As the golden days of summer give way to cooler mornings and gentler routines, September offers the perfect moment to pause, reset, and nourish. With school runs resuming and a more grounded rhythm settling in, this is the time to take stock; especially when it comes to how we’re fuelling ourselves.
There’s something refreshing about September… like a quiet second chance to make meaningful lifestyle changes before the year draws to a close. The good news is that small tweaks can go a long way. One of the easiest ways to improve your nutritional intake is to eat more colour. A variety of naturally coloured fruits and vegetables brings a wider range of nutrients, especially the antioxidants and plant compounds that help support immunity, skin and energy.
This month, two local heroes come into their own: blackberries and beetroots. Both are in season, both are beautifully vibrant, and both bring powerful, yet wonderfully simple, health benefits.
Blackberries are far more than just a childhood treat. They’re rich in antioxidants that help protect our cells from everyday stress and support overall health, especially as we transition into cooler weather. They’re also a fantastic source of vitamin C, which supports immune function, helps keep skin glowing and even aids iron absorption from other foods. Their high fibre content supports gut health and keeps energy levels steady throughout the day. If you’re out for a walk, take a container and pick your own. Freeze any extras and enjoy them through the coming months in porridge, smoothies or baked into simple oat bars.
Beetroot is one of those vegetables that quietly works wonders. Its earthy sweetness hints at just how nourishing it is. Naturally rich in plant-based nitrates, beetroot helps support healthy blood flow, circulation and energy; all incredibly useful as we start to feel the first signs of seasonal sluggishness! It’s also a great source of folate, which plays a key role in energy production and cell renewal. If you’re roasting vegetables for dinner, throw in a few whole beetroots (skin on, wrapped in foil) and store them in the fridge. You’ll thank yourself later when you’re assembling salads or snacks; they’re ready to slice, crumble cheese over or blend into a quick beetroot hummus.

Beetroot & blackberry power salad

Serves 2

Slice two small cooked beetroots and place them in a bowl with a large handful of rocket or mixed leaves. Add a handful of fresh blackberries and a tablespoon of pumpkin seeds. If you enjoy dairy, crumble in about 50g of goat’s cheese or feta. Drizzle with a teaspoon each of olive oil and balsamic vinegar, season with sea salt and black pepper, and toss gently. Serve with crusty bread or on its own – it’s delicious either way.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com