Nutrition Part 1 -Autumn

photo-1445855743215-296f71d4b49c.jpeg

Photo:Lukasz SzmigielKędzierzyn

Autumn is rolling in and to help you adapt better to the subtle changes in body function …try these simple tips.

 Important: While we hope to inspire you, you MUST make sure that all suggestions and ingredients you use are compatible with your own individual medical conditions, medication, allergies and goals. These are not prescriptive measures.


Tip  1

Eat some raw food before all the cooked meals. Try a small salad, gazpacho shots or just a few crudités for simplicity. Chew all raw food well and eat slowly.

Chef John’s Gazpacho at allrecipes.com

EA1111H_gazpacho_s4x3.jpg

Image: the food network

Organic Ingredients

4 large fresh tomatoes, peeled and diced
1/2 English cucumber, peeled and finely diced
1/2 cup finely diced red bell pepper
1/4 cup minced green onion
1 large jalapeno pepper, seeded and minced
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon ground cumin
1 pinch dried oregano
1 pinch cayenne pepper, or to taste
freshly ground black pepper to taste
1 pint cherry tomatoes
1/4 cup extra-virgin olive oil
1 lime, juiced
1 tablespoon balsamic vinegar
1 teaspoon Worcestershire sauce
salt and ground black pepper to taste
2 tablespoons thinly sliced fresh basil

Method

Prep 45 m     Ready In 2 h 45 m

  1. Combine diced tomatoes, cucumber, bell pepper, green onion, jalapeno, and garlic in a large bowl. Stir in salt, cumin, oregano, cayenne pepper, and black pepper.
  2. Place cherry tomatoes, olive oil, lime juice, balsamic vinegar, and Worcestershire sauce in a blender. Cover and puree until smooth. Pour pureed mixture through a strainer into the tomato-cucumber mixture; stir to combine.
  3. Place 1/3 of the tomato mixture into the blender. Cover, turn blender on, and puree until smooth. Return pureed mixture to the remaining tomato-cucumber mixture. Stir to combine. Cover and chill in refrigerator for 2 hours.
  4. Season cold soup with salt and black pepper to taste. Ladle into bowls and top with basil.

 


Tip 2

Try and eat your larger meal at lunch time and think about smaller chunky soups/stews for a satisfying evening meal.

Benefits:

This will increase your vegetable intake naturally.

Small portions of softer foods are easier to digest in your ‘tired’ part of the day.

Jamie Oliver’s Asian Vegetable Broth

2kfuywmva3na3caw5_hcpy

Organic Ingredients

  • 3 cloves of garlic
  • 5cm piece of ginger
  • 200 g mixed Asian greens , such as baby pak choi, choy sum, Chinese cabbage
  • 2 spring onions
  • 1 fresh red chilli
  • 5 sprigs of fresh Thai basil
  • 1 stick of lemongrass
  • 2 star anise
  • 800 ml clear vegetable stock
  • 1 teaspoon fish sauce
  • 1 teaspooon soy sauce
  • 1 small punnet shiso cress
  • 1 lime

Method

  1. Peel and crush the garlic, then peel and roughly chop the ginger. Trim the greens, finely shredding the cabbage, if using. Trim and finely slice the spring onions and chilli. Pick the herbs.
  2. Bash the lemongrass on a chopping board with a rolling pin until it breaks open, then add to a large saucepan along with the garlic, ginger and star anise.
  3. Place the pan over a high heat, then pour in the vegetable stock. Bring it just to the boil, then turn down very low and gently simmer for 30 minutes.
  4. A couple of minutes before it’s cooked, throw in your Asian veggies and gently cook until they are wilted but still crunchy.
  5. Serve the broth in deep bowls seasoned with fish sauce and soy sauce, sprinkle with the herbs, cress, spring onion and chilli, then serve with wedges of lime.

 


 

Tip 3

Be creative with the seasonal root vegetables – great for kids (and the big kids!)

Root vegetable mash

img_1495

Photo from halthishappiness.com

  1. Steam your favourite root veggies
  2. Blend it in your food processor with coconut oil, salt, and pepper
  3. For variety, add your favourite spices (turmeric, cumin, garlic, nutmeg…)

 


Tip 4

Your slow cooker is a best friend at this time of year. 

Benefits:

Get the chopping and cooking preparations out of the way first thing in the morning. Free up more relaxation time in the chilly dark evenings!

Dried pulses/beans can be used easily with this method of cooking. Cheaper and more nutritious than the tinned varieties.

Three Bean Slow Cooker Vegan Chilli

thinkstockphotos-181987817
Please Note: This fab recipe makes 12 servings, so you can put plenty in the freezer for time-saving help later, or simply cut down the measurements if it’s still too much for you.

