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.
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.
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.
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.