Enjoy The Tastes Of Autumn.

How lovely to see all the autumn colours starting to arrive and there’s definitely a cooler nip in the air and already I’ve heard where some are getting the slow cookers and the autumn recipes out. Autumn meals are very often more filling and healthier and lower in calories, so let’s harness the power of all the lovely seasonal produce, lean proteins and delicious recipes. Air fryers, soup makers, slow cookers, stick blenders etc. we all have them so let’s use them to help in our meal planning and batch cooking.

Here are some healthy eating and cooking tips for the autumn:

1. Embrace Seasonal Produce

• What to Use: Take advantage of autumn vegetables and fruits like pumpkins, squash, sweet potatoes, apples, pears, and Brussels sprouts. These are rich in vitamins, minerals, and fibre.

• How to Use: Roast squash and sweet potatoes for a side dish, add apples or pears to salads, or use pumpkin and squashes in soups and stews for added flavour and nutrition.

  
  

2. Warm Up with Soups and Stews

• Benefits: Soups and stews are perfect for autumn and winter, providing warmth and comfort. They can be packed with vegetables, lean proteins, and legumes.

• Healthy Tips: opt for stock-based soups instead of cream-based to reduce fat and calories. Add beans, lentils, or barley for extra fibre and protein.

  
  

3. Incorporate Whole Grains

• Why: Whole grains like quinoa, and brown rice are hearty and pair well with autumn flavours. They're also high in fibre, which helps keep you full and supports digestion.

• How to Cook: Use whole grains as a base for grain bowls, add them to soups, or serve as a side dish with roasted vegetables and lean proteins.

  
  

4. Experiment with Spices and Herbs

• What to Use: Autumn is a great time to use warming spices like cinnamon, nutmeg, cloves, ginger, and allspice. Fresh herbs like sage, thyme, and rosemary can add depth to dishes.

• Benefits: These spices and herbs not only enhance the flavour but also provide health benefits, like anti-inflammatory properties and improved digestion.

  
  

5. Lighten Up Classic Comfort Foods

• How: Modify traditional comfort foods to make them healthier. Use whole wheat flour in baking, swap cream for Greek yogurt in creamy dishes, or use mashed squash, cauliflower, celeriac etc. instead of potatoes.

• Examples: Make a lighter version of mac and cheese using whole-grain pasta and a low-fat cheese sauce or bake apples with a sprinkle of cinnamon and oats for a healthier dessert.

  
  

Additional Tips:

• Batch Cook and Meal Prep: Prepare soups, stews, and casseroles in large batches to freeze for easy meals later in the week.

• Stay Hydrated: As the weather cools, it’s easy to forget to drink enough water. Include herbal teas or warm fruit infusions to stay hydrated.

• Use Healthy Fats: Incorporate healthy fats like olive oil, avocado, and nuts into your cooking for added flavour and nutrition.

  
  

These tips can help you enjoy the flavours of autumn while maintaining nutritious eating.

Enjoy