 

Recipe from: Reboot with Joe

Organic Ingredients

  • 8 oz (1 cup) of dried black beans
  • 8 oz (1 cup) of dried kidney beans
  • 8 oz (1 cup) of dried white or cannellini beans
  • 4 Leeks
  • 1 medium onion
  • 4 cloves garlic
  • 1 red, green, orange or yellow pepper
  • 2 cups kale, chopped
  • 4 jalapeno peppers (more as desired for spicy flavor)
  • ¼ tsp chipotle spice
  • 1 tbsp olive oil
  • 6 cups water
  • 1 cup dried wheat berries (substitute quinoa for gluten free)
  • 26 oz (3 cups) of crushed or strained tomatoes (look for one in box or glass jar, not a can)
  • ¼ tsp sea or Himalayan salt (to taste)
  • 1/8 tsp fresh ground black pepper (to taste)
  • ¼ tsp dried basil
  • 1 avocado
  • Optional: Parsley for garnish

DIRECTIONS:

  1. Rinse dried beans then soak overnight in slow cooker (do not heat slow cooker, just cover). To make morning prep fast, chop veggies (onion, peppers, garlic, leeks, kale) the night before and store in the refrigerator.
  2. The next morning, drain and rinse dried beans.  Add olive oil in the bottom of the slow cooker, then add beans, chopped onions, peppers, garlic, leeks, kale, water, tomato, spices, wheat berries.  Add additional water or tomato sauce as needed to fully cover the beans and veggies in the crock pot, up to the “fill line”.
  3. Set slow cooker to high for 6 hours – then re-set to high for 4 hours or cook on low for 10-12 hours if you won’t be home during the day.
  4. Chop avocado and serve on chili as a garnish with parsley.

SUBSTITUTIONS:

  • Wheat berries – quinoa
  • Leeks – scallion, onion, chives
  • Onion- leeks, shallot
  • Kale- spinach, beet/mustard/collard greens
  • Beans – use any variety including pinto, navy bean, etc.

Prep time: 10 minutes    Cook time: 10 hours   Servings: 12

 


 

Bonus Tip 5

Treat yourself.

(I know this is an Easter treat, but something about warm, spiced, baked treats – full of fruits and harvest flavours – is just as perfect for Autumn)

CARDAMON & APRICOT HOT CROSS BUNS

apricot-hot-cross-buns-recipe

honestly healthy

Serving: 8 | Prep Time: 2 hours | Cooking time: 17 minutes | Skill: Tricky

Organic Ingredients

  • 300g spelt flour
  • 2.5 tbsp coconut palm sugar
  • 1 tsp quick yeast
  • ½ tsp pink salt
  • 2 tsp mixed spice
  • 1 tsp Himalayan salt
  • 70g chopped non-sulphered apricots
  • 50g currants
  • 5 cardamom pods, crushed
  • 150ml almond milk
  • 25g coconut oil
  • 1 organic free range egg

    For the crosses: 

  • 50g spelt flour
  • 25g almond milk

 

Instructions

  1. Put the spelt flour, coconut palm sugar, yeast, mixed spice, Himalayan salt, and crushed cardamom into a bowl and mix together.
  2. Wisk the egg, melted coconut oil, almond milk together and slowly mix into the flour mixture. Fold in the chopped apricots till it becomes a dough mixture
  3. Put into an oiled bowl and put in a very warm place for 1 hour till it has risen.
  4. Kneed the dough for 5-7 minutes continuously and then cut into 8 balls.
  5. Put them on a lined baking tray and leave to prove for another 20-30 minutes in a warm place.
  6. Pre-heat oven to 180 deg fan
  7. To make the white crosses mix together the flour and almond milk. Roll the dough into long sausages or pipe.
  8. Once the balls have risen put some sugared water over the top and put the white crosses over the top.
  9. Put the buns in the oven for 15 – 17 minutes until golden.
  10. Brush again with sugared water to make shiny.
  11. Serve warm or toasted with delicious sugar free jams and spreads.

 

POACHED PLUMS WITH STAR ANISE

Number of servings: 2

Ingredients 

  • 300g plums
  • 1/4 tsp agave powder
  • 4 whole star anise
  • 1/4 cup water
  • 2 heaped tbsp coconut yoghurt

Instructions

  1. Cut the plums in half and take the pips out.
  2. Put all ingredients into a saucepan on a medium heat with the lid on
  3. Leave to simmer for 5 minutes until the plums are soft and starting to split
  4. Serve by them self with the delicious syrup or with coconut yoghurt or Booja Booja ice-cream


Fresh Infusions of Warmth and Flavour

teapot-and-loose.jpg

Photo: kootenay.coop

Make warm infusions using fresh ginger and lemon juice, mint leaves etc Add raw honey to sweeten.

 


 

For in depth and specific information for you as a unique individual, get in touch and see how we can help you.

Sign up for our Skype Seminar on digestive function on Monday 17th October.

Fed up with bloating, constipation, diarrhoea, stomach cramps, excess gas or heartburn? See what these guidelines could do for you!

For all enquiries and bookings (clinic, telephone, Skype, email) please contact:

Email: deborah@h2o-nutrition.com

Tel: 07855 523487

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: