Autumn is a food lovers favourite time of year, crisp British apples and pears piled up outside the grocer's and salads make way for hearty roasts, stews and tray bakes. What's not to love? A time for transition, the clocks go back and its the perfect time to prepare for the colder months. Post summer, the tans have faded and skin can feel dull and dehydrated. Hydrate from within and consume a range of good oils, think coconut oil and foods with omega-3 essential fatty acids. Autumn is prime time to ensure your immune system is in good working order, read my latest post on top 10 tips to avoid cold & flu season. Stock up on foods to keep colds at bay, such as garlic, ginger and turmeric as well as hydrating with lots of water.
Apples
An apple a day keeps the doctor away, or so they say? Full of fibre, this helps things keep moving in the digestive system, keeping the colon clear and the skin glowing with good health whilst also helping you to feel fuller for longer. Stick to eating apples, apple juice contains too much sugar and will not have the same effect on the body. Keep the skin of the apples on, it contains pigment quercetin, acting as a powerful anti-ageing component helping to offset UV damage. Rich in vitamin C, apples help boost the immune system and brighten the complexion by helping with collagen production for a youthful complexion.
Brown Rice
Less processed than its white counterpart, brown rice retains it nutrient-rich outer layer helping it achieve superfood status. Being low-glycameic, it releases energy slowly meaning the body is not knocked around with blood-sugar highs and lows that you get from eating white rice and bread. This slow-burning, low GI approach to eating is excellent for the metabolism, promoting weight loss and regular bowel movement. Super high in fibre, it aids digestion and allows other nutrients to be absorbed more easily including skin-benefiting vitamins and minerals.
Chicken
A favourite at this time of year, if feeling under the weather is the classic chicken broth. Apart from its great flavour, chicken is the easiest meat to digest and keeps you feeling fuller for longer. Unlike richer meats, chicken does not cause inflammation when you digest it so its a great source of lean, low-fat protein. Always opt for organic chicken! Farmed poultry is toxic to the body due to the chemical additives in the chicken feed. Rich in selenium, health benefits include repairing sun damage and pigmentation. Chicken is a great source of lean protein to help build lean, muscle if your looking to lose weight. It's also a good source of phosphorus promoting strong bones and teeth, and potassium, to help with fluid retention and blood pressure to relieve stress.
Chickpeas
A good alternative to carbohydrates like pasta, chickpeas are another fabulous low-GI food. Rich in protein and fibre they release slow-burning energy so you will feel fuller for longer and help level out energy levels. When eating simple carbs such as bread and baked goods, this causes blood sugar to rapidly increase and spikes in the body's insulin levels hormonal changes such as acne and inflammation. Eat chickpeas to increase your intake of omega 3 fatty acids, calcium, iron, manganese, folate and amino acids.
Chilli
Chilli's have been praised for centuries for their medicinal effect on the body. Health benefits include reducing blood pressure and improve circulation due to the powerful active called capasaicin. They are anti-inflammatory and rich in vitamin C, helping to build the immune system to prevent cold and flu's. They are also reported to help boost the metabolism and circulation by burning energy making them a great addition for healthy weight loss.
Coconut Water
Raw coconut water contains a rich vitamin content and a good balance of electrolytes including calcium, magnesium and potassium. Avoid drinking from the carton, it needs to be organic and from a bottle. It helps to boost the metabolism and reduce bloating, great if your on a fitness kick or if suffering from IBS. A diruetic, coconut water helps speed up the elimination of toxins and regulate blood sugar. The anti-inflammatory phytochemicals help to regulate the body's pH levels for a clear complexion. Or try coconut yoghurt or coconut milk as an alternative for the coconut fix, check it is low in sugar.
Dates
This dried fruit is packed with natural sugars to make a great non-refined sweetener as a great alternative with less of a blood-sugar impact. Due to their high amount of natural sugars, eat in moderation as a treat only. Dates unlike refined sugar treats are packed with fibre, and antioxidative properties benefiting the body and skin. Nutrients including vitamin C are anti-ageing to support collagen production and will help improve the immune system. A great source of vitamin B, dates help repair and strengthen skin cells.
Garlic
Garlic is full of allicin which helps kill of harmful bacteria and viruses in the body. Containing a potent combination of antioxidants, health benefits include strengthening the immune system, boosting circulation and purifying the blood. It also contains antibiotic and anti-fungal properties. Include it in your everyday cooking for its skin-purifying properties.
Ginger
Praised for its healing properties throughout the world, it is used to soothe an upset stomach as part of the classic honey, lemon and ginger combination as-well as recognised for its anti-inflammatory nutrients. Packed with anti-oxidants, it can reduce inflammation and restore radiance to the skin. Boosting blood circulation and cellular turnover, ginger eliminates toxins and detoxifies the body. The detoxification leads to a happier digestive tract to help soothe the body.
Greek Yoghurt
Full of good bacteria, the probiotics in greek yoghurt help maintain a healthy digestive system for overall wellness. Eating full-fat, unsweetened, organic plain Greek yoghurt is rich in beneficial live bacteria and free from sugar. High in calcium, it is a rich in essential amino acids. It's thicker and creamier in texture than other yogurt alternatives, and contains twice the protein content of regular yoghurts, yet lower in lactose. Diets rich in lactose can contribute to bloating and other unpleasant digestive symptoms. Eating the greek variety of yoghurt will help promote an overall healthy digestive system.
Kale
Applauded as a superfood, kale contains a multitude of nutrients. It is one of the most nutrient dense foods in the world. This dark leafy vegetable is rich in calcium and loaded with vitamin K (approx 600% of the RDA per serving), to help strengthen blood vessels, boost the circulation and protect the liver. The anti-inflammatory properties of kale help reduce bloating, helping reduce puffiness and redness. Kale is rich in lutein, carotenoids, that absorb UV lights and protect against free radical damage. In addition to a wide range and high concentration of vitamins and minerals, kale also contains omega 3 fatty acid, excellent for keeping the complexion supple and nourished from within.
Lemons
No better way to start the day with warm water with lemon and ginger to kick start my metabolism and stimulate the liver, helping to flush out any toxins. Lemons are packed with vitamin c, the number one skin brightener and an essential anti-oxidant in the production of collagen for youthful-looking skin. Vitamin C is also hugely helpful in treating stress and helps boost the immune system. Known for their ability to aid weight loss, lemons have been used for centuries to help the body rid itself of unwanted waste more efficiently.
Pine Nuts
Did you know pine nuts are not really nuts but seeds? Pine nuts have grown for thousands of years in the Mediterranean region, and share many of the same nutrients as nuts. In particular they are known for keeping the heart healthy due to the mono-saturated fatty acids which helps keep the cardiovascular system strong. Pine nuts are packed with anti-oxidants including selenium, lutein and vitamins A, B, C, E and K, which all help to combat the signs of ageing by fighting free radicals thus keeping the skin looking young and supple, with good elasticity. The anti-inflammatory properties in pine nuts help address skin conditions including acne, itching and eczema.
Pumpkins & Squash
Is there anything that says autumn as much as pumpkins? Like all orange fruit and vegetables, pumpkins are rich in carotenoids. These are potent anti-oxidants in their own right, these phytonutrients promote a glowing and healthy complexion helping to reverse UV damage. Pumpkins are also packed with many vitamins and minerals including vitamin C, helping boost immunity during the winter months and brightens the skin by promoting collagen production. Meanwhile, the minerals in pumpkin interact to repair and replenish skin cells, just what the skin needs to protect it from the colder weather.
Walnuts
It's true most nuts benefit the skin thanks to the healthy fats, vitamins and minerals, and walnuts are no exception. Anti-inflammatory in nature, they are excellent for treating 'angry' skin conditions like acne. A source of selenium, which helps to protect the skin from UV exposure and treat existing sun damage. Walnuts help to oxygenate your blood and boost the circulation, very useful for a good flow of blood and flow of nutrients in the body thus helping the recovery of inflamed skin. Walnuts are also the richest plant source of omega 3 fatty acids, which are essential for soft and plump skin. Eating a handful of walnuts will give you your daily dose of antioxidants which are great for your overall wellness and a healthy glow.
So there's your list of what to eat to give your body all the vitamins and minerals it needs to keep you healthy and glowing this autumn. Here are some recipes to give you that autumn foodie fox:
Breakfast
Warm water with lemon & ginger
Banana pancake with greek coconut yoghurt, cinnamon and blueberries.
Mix and whisk 1 banana + 1 egg. Pour the pancake mixture in fry pan with tsp coconut oil. Cook and flip on both sides.
Serve with a dollop of greek yoghurt (I have used Coyo) with cinnamon and blueberries.
Contains the following seasonal foods from the list above: Lemons, Ginger & Greek Yoghurt.
Lunch
Creamy mushroom chicken served with sautéed kale and cauliflower mash.
The creamy mushroom chicken part of this recipe is from Jamie Oliver's 5 Ingredients cookbook. It is so yummy and perfect for this time of year.
Thinly slice 1 garlic clove, 1 red onion and 2 chicken breasts. Heat 250g of mushrooms (mixed variety) on a frying pan until they soften and smell nutty. Add the red onion and diced chicken. Measure the 150ml water, 75ml single cream and 1 tsp wholegrain mustard. Add the mixture to the pan with tsp of red wine vinegar. Simmer and serve.
Separately sauté the kale (100-150g) with a little coconut oil, it cooks very quickly! And tastes delicious.
The cauliflower mash is another winter favourite, Boil a saucepan with vegetable stock (I use bouillion powder) and add 1 cauliflower head (broken into pieces). Boil for 20mins. Drain the water and blend the mash with 1-2tbsp creme fraiche - voila.
Serve the dish for a proper winter warmer lunch or dinner.
Contains the following seasonal foods from the list above: Chicken, Garlic & Kale.
Thai Coconut Broth
A favourite winter warmer in my household. Heat in a large saucepan with coconut oil, 1 red chilli sliced & deseeded, grated tbsp ginger and chopped bunch of spring onions. Cook until golden, then add x4 kaffir lime leaves and 1 minute add 1 tbsp red thai paste. Add 1.5L vegetable stock (I make mine with bouillon powder) and 250g creamed coconut. Allow to simmer, then add 4 tbsp fish sauce and 4 tbsp tamari soy sauce and simmer for a few more minutes. Add 150g bean sprouts, 200g roughly chopped mushrooms and 2 chopped pak choi heads. If your a vegetarian you can add more veggies, if not add 2 chicken breasts diced or 400g king prawns. Cook for a further 8-10 minutes. Serve with quarter of lime and fresh coriander.
This will serve 4-6 people, and tastes even better a day later.
Contains the following seasonal foods from the list above: Chilli, Chicken, Coconut & Garlic.
Dinner
Great for a dinner party or if sharing with a friends...
Halloumi & Pine nut salad on a bed of kale & spinach with cherry tomatoes
Put a large handful of kale and large handful of spinach leaves as your base in a bowl. Slice the halloumi and sear on a griddle pan until golden then flip on the other side (cook for approx 10 mins). In the mean time add 25-30g of pine nuts on a pan for a few minutes on a dry heat (be careful to put this on a low heat so they do not burn). Chop a handful of cherry tomatoes in to quarters. Mix the tomatoes & walnuts in with the leaves and top with the halloumi. Option to drizzle with tbsp of olive oil or balsamic vinegar. For a vegetarian version of this dish, add chicken.
Contains the following seasonal foods from the list above - Pine Nuts & Kale.
Pumpkin & Veggie tray bake
I am obsessed with tray bake's, so simple to roughly chop whatever veggies you have in the fridge, put on a tray and add with fresh herbs (rosemary & thyme are my favourite) and drizzle with olive oil or coconut oil. If your new to tray baking your veggies - try peeling and chopping 1 pumpkin, 1 red onion, 1 white onion, 6-8 cloves of garlic, 1/2 red chilli, handful of carrots and 1 red pepper. You want them to be chopped in large chunks. Add your choice of fresh herbs, sea salt and pepper and use your hands to coat the veggies with your choice of oil.
Put in the oven at 190-200 degrees for approx 40mins, half way through toss the vegetables and voila.
Making a tray bake is a great way to load up on vitamins & minerals.
Contains the following seasonal foods from the list above - Chilli, Garlic, Pumpkin & Squash.
Walnut crusted salmon fillets
Roughly chop and crush 25g of walnuts. Add a spoonful of organic honey (or maple syrup) on top of each salmon fillet as a glaze and then add the walnuts to the honey to form the crust. Bake in the oven for approx 20 minutes.
Contains the following seasonal foods - Walnuts.
Bon Appetit!
Hope you have enjoyed reading this article and have fun making the recipes. Let me know what you think on lisapenny.blog@gmail.com.
Lisa x