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Autumn Foods for Health

Writer's picture: Jen WalpoleJen Walpole


Autumn offers an array of foods that nourish your body for several reasons. Firstly, autumnal produce, particularly orange veggies, are packed with beta-carotene – a precursor to vitamin A. This powerful antioxidant supports your immune system, promotes healthy skin, and is essential for good eyesight. Carrots, squash, pumpkins, and sweet potatoes are all excellent sources of beta-carotene.  


Autumn also brings lots of warming spices like cinnamon, allspice and turmeric. These aromatic additions to your dishes offer more than just flavour. Cinnamon helps regulate blood sugar levels, while allspice and turmeric contain antioxidants with anti-inflammatory properties.


Autumn is the perfect time to indulge in comforting dishes like dhal, soups, and stews. These warm, nourishing meals offer several benefits:