Here we are! The seasonal wheel turns again.
I love eating seasonally and I love a quick, easy recipe that my kids will also enjoy. Here's a roundup of my favourite tried and tested Autumn recipes. They're all really nourishing and are made using the best of what's in season.
Skip to each one using the links below.
Breakfast
Lunch
Dinner
Snack
Drink
Breakfast
Autumn Spiced Granola - makes a big batch
I love making a big batch of granola and keeping it in a kilner jar. Oats are filling and are full of slow release energy. Nuts, seeds and spices are packed with nutrients. This is a great grab and go breakfast mixed with your favourite yogurt and fruit. Or you can nibble on it as a snack.
2 big tablespoons of coconut oil
1 tablespoon of maple syrup (or honey/agave)
2 cups oats (gluten free if needed)
Generous pinch of mixed spice (cinnamon, clove, nutmeg, ginger)
2 cups of mixed nuts to break down into smaller pieces
1 cup of mixed seeds
Optional – add 1/3 cup of lightly toasted hazelnuts (foraged if you can!)
Preheat the oven to 150 degrees
If using hazelnuts, lightly toast them on a low heat in the oven for 10 mins or in a frying pan for a few minutes, keep them moving and be careful they don’t burn then set aside to cool.
Melt the coconut oil, mix everything together well and spread onto a baking sheet lined with baking paper. Bake for 20-30 mins, turning/shaking halfway through baking. Allow to cool and store in an airtight container. Top with your favourite autumnal fruits and your preferred yogurt or milk.
Carrot cake porridge - serves 1 (adjust quantities to suit)
Stick with me on this one, it really works! It's like a warm hug in the morning, is filling and it's surprisingly good.
1 small carrot (peeled and grated)
50g porridge oats (gluten free if needed)
1 teaspoon cinnamon
Grating of nutmeg
Handful of raisins
200ml your preferred milk
Add everything to a saucepan, cook on a low-medium heat for 10-12 mins, stirring often, until the oats and carrots are soft. Add more milk as it cooks if needed. It's quite sweet already but you can drizzle with honey/maple syrup if you like.
*time saving tip, make it in the microwave – add all ingredients to a bowl and cook on full power for 2 mins 30 seconds (or however long you usually cook porridge depending on your microwave
Lunch
Roasted mushrooms tomato, kale & blue cheese (served on sourdough if you like)
Serves 1, adjust quantities to suit
What's not to love about a meal you can stick in a baking tray and leave to do its' thing? Quick, simple and low on washing up!
2 portobello or 4 chestnut mushrooms thickly slices
a handful your favourite tomatoes (whole if they’re small, diced if they’re large)
2 big handfuls of kale (chop out the woody stems if they’re very thick)
Olive oil
Fresh thyme (or dried)
Salt & pepper
50-100g blue cheese
Preheat oven to 180 degrees
Add mushrooms, tomatoes and kale to a roasting tin, pour on a big glug of olive oil, eason with salt, pepper, add thyme, give it a mix and roast for 10-15 mins until everything is looking nice and golden (the kale will go a bit crispy, that’s ok!
Add as much blue cheese as you like at the end of cooking and allow to melt a little.
Plate up and enjoy! Add a slice or two of toasted sourdough to make it a more substantial meal if you like
Roasted butternut squash and apple soup
Serves 4-6
Roasted butternut squash and apple soup
This one takes a little longer but is well worth it, you can make a big batch and either keep it refrigerated for up to 5 days or freeze for up to 6 months. Roasting the apple with the butternut squash gives it a deep caramel flavour. Squash and apple is such a good combo!
1 large butternut squash, peel, slice, scoop out the seeds and cut into 1inch chunks
3 large eating apples, peeled, quartered and cored
1 large onion, chopped
2 garlic cloves, leave the skin on
Salt & pepper
1 litre chicken or veg stock
Optional: fresh chilli (add to squash and apple before cooking) or dried chilli flakes (add when you serve)
Preheat the oven to 200 degrees
Put the squash and apple in a large roasting tray with a glug of olive oil. Mix everything together and cook for 45 mins until everything is cooked and golden brown. Whilst it’s cooking, make up 1 litre of chicken or veg stock. Once cooked, remove the garlic skin and add all the roasted veg in a large pan/bowl and pour in ½ of the stock. Blend up until nice and smooth. Keep adding stock and blending until it’s the consistency you like. Season to taste and serve.
For extra indulgence add a splash of cream and/or serve with warm, crusty bread
*this recipe is by Jamie Oliver
Dinner
Tomato dhal with flatbreads
Serves 4-6 (adjust quantities to suit)
Flatbreads
200g white spelt flour
½ teaspoon of sea salt
2 tablespoons of extra virgin olive oil
Mix flour, salt and extra virgin olive oil in a bowl, knead until well mixed and split into 6 pieces. Roll each piece out on a lightly floured surface so it’s ½ cm thick. Fry in a non-stick frying pan for a few minutes on each side until golden brown. Keep warm under a tea-towel and repeat until they’re all cooked then set aside.
Dhal
260g dried split lentils, washed and drained
2-3 crushed garlic gloves
2 tablespoons soy sauce
2 tbsp mild curry powder
1 teaspoon of miso paste (white miso is usually gluten free but double check)
400g tin chopped tomatoes
400g tin coconut milk
Salt and pepper
Optional: fresh coriander or fresh parsley, a squeeze of lemon, a swirl of yogurt/cream, crispy dried onions, dried chilli flakes
Add everything to a saucepan and bring everything to a boil. Reduce the heat so it’s on a low simmer. Cook for 15-20 mins (or the amount of time stated on your packet of lentils). Add to warm bowls. Serve with the flatbreads, a drizzle of olive oil and either fresh parsley or fresh coriander
*this is a slight adaptation of a Fearne Cotton recipe
Venison salad with blackberry dressing and fries
Serves 2
This makes a nice weekend treat. It's really quick to put together and is light yet feels very comforting and indulgent.
Fries
3-4 potatoes, peeled and cut into fries
Fresh thyme
Olive oil
Preheat oven to 200 degrees
Mix fries, olive oil and fresh thyme. Roast for 30 minutes, turning as they cook until they’re golden and crispy.
Whilst the potatoes are cooking, cook your Venison…
Venison
50g butter
2 Venison steaks
Salt and pepper
Season the Venison. Heat the butter in a frying pan on a medium to high heat until foamy. Add 2 venison steaks and fry for 3-4 minutes on each side (check the middle and make sure it’s cooked to your liking, then allow to rest whilst you make your sauce)
Blackberry dressing
200g blackberries (foraged if possible, a mix of blackberries and elderberries would work well)
Juice of 1 lemon
1 teaspoon of balsamic vinegar
3 tablespoons of olive oil
1 teaspoon of honey
Salt & pepper
Heat blackberries in a saucepan until they soften and release their juice. Remove from the heat and add the other ingredients. Season to taste then make your salad.
Salad
4 handfuls of rocket leaves, watercress and your other favourite salad leaves
8 halved cherry tomatoes
Serve the salad topped with sliced venison, fries on the side and drizzled with the dressing
*add a nice glass of red wine if you please
Snacks
Roasted spiced chickpeas
Makes a batch you can store
These make a really moreish snack. They're high in protein, iron, are full of nutrients and they're filling. You can increase the quantities to make a big batch to store. They'll last 2-3 weeks in an airtight container.
1 tin of chickpeas
2 tablespoons of olive oil
Spice mix options: 1) Ras al Hanout 2) curry powder or 3) maple syrup and cinnamon
Preheat the oven to 200 degrees
Drain and rinse the chickpeas, pat dry with kitchen towel and put into a mixing bowl. Add olive oil and spices. Season and mix well. Spread onto a baking tray lined with baking paper.
Roast for 30 mins, shaking regularly, roast until golden brown and crispy
Allow to cool and store in an airtight container (you can store them for 2-3 weeks)
Autumn spiced energy balls
Makes 15-20 balls
I made these for my recent Autumn Day Retreat and they went down a storm! I had lots of requests for the recipe. They're really quick to make and require no cooking/baking! Nuts, seeds and oats are a nutrition powerhouse. These will keep for a week in the fridge or up to 3 months in the freezer. Just pull them out to thaw or microwave for 10 seconds.
1 cup of oats
½ cup peanut butter
½ cup ground flaxseed
1/3 cup dark chocolate chips
1/3 cup honey
1 tablespoon chia seeds
1 teaspoon of mixed spice or cinnamon, nutmeg and clove
Add everything to a mixing bowl. Mix the ingredients together well. Roll into small balls, put onto greaseproof paper on a plate and refrigerate.
These will keep for a week in the fridge or up to 3 months in the freezer. Just pull them out to thaw or microwave for 10 seconds.
Drink
Turmeric latte
Makes 1 serving
This is a nice comforting drink. Turmeric is a superfood, it's anti-inflammatory (great for boosting your immune system during cough and cold season), antioxidant and helps with digestion
1 cup of your preferred milk (I like coconut or almond)
¼ teaspoon of ground: turmeric, cinnamon, ginger
½ teaspoon vanilla extract
1 teaspoon maple syrup
Add everything to a saucepan. Simmer on a low heat whilst whisking (or use a milk frother) and serve in a mug when warm and frothy.
Hope you enjoy!! Let me know if you try any of these and what you think. I'd love to know.
You can write in the comments, email me at hello@solis-coaching.com or get me on socials.
Love Lisa xxx
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