pot and stir through. Mix together the crème fraiche and watercress and add seasoning to taste.

6. Divide the potatoes between four bowls. Add a ladleful of chilli and serve with a generous dollop of crème fraîche.

Slow-Cooked Hand of Pork with Pearl Barley Risotto, Watercress Pesto and Red Wine Sauce

Another great dish for sharing. Made with pearl barley, juniper berries and other autumnal treats it’s a warming, satisfying meal that successfully combines health with comfort.

Serves 6

Prep time: 45 minutes

Cooking time: 4 hours

For the pork:

1 hand of pork (or pork shoulder). Also known as the hand and spring, the hand is the lower bit of the shoulder, on the bone.

8 bay leaves

1 tsp black peppercorns

150ml cider vinegar

1 tsp juniper berries

Salt

For the pesto:

65g watercress, roughly chopped

1 clove of garlic,

1 tbsp toasted pine nuts

50-75ml olive oil

50g finely grated Parmesan

For the red wine sauce:

2 tbsp olive oil

4 banana shallots, chopped

2 cloves of garlic, crushed

2 sprigs thyme

5 tbsp balsamic vinegar

600ml red wine

600ml beef stock

½ tbsp cold butter

For the risotto:

400g pearl barley

2 banana shallots, finely diced

1 clove of garlic, chopped

2 tbsp cold butter, divided

1 tbsp olive oil

250ml white wine

1 litre chicken stock

2 tbsp grated Parmesan

Large handful watercress

Salt and black pepper

Method

1. Preheat the oven to 150°C. Place the bay leaves and peppercorns in the bottom of a casserole dish or roasting tray large enough for the pork. Place the pork on top, skin side up. Pour over the cider vinegar and 100ml of water. Put into the oven and slow-roast for 2.5-3 hours, checking every hour and adding more water if necessary.

2. While the pork is in the oven, prepare the pesto and red wine sauce. For the pesto, place the watercress, garlic, parmesan and pine nuts in a food processor and puree. Drizzle in the olive oil, pulsing for a few seconds at a time, until the desired consistency is reached. Pour into a bowl and season to taste.

3. For the red wine sauce, sauté the carrot and shallots with the oil over a high heat for about three minutes, or until lightly browned. Add the garlic and thyme and continue cooking for a further three minutes, stirring frequently. Pour in the vinegar and reduce to a syrupy consistency. Add the red wine and cook until reduced by two thirds. Pour in the beef stock and bring to the boil. Simmer until reduced by two thirds again, leaving around 350ml. Remove the garlic and thyme, season to taste and whisk in the cold butter.

4. When the pork is falling away from the bone, remove from the oven and take off the skin. Leave to rest for 40 minutes covered with foil.

5. While the meat rests, make the risotto. In a large, heavy saucepan, heat half the butter and the oil. Sauté the shallots and garlic with a pinch of salt for about five minutes or until beginning to soften. Add the barley and cook for a further two minutes, stirring to ensure that it does not stick to the bottom of the pan.

6. Pour in the white wine and stir until completely absorbed by the barley. Pour over ¾ of the chicken stock and simmer on low for 30 minutes or until the barley is tender, stirring occasionally and topping up with chicken stock if required.

7. Remove risotto from the heat, stir in the parmesan, fresh watercress and the rest of the butter. Taste and adjust seasoning if necessary.

8. To serve, ladle the risotto into large bowls. Drizzle with watercress pesto, top with the shredded pork and finish with red wine sauce.

Watercress Power Balls

Autumn is the time to heave a sigh of relief, store away the bikini and snuggle back into all-forgiving, baggy jumpers and boots. But you know you shouldn’t – you should carry on with that exercise regime to keep the body beautiful and healthy, whatever the time of year. Here’s a recipe that might make it all a little easier. These Watercress Power Balls are great to eat before or after exercise for added energy, but, to be honest they taste so great they’re perfect simply as a healthy snack at your desk!

Preparation: 20 minutes

Cooking: 0

Serves: 6

Ingredients

20g watercress

30g pumpkin seeds

40g Medjool dates

25g whole hazelnuts

10g puffed brown rice

Pinch of ground turmeric

Pinch of cinnamon

Pinch of Himalayan pink salt

1 tsp cacao powder

1 tsp vanilla extract

1 tsp Manuka honey

5g chia seeds

Juice of ½ an orange

Method

1. Pick the watercress leaves off the stalks and finely chop.

2. Place the pumpkin seeds in a food processor and blend until chopped to a crumb-like consistency. Reserve half of the pumpkin seeds on a plate and add the rest back to the blender.

3. Add all other ingredients to the blender. Blend on full power until everything is thoroughly combined and the mixture has come together, which may take a few minutes.

4. Divide into 12 balls and roll in the ground pumpkin seeds to coat.

5. The balls can be kept for 3-5 days in a refrigerated airtight container.

Enjoy these delicious heart-warming recipes. For other inspiring recipe ideas, visit www.watercress.co.uk.