7 recettes d'automne vibrantes - restez de saison

Autumn food ideas

The tastiest way to enjoy food in autumn is to eat seasonally. This means choosing the vegetables and fruits that grow this time of year. This way, they're at their most fresh, flavourful and nutritious because they haven't had to travel so far or had so many preservatives added.

Que vous le fassiez par growing your own food, ou en choisissant simplement des produits de saison dans votre supermarché, vous améliorerez également votre empreinte carbone en réduisant le besoin d'emballages plastiques et les kilomètres alimentaires. De plus, vous réduirez votre contact avec pesticides.

Les fruits et légumes commencent à perdre leurs vitamines et minéraux dès qu'ils sont cueillis - donc plus vite ils arrivent dans votre assiette, mieux c'est. En automne, ces nutriments sont particulièrement importants pour se protéger des virus hivernaux, comme le rhume, la grippe, and norovirus.

We've gathered seven delicious autumn recipes that showcase some of the best seasonal foods available this October and November.

1. Butternut squash soup

Butternut squash soup

Omnivore but can be made vegan

Une soupe chaude et crémeuse de courge musquée est le plat automnal classique dont nous avons tous besoin pour contrer le temps plus froid. En plus de la courge, cette recette particulière contient de la pomme, de l'oignon et des épices à la citrouille - tous de saison pendant l'automne, et remplis de vitamins A et C, et d'autres antioxydants tels que la pectine et la quercétine. Ce sont des composés qui soutiennent votre système immunitaire, ward off health issues, and help with your digestion. Replace the cream with low fat yoghurt for a healthier option.

This recipe uses a pressure cooker, but you can substitute for a regular food processor or hand blender. To make it vegan or vegetarian, simply swap the chicken broth for vegetable broth and ditch the swirl of cream at the end.

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2. Beetroot latkes

Beetroot latkes

Végétarien

Another star of autumn is beetroot. Alongside having a rich, earthy and slightly floral flavour, beetroots deliver disease-preventing antioxidants such as betalains.

This powerful compound helps fight inflammation, protects against diseases, and gives beetroots their vibrant purple colour.

Served as latkes, beetroots are mixed with egg and other ingredients to form delicious, pan-fried treats that go great with a fresh mint yoghurt salad on the side.

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3. Chicken, spinach and sweet potato stew

Chicken, spinach and sweet potato stew

Omnivore

In this hearty chicken stew, sweet potatoes and spinach take centre stage. These vegetables are at their freshest this time of year, meaning their nutrients are well-preserved.

Les patates douces ajoutent une douceur qui complète le mélange d'épices maison dans cette recette, tout en fournissant de la vitamine A, vitamine C, bêta-carotène, potassium, fibres et de nombreux autres nutriments bénéfiques pour la santé.

Les épinards cuits sont riches en vitamine K, vitamine C, de fer et nitrates - soutenant votre bien-être général, vos os et vos muscles.

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4. Slow-cooked lamb and autumn veg one pot

Slow-cooked lamb and autumn veg one pot

Omnivore

The combination of rich lamb, tasty root vegetables and fragrant rosemary makes the ultimate autumn comfort food to warm up cool, dark evenings.

Turnips, leeks, celery, and carrots deliver a range of vitamins, potassium, fibre, and antioxidants. Carrots are also a source of beta carotenes which promote healthy skin, and leeks are rich in flavonoids which help fight everyday stressors and toxins.

In this recipe, the lamb is covered with tin foil and cooked slowly, making it extra flavourful and moist. Just remember to limit lamb and other red meats to no more than three portions a week, to lower your chances of developing cancer and protect your heart health.

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5. Puy lentils, squash and kale

Puy lentils, squash and kale

Vegetarian but can be made vegan

This healthy lunch or dinner dish offers a filling and nutritious punch of flavour. Here you'll find butternut squash - but this could be swapped for any type of autumn squash or pumpkin. This will give the dish a sweetness that balances the slightly bitter taste of kale, and enhances the nuttiness of hazelnuts, sharpness of lemon, and fragrance of sage leaves and parsley.

Le chou frisé est un autre superaliment d'automne riche en nutriments tels que les vitamines A, B, C, T and K, beta carotene, and selenium - another nutrient that helps ward off infections.

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6. Root vegetable hash egg skillet

Root vegetable hash egg skillet

Végétarien

Potato and egg hash is a brunch favourite, and the inclusion of turnips and carrots is a great way to use up leftover autumn veg. Carrots add more sweetness, while turnips add a little more bite to the dish and pair well with the dill and tarragon in this recipe.

En cuisant les œufs dans le hachis et en les laissant coulants, vous créez une sauce crémeuse qui enrobe votre festin de légumes-racines sains. Les œufs sont également une bonne source de protéines et vitamines.

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7. Pear and blackberry crumble

Pear and blackberry crumble

Végétarien

So many autumnal fruits are perfect for crumbles. This recipe uses pears and blackberries, but crumbles with apples, plums or autumn-fruiting raspberries are also delicious. Both blackberries and pears are good sources of fibre, minerals, and essential vitamins that fight inflammation, infection, and disease.

The tartness and softness of cooked blackberries complements the sweetness and slight crunch of cooked pears - and the bright purple of the berries will brighten up a cold evening.

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This recipe tops the fruit with an oaty and nutty crumble, with added crunch from pumpkin seeds - another autumn food superstar. This should be enjoyed as an occasional treat, as crumble also contains sugar. To significantly reduce the fat and sugar content, you can also replace the custard in this recipe with low-fat natural yoghurt.