Autumn foraging with mindful intention

As the days shorten and the air sharpens with a hint of wood smoke, autumn in the UK invites us into a season of ripening, release, and deep nourishment. The hedgerows darken with berries, the fungi rise from the damp earth, and the trees let fall their bounty of fruits and nuts.

Traditionally, this is a time of gathering in, of harvest, reflection, and preparing for the darker half of the year. Autumn teaches us to accept the cycle of letting go, just as the leaves surrender their hold. Foraging now is about balance: storing vitality for winter, while honouring the natural process of slowing down.

This year, we have seen an abundance of fruits, from dark, sweet blackberries to sweet chestnuts and walnuts. Traditionally, this signifies that the plants and trees have experienced prolonged stress and are securing the future of their species with an abundance of seeds to maximise germination prospects.

Wisdom says we should preserve these offerings for future years, which are likely to be lean.

Medicinal wild plants & fungi of Autumn

1. Rosehips (Rosa canina)

Medicine: Bursting with vitamin C, rosehips strengthen the immune system and soothe colds, coughs, and sore throats. They make wonderful syrups, teas, and jellies.

Contraindications: The fine hairs inside the hips can irritate the throat and gut, so always strain preparations carefully.

Mindset: Rosehips remind us of resilience, the soft flower transforms into a hardy fruit, carrying vitality into the cold months.

2. Yarrow (Achillea millefolium)

Medicine: Yarrow is a powerful ally for circulation and immunity, traditionally used for fevers, digestive upsets, and menstrual imbalances. It can be taken as a tea or tincture.

Contraindications: Avoid in pregnancy and if allergic to plants in the daisy family.

Mindset: Yarrow is a boundary plant, growing along field edges and paths, it teaches us to protect and strengthen our own edges as the year wanes.

3. Crab Apples (Malus sylvestris)

Medicine: These tart fruits are full of antioxidants and natural pectin, making them excellent for jellies and vinegars that support digestion.

Contraindications: None in culinary use, though the sharpness may aggravate sensitive stomachs if eaten raw in excess.

Mindset: Small but mighty, crab apples are emblems of abundance in miniature, teaching us not to overlook the humble.

4. Hen of the Woods (Grifola frondosa)

 Medicine: A revered medicinal mushroom, boosting immunity, supporting blood sugar balance, and offering adaptogenic properties. Delicious when sautéed or added to soups.

Contraindications: Avoid if immunocompromised without medical guidance. Always be 100% certain of fungal ID before consuming.

Mindset: This mushroom grows at the base of oaks, reminding us of rooted strength and the nourishment found in symbiotic partnerships.

Mindful foraging in Autumn

Autumn foraging is not just about filling the larder; it is an act of grounding and gratitude. In Celtic tradition, Samhain marked the turning of the year,  when the veils thin and we honour both ancestors and the unseen cycles of life.

Foraging during this season is an invitation to:

Be Present: Notice the rustle of fallen leaves, the sharp scent of wet earth, the deep colours of fruits and fungi.

Harvest Ethically: Wildlife relies on berries and nuts to survive winter. Take modestly and leave plenty.

Align with Energies: Autumn asks: What can you release? What do you wish to carry forward, preserved like fruit in syrup or mushrooms dried by the hearth?

Simple Autumn ritual for foragers

Rosehip Hearth Tea

Gather a small handful of rosehips, with gratitude.

Crush gently and simmer in hot (not boiling) water for 15 minutes.

Strain carefully through muslin to remove hairs.

Sip slowly, imagining warmth and strength filling your body as the land begins its long rest.

Seasonal Recipe: Butternut squash & Sage risotto

A dish of creamy comfort, rich in grounding energy and bright autumnal flavours.

Ingredients (Serves 4)

1 medium butternut squash, peeled, seeded, and cut into cubes

2 tbsp olive oil

1 onion, finely chopped

2 garlic cloves, minced

250 g arborio rice

125 ml dry white wine (optional, or use extra stock)

1 litre hot vegetable stock

1 tbsp fresh sage leaves, finely chopped (plus extra for garnish)

2 tbsp nutritional yeast (for a cheesy flavour)

2 tbsp vegan butter or olive oil

Salt & black pepper, to taste

Optional topping: toasted pumpkin seeds

Instructions

Preheat oven to 200°C (180°C fan). Toss squash cubes with 1 tbsp olive oil, salt, and pepper. Roast for 25–30 minutes until golden and soft.

In a large pan, heat 1 tbsp olive oil. Add onion and garlic, cook gently until soft. Stir in arborio rice and toast for 1–2 minutes.

Pour in the wine (if using), stir until absorbed.

Add stock one ladle at a time, stirring frequently, allowing each addition to be absorbed before adding the next. Continue until the rice is al dente and creamy (about 18–20 minutes).

Mash half the roasted squash with a fork, stir it into the risotto with chopped sage, nutritional yeast, and vegan butter. Fold in the remaining whole squash cubes. Adjust seasoning.

Spoon into bowls, top with crispy sage leaves (pan-fried quickly in olive oil) and toasted pumpkin seeds.

Mindful eating tip

As you eat, reflect on the balance of release and nourishment. The squash, grown in summer’s abundance, now sustains you through autumn’s descent. Each spoonful is a reminder of the cycle of giving and receiving.

Autumn is the Earth’s invitation to slow down, gather in, and prepare for the inward journey. Each fruit, leaf, and mushroom carries not only nourishment but also wisdom: of letting go, of balance, of finding richness in simplicity.

Tread softly, harvest with reverence, and allow yourself to be fed, body and spirit, by the deep, generous medicine of the season.