While we’re all mourning the end of summer, it’s some consolation that autumn is one of our favourite seasons. There’s much to look forward to over the coming months, from Halloween and bonfire night to legitimately being able to order a pumpkin spice latte. 

And even if we are in the middle of an Indian summer, we know that very soon there’ll be a chill in the air and it’ll be time for long walks and hunkering down at home – and what better way to celebrate than with a gorgeously warming bowl of pudding?

Along with the changing leaves and chill in the air comes a bounty of delicious autumnal fruits ripe for the picking, and there are myriad ways to use nature’s harvest. So, why not make the most of this season’s offerings – while still crushing your fruit intake goals – with these nutritionist-approved desserts? 

Here are three of our favourites. 

“Autumn provides a glut of delicious fruits that can be utilised in healthy yet indulgent desserts,” says Helen Bell, a nutritionist at UK Care Guide. “I love this gorgeous pear and blackberry cobbler – the fruits are coming up to peak season and provide a perfect combination of sweet and tart flavours. The cobbler topping can also be made healthier by using wholemeal flour and reducing the amount of sugar, should you wish. Best enjoyed warm with a dollop of Greek yoghurt or a scoop of vanilla ice cream!”

Ingredients 

4 ripe pears, cored and sliced

300g fresh blackberries

2 tablespoons of honey

1 teaspoon of cinnamon

125g wholemeal flour

50g rolled oats

50g brown sugar

½ teaspoon of baking powder

¼ teaspoon of salt

115g melted unsalted butter

Method

1. Preheat your oven to 180°C.
2. In a large bowl, mix the sliced pears and blackberries with honey and cinnamon.
3. Then pour the fruit mixture into a baking dish.
4. In a different bowl, combine wholemeal flour, oats, brown sugar, baking powder and salt. Now pour in the melted butter and mix until you have a crumbly texture.
5. Sprinkle this mixture evenly over the fruit in the baking dish.
6. Bake in an oven for about 35-40 minutes, or until the topping is golden and the fruit is bubbling.
7. Let it cool for a few minutes before serving.

“Plums are great at this time of year,” enthuses nutritionist Alex Allan, “although they’re an oft-forgotten autumn fruit with many people instead opting for apples, pears and blackberries. However, plums are extremely nutritious and offer a variety of health benefits. Plus, they’re delicious! They are a rich source of antioxidants, particularly anthocyanins (denoted by their gorgeous deep purples), which research shows can have anti-inflammatory effects. They are also high in fibre and can be beneficial for digestion.

“These little muffins make an excellent snack or lunchbox addition. Or they can be eaten warm with cream or coconut cream as a Sunday dessert, so they’re super versatile, too!”

Ingredients

75g buckwheat flour

130g ground almonds

1.5 tsp baking powder

1.5 tsp vanilla extract

3 eggs

3 tbsp coconut oil, melted but not hot

3 tbsp maple syrup

90g plain coconut yoghurt

90ml coconut/almond milk

6 ripe plums

Method

1. Preheat the oven to 180ºC, and prepare your muffin tray with 12 paper cases
2. Put all of the dry ingredients (buckwheat flour, ground almonds, baking powder) in a large mixing bowl.
3. In a large jug, add all the wet ingredients (vanilla extract, eggs, coconut oil, maple syrup, coconut yoghurt and coconut milk) and whisk to combine.
4. Make a well in the dry ingredients and add the wet ingredients, using a fork to combine them all into a batter.
5. Destone four of the plums, and chop into small pieces. Gently fold these into the batter.
6. Thinly slice the remaining two plums.
7. Carefully spoon the mixture into the muffin cases and add a slice of plum to the top of each muffin.
8. Pop in the oven and bake for 22-25 mins until golden and cooked through.
9. These are at their best on the day you make them. But, they can be stored in the fridge in an airtight container for several days or frozen and defrosted well before eating.

A delicious, piping hot crumble is synonymous with autumn, and this recipe makes the most of seasonal blackberries, which you can even pick yourself – sustainable and nutritious.

“This homemade crumble is packed with fibre-rich fruit and oats,” says award-winning nutritionist Aliza Marogy, founder of supplement brand Inessa. “Both apples and blackberries are rich in immune-boosting vitamin C and other antioxidants. Apples also contain potassium, and quercetin - a nutrient which has anti-inflammatory and anti-viral effects. Blackberries contain vitamin K, manganese and are rich in antioxidants, including anthocyanins. Antioxidants help to mitigate free-radical damage in the body which is responsible for many health conditions and accelerated ageing. In addition, studies suggest that berries may also benefit our brain health and support its healthy ageing. Not bad for a dessert!”

Ingredients

For the filling

900g pink lady apples

40g butter

100g light muscovado sugar

1½ tsp cinnamon

300g blackberries

¼ tsp pure vanilla extract

For the topping

120g butter

120g all-purpose flour

50g light muscovado sugar

45g rolled oats

30g chopped walnuts (optional)

30g desiccated coconut (optional)

1 tsp pure vanilla extract

½ tsp cinnamon

Method

1Preheat the oven to 190ºC (170ºC fan oven).

Peel, core and dice the apples.

Melt the butter with the sugar and cinnamon in a saucepan, then add the vanilla extract. Add the diced apple and stir over medium to high heat for approximately 5 minutes or until the ingredients caramelise.

Remove the pan from the heat and stir in the blackberries.

Divide the fruit between the four individual portion oven-proof dishes, or fill one big dish.

To make the topping, place all the ingredients into a food processor and blitz until the mixture resembles chunky breadcrumbs, then spread the crumble over the appleand blackberries.

Bake for 20 – 30 minutes depending on the size. It’s best to keep an eye on it as it cooks - it’s ready when the topping is golden and crunchy.

Serve with mascarpone cheese, creme fraiche or custard.

Images: Getty