The seasons are changing, but saying goodbye to summer needn’t be a bad thing!
Little leaves fall softly down
Red and yellow, orange and brown
Whirling, twirling round and round
Falling softly to the ground
Little leaves fall softly down
To make a carpet on the ground
Then, swish, the wind comes whistling by
And sends them dancing to the sky
There’s something about Autumn that can make you feel melancholy – the end of summer and the impending winter, but there’s also something magical about this season; the colours, the bright cold sunny days, the food!
Of-course with me it had to be about food! I just love the vibrancy of autumn foods especially the range of Squash! There’s so much you can do with them too so I thought I would share some recipes in this blog post!
Autumn is also a time where you need to increase your immune system but many people do the opposite and reach for comfort foods – there’s more on immunity next week 😉
Here’s some tasty, nutritious and easy autumn recipes to make the most of the seasons produce and help out your immune system!
Coconut Pumpkin Soup
1 diced onion
1cm fresh ginger finely grated
1 garlic clove
1 pumpkin (butternut squash) diced
1 tbsp coconut oil
1 litre vegetable stock
½ can coconut cream
- In a large saucepan over a medium heat add the onion, ginger and garlic to the coconut oil, and fry for few minutes
- Add the pumpkin and stir for another 2 minutes
- Add the stock and bring to the boil
- Reduce to a simmer and cook for 20 minutes or until the pumpkin is soft
- Once slightly cooler blend until smooth and creamy
- Stir in the coconut cream and serve
Carrot, Lentil and Honey soup
6 carrots chopped
1 leak sliced and rinsed
1 cup red lentils rinsed
500ml vegetable stock add more or less as you need
1 tbsp honey
1 knob of butter
1 tbsp crème fraiche to swirl in to the finished soup
- Melt the butter in a large pan
- Add the leeks and cook on a medium heat until soft
- Add the carrots and lentils then cover with the stock
- Reduce heat to a simmer for 35-40 minutes until the lentils are soft
- Use a hand blender or food processor to blend the soup
- Pour back into the pan and add the honey, its then ready to serve
- Add a swirl of crème fraiche to each bowl as you serve.
- Can be frozen in batches (don’t add the crème fraiche if freezing)
Root vegetable, lentil and pineapple curry
1 red onion
1 stick celery
¼ butternut squash
1 small potato
1 cup rinsed red lentils
1 tin coconut milk
2 tins chopped tomatoes
3-4 tbsp Balti curry paste
1 tsp garlic puree
1 tsp tomato puree
1 tsp coconut oil
- Chop all the vegetables, including the pineapple, into bite sized pieces
- Heat the coconut oil and add the garlic and tomato paste
- Add the red onion for 2-3 minutes then the celery for a further 3-4 minutes
- Add the curry paste
- Add all of the chopped vegetables, stirring well to cover in paste
- Turn down the heat and stir for a few minutes adding the tomatoes and coconut milk
- Add the rinsed lentils and pineapple and simmer for 2-3 hours, stirring occasionally
- Alternatively, you can transfer it to the oven at this stage on a low heat (about 150C/130 fan/300F/gas 2)
Pumpkin and Chickpea Curry
Little coconut oil
1 pumpkin diced (Butternut Squash is ok too)
1 onion finely chopped
Thai curry paste (I used Red) – 2-3 spoons depending how hot you like it
Tin coconut Milk
Cup of veg or fish stock
Tin of chick peas
Spinach leaves to serve on
- Heat the coconut oil in a pan then add the onion and Thai curry paste
- Saute then add the pumpkin and stock
- Simmer for 20-30 mins until pumpkin is soft
- Add the chick peas and coconut milk and simmer for another 5-10 minutes
- Serve on some spinach leaves
1/2 cup coconut flour
1/2 tsp cinnamon
1 cooked and mashed pumpkin
1/2 tsp baking soda
1/4 cup maple syrup
1/4 cup melted coconut oil
4 large eggs, whisked lightly
- Preheat the oven to 350. Grease a small loaf tin or individual muffin cases.
- In a large mixing bowl, combine the dry ingredients and mix well.
- Add all ingredients into a high speed blender and blend until fully mixed.
- Transfer the mix to the loaf tin or muffin cases.
- Bake for 30-40 minutes or until a skewer comes out clean.
- Remove from oven and allow to cool in the pan completely.
- Add the topping if you wish!
Pumpkin Whipped Cream
1 can full fat coconut milk,
¼ cup freshly roasted pumpkin
1 tablespoon honey or agave nectar
½ teaspoon ground cinnamon
12 drops vanilla essence
- Scoop solid cream off top of a can of coconut milk
- Place coconut cream in a blender
- Puree in pumpkin, honey, cinnamon, and stevia on highest setting
- Mixture will be thick, so turn off blender and scrape down sides if necessary
- Puree until smooth
How do you get cream out of a can of coconut milk? Leave the tin in the fridge overnight!
For more information on healthy eating check out my website www.louisemercieca.co.uk
For more recipes please check out my book – ‘How Food Shapes Your Child’
For more information on eating for immunity check out my Learn over Lunch on Immunity