2 preserves: pumpking pickles and sweet corn & pepper relish

With these one-time prep recipes, you can enjoy a taste of fall any time. Tangy flavours, pumpkins and relishes will add zing to your main dishes.

Ginger, cinnamon and peppercorns add sweet and spicy flavours to the pickles, as well as healthy phytochemicals.

Preparation time: 25 minutes
Cooking time: 20 minutes
Makes 2 kg (8 c)

• 1 lemon
• 1 kg (5 c) sugar
• 750 ml (3 c) cider vinegar
• 50 ml (1⁄4 c) finely chopped, peeled fresh ginger
• 2 cinnamon sticks
• 20 black peppercorns
• 15 ml (1 tbsp) salt
• 1 sugar pumpkin (1.5–2 kg or 3–4 lbs), seeded, peeled and cut into 4 x 2 x 2 cm (1 1⁄2 x 3⁄4 x 3⁄4 in) pieces

1. Combine zest, sugar, vinegar, ginger, cinnamon sticks, peppercorns and salt in a large non-aluminium saucepan.
2. Simmer, stirring to dissolve sugar, for five minutes. Add the pumpkin. Simmer, stirring occasionally, until crisp-tender, about 15 minutes.
3. Transfer pumpkin pickles to sterilized canning jars, using a slotted spoon (you will need eight 250 millilitres or 1⁄2 pint jars, or four 500 millilitre or one pint jars).
4. Pour in cooking liquid to within five millimetres (1⁄4 inch) of the top. Seal. Refrigerate and use within one week.

• Per 125 grams (1⁄2 cup): 30 Calories / 1 g Protein / 0 g Fat (including 0 g Saturated Fat) / 0 mg Cholesterol / 8 g Carbohydrates / 1 g Fibre / 208 mg Sodium

Canned corn contains ferulic acid. This is an antioxidant that destroys naturally occurring toxins in the body.

Preparation time: 10 minutes
Cooking time: 5 minutes
Serves: 6

• 350 ml (1 1⁄2 c) white vinegar
• 50 g (1⁄4 c) sugar
• 3 ml (3⁄4 tsp) dry mustard
• 1 ml (1⁄4 tsp) salt
• 2 scallions, thinly sliced
• 1⁄2 small orange pepper, seeded and diced
• 1⁄2 small yellow pepper, seeded and diced
• 450 g (15 oz) can corn kernels, drained

1. In a small non-aluminium saucepan, combine vinegar, sugar, mustard and salt. Simmer five minutes. Remove from heat.
2. Stir in scallions, pepper and corn. Cool. Refrigerate in a covered container for up to one week. Serve relish chilled or at room temperature.

• Per serving: 70 calories / 1 g Protein / 0 g Fat (including 0 g Saturated Fat) / 0 mg Cholesterol / 16 g Carbohydrates / 1 g Fibre / 236 mg Sodium

• To spice up this simple relish, add 15 or 30 millilitres (one or two tablespoons) of finely chopped jalapeño or other chili peppers.