autumn
heartier, more comforting foods start to arrive and temperatures cool.
APPLE
BLACKBERRY
CLEMENTINES
FIGS
Arugula
Beets
Cabbages
Eggplants
PEARS
PERSIMMONS
PLUMS
POMEGRANATES
Fennel
Kale
Leeks
Squash
Welcome to our Seasonal Recipes Hub
AUTUMN COMFORTS
Eating with the seasons is not only a delicious way to enjoy the freshest produce, but it is also wonderful way to stay in tune with nature and support local farmers. Our collection of healthy seasonal recipes will inspire you to make the most of each season bounty with dishes that are nutritious as they are flavourful.
As the leave change, so does the menu. Enjoy the comforting tastes of fall with hearty butternut squash soup, apple cinnamon oatmeal, and roasted Brussels Sprouts with cranberries and pecans. The recipes below will warm your heart and home.
1 cup old-fashioned rolled oats
2 cups water (or milk for creamier oatmeal)
1 large apple, peeled, cored, and diced - 1 tablespoon butter
1 tablespoon brown sugar (optional)
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Pinch of salt
1/4 cup chopped walnuts or pecans (optional) –
1 tablespoon maple syrup or honey (optional, for serving)
Ingredients
1. Cook the Apples: - In a medium saucepan, melt the butter over medium heat. - Add the diced apple, brown sugar (if using), ground cinnamon, and ground nutmeg. - Cook, stirring occasionally, until the apples are tender and slightly caramelized, about 5-7 minutes.
2. Cook the Oatmeal: - Add the rolled oats, water (or milk), and a pinch of salt to the saucepan with the apples. - Bring the mixture to a boil, then reduce the heat to low and simmer, stirring occasionally, until the oats are tender and the oatmeal is creamy, about 5-7 minutes.
3. Finish and Serve: - Remove the saucepan from the heat and let the oatmeal sit for a minute to thicken. - Serve the oatmeal in bowls, topped with chopped walnuts or pecans, if desired. - Drizzle with maple syrup or honey for extra sweetness, if desired.
Enjoy your warm and comforting Apple Cinnamon Oatmeal, perfect for a cosy autumn morning!
Method
1 large butternut squash, peeled, seeded, and cubed
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 medium carrot, peeled and chopped
1 celery stalk, chopped
4 cups vegetable broth (or chicken broth)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Salt and pepper, to taste
1/2 cup coconut milk or heavy cream (optional, for creaminess)
Fresh parsley or thyme, for garnish
Ingredients
1. Prepare the Butternut Squash: - Preheat your oven to 200°C. - Spread the cubed butternut squash on a baking sheet, drizzle with a little olive oil, and season with salt and pepper. - Roast for 25-30 minutes, or until tender and slightly caramelised.
2. Sauté the Vegetables: - In a large pot, heat the olive oil over medium heat. - Add the chopped onion, carrot, and celery. Sauté until the vegetables are softened, about 5-7 minutes. - Add the minced garlic and cook for another minute, until fragrant.
3. Combine Ingredients: - Add the roasted butternut squash to the pot. - Pour in the vegetable broth and bring the mixture to a boil. - Reduce the heat and simmer for about 15-20 minutes, until all the vegetables are very tender.
4. Blend the Soup: - Use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender and puree until smooth. Be cautious when blending hot liquids. - Return the blended soup to the pot if using a blender.
5. Season and Finish: - Stir in the ground cinnamon, ground nutmeg, and coconut milk or heavy cream (if using). - Season with salt and pepper to taste. - Simmer for another 5 minutes to allow the flavours to meld.
6. Serve: - Pour the soup into bowls and garnish with fresh parsley or thyme. - Serve hot, with crusty bread on the side if desired.
Method
Ingredients
2 1/2 cups water
1/2 cup sliced carrot
1/2 cup sliced daikon
1/2 cup sliced Kale / Bok Choy/Greens
1-2 dried shitake mushrooms (soak 15 mins)
3” strip wakame seaweed (soak 15 mins)
2-3 Tablespoons Miso - Add more to taste
Method
Cut 3” strip of wakame (species of seaweed) into small pieces (use scissors or soak then slice).
Slice shitake mushrooms into thin slices.
Add wakame, shitake mushrooms to water and bring water to a boil.
Add carrot and daikon & simmer for 7 minutes. Add Greens & cook for 2 minutes. Turn off the heat, and dissolve Miso into soup.
Let simmer for one minute and then turn off heat. Don’t boil the miso!
Can add ginger for chesty cough.
* Add a cup of cooked brown rice to your soup bowl for increased gut health benefits and prebiotics intake.
*Add tofu, as soy products increase healthy gut bacteria
