Autumn Foods

The seasons are changing, but saying goodbye to summer needn’t be a bad thing!

Falling leaves
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!

Autumn FoodsOf-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

Method:

  1. In a large saucepan over a medium heat add the onion, ginger and garlic to the coconut oil, and fry for few minutes
  2. Add the pumpkin and stir for another 2 minutes
  3. Add the stock and bring to the boil
  4. Reduce to a simmer and cook for 20 minutes or until the pumpkin is soft
  5. Once slightly cooler blend until smooth and creamy
  6. 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

Method:

  1. Melt the butter in a large pan
  2. Add the leeks and cook on a medium heat until soft
  3. Add the carrots and lentils then cover with the stock
  4. Reduce heat to a simmer for 35-40 minutes until the lentils are soft
  5. Use a hand blender or food processor to blend the soup
  6. Pour back into the pan and add the honey, its then ready to serve
  7. Add a swirl of crème fraiche to each bowl as you serve.
  8. 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
½ aubergine
¼ butternut squash
1 small potato
3-4 carrots
Green beans
1 cup rinsed red lentils
1 tin coconut milk
2 tins chopped tomatoes
3-4 tbsp Balti curry paste
¼ pineapple
1 tsp garlic puree
1 tsp tomato puree
1 tsp coconut oil

Method:

  1. Chop all the vegetables, including the pineapple, into bite sized pieces
  2. Heat the coconut oil and add the garlic and tomato paste
  3. Add the red onion for 2-3 minutes then the celery for a further 3-4 minutes
  4. Add the curry paste
  5. Add all of the chopped vegetables, stirring well to cover in paste
  6. Turn down the heat and stir for a few minutes adding the tomatoes and coconut milk
  7. Add the rinsed lentils and pineapple and simmer for 2-3 hours, stirring occasionally
  8. 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

Method:

  1. Heat the coconut oil in a pan then add the onion and Thai curry paste
  2. Saute then add the pumpkin and stock
  3. Simmer for 20-30 mins until pumpkin is soft
  4. Add the chick peas and coconut milk and simmer for another 5-10 minutes
  5. Serve on some spinach leaves

Pumpkin cake

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
vanilla extract
4 large eggs, whisked lightly

Method:

  1. Preheat the oven to 350. Grease a small loaf tin or individual muffin cases.
  2. In a large mixing bowl, combine the dry ingredients and mix well.
  3. Add all ingredients into a high speed blender and blend until fully mixed.
  4. Transfer the mix to the loaf tin or muffin cases.
  5. Bake for 30-40 minutes or until a skewer comes out clean.
  6. Remove from oven and allow to cool in the pan completely.
  7. 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

Method:

  1. Scoop solid cream off top of a can of coconut milk
  2. Place coconut cream in a blender
  3. Puree in pumpkin, honey, cinnamon, and stevia on highest setting
  4. Mixture will be thick, so turn off blender and scrape down sides if necessary
  5. Puree until smooth

Autumn Foods

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

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