We care about your health and your wellbeing, and that is why today we´re bringing you 4 exquisite and healthy recipes. Perfect for you to share with your partner/family/children/friends this cold autumn winter season.
Autmn Spiced Pumpkin Loaf
This makes a super breakfast, spread with almond or peanut butter or a delicious tea-time snack, warm or toasted with butter, if liked. It also freezes well, if you slice it first, you can pop a slice straight in the toaster for a quick, healthy snack.
The oats and spelt flour provide slow-releasing, wholegrain energy and the pumpkin is a great source of beta-carotene. Chia and pumpkin seeds provide vitamin E, magnesium and healthy fats and cinnamon helps to balance blood sugar levels.
Ingredients (Makes one loaf, about 10 slices):
- 150g whole spelt flour
- 200g oats
- ½ tsp sea salt
- 2 tsp cinnamon
- Nutmeg, a few generous gratings
- 2 tbsp chia seeds or 1 egg, beaten
- 50ml coconut or olive oil
- 1 very ripe banana
- 200g pumpkin purée
- 4-5 tbsp maple syrup
- 50g raisins
- 25g pumpkin seed
- For the vegan or egg-free option mix the chia seeds with five tablespoons of water and allow to stand for 10 minutes, until it forms a thick gel-like consistency.
- Blend the oats in a food processor, to form a fine flour and transfer to a large bowl, with the spelt flour, salt and spices.
- Add the banana to your food processor, along with the pumpkin purée, oil, maple syrup, chia mix or egg and 60ml water and blend until mixed. Add this to the bowl containing the flour mixture, along with the raisins and mix thoroughly with a wooden spoon, until you have a sticky dough.
- Pour the mixture into a loaf tin lined with baking parchment or a loaf tin liner, sprinkle the pumpkin seeds on top and bake in a preheated oven at 170°C for 1 hour 20 minutes, or until a knife comes out clean. Allow to cool before slicing.
Cherry Bakewell Porridge
This recipe is inspired by the Bakewell Tart, but is of course much healthier! It makes a tasty, indulgent and warming winter breakfast.
The oats provide energy, fibre and keep you feeling full all morning. The almonds add protein to the dish, along with being a great source of vitamin E, magnesium, zinc and healthy fats. Cherries are a good source of vitamins and are rich in a type of antioxidant called anthocyanins. Cherries also contain melatonin, which can help the sleep-wake cycle.
Ingredients (Serves 1):
- 50g porridge oats
- 150ml almond milk
- A pinch of pink or sea salt
- 1 tsp vanilla powder or essence
- 1 tbsp ground almonds
- 6 or 7 frozen (defrosted) or fresh (stoned) cherries
- 1 tbsp flaked almonds
- 1 tsp honey or maple syrup
- Place the oats, almond milk, salt, vanilla and ground almonds in a pan and cook for 5-10 minutes until creamy.
- Stir in the cherries and warm them through.
- Serve in your favourite bowl, topped with the flaked almonds and honey or maple syrup.
Pasta e Fagioli
Pasta e fagioli is an Italian dish, which translates to ‘pasta and beans’, somewhere between a very thick soup and a vegetable casserole. It is hearty and filling and perfect for the cold autumn-winter weather.
This dish is packed full of goodness from many vegetables, fresh herbs and beans. The combination of beans and whoemeal pasta provides a complete protein, containing all the essential amino acids and both are high in fibre. The vegetables and herbs are a fantastic source of vitamins and antioxidants and one-pot cooking like this means you don’t lose the water-soluble nutrients, as you do when you boil vegetables and discard the water.
Ingredients (serves 4):
- 1 large onion
- 4 cloves garlic
- Olive oil
- 1 stick of celery
- 1 carrot
- 1 large potato
- 2 large tomatoes
- 1 tbsp tomato purée
- 2 organic chicken stock cubes (or vegetable if vegan)
- 2 cans borlotti beans
- 150g tubetti pasta, preferably wholemeal
- 1 bunch rosemary, stalks removed, finely chopped
- I handful of basil leaves
- First prepare the vegetables by chopping the onion, peeling and crushing the garlic and then finely dicing the celery and carrot. Then peel and cube the potato and add all of these to a very large pan with 1 tbsp olive oil and gently sweat for 5-10 minutes.
- Meanwhile dissolve the stock cubes in 1.5 litres of boiling water and add this to the pan, along with the tomatoes, roughly chopped and the tomato purée. One tin of beans can be drained and rinsed and added directly to the pan. The other should be placed in a bowl and mashed thoroughly with a fork and then added to the pan. Also add half the rosemary and basil leaves, torn into pieces at this stage.
- Cover and cook for about an hour until the vegetables are very soft. Mash some of the potato pieces into the liquid, if they have not already broken down – this helps to thicken the soup and gives it a lovely consistency.
- Check the seasoning and season if necessary. Add the pasta and cook with the lid off until al dente, this should take around 10-15 minutes.
- Serve in bowls with more rosemary and basil on top, plus a drizzle of good olive oil and some grated Parmesan.
Pear and Pecorino Autumn Salad
Salads often get forgotten in the colder weather, in favour of soups and stews, but including some raw foods in your diet is important all year round.
Radicchio and pears are both in season now, radicchio is a top source of vitamin K and rich in antioxidants, while pears contain vitamin C and are high in fibre. The walnuts provide healthy omega-3 fats, vitamin E and magnesium. Pecorino is a cheese made from sheep’s milk, and can be easier to digest than cheese made from cow’s milk. Spinach provides beta-carotene, vitamin C, iron and magnesium.
Ingredents (serves 2):
- 1 ripe pear, cored and sliced
- ½ head of radicchio, finely sliced
- 2 handfuls of baby spinach leaves
- 50g walnuts
- 1 tbsp honey
- 1 tsp wholegrain mustard
- 2 tbsp olive oil
- Salt and pepper
- First make the dressing by mixing the honey, mustard, oil, salt and pepper in a small bowl.
- Then arrange the baby spinach and radicchio on 2 plates, top with the pear slices and walnuts and then some large shavings of pecorino, made using a vegetable peeler.
- Drizzle on the dressing and serve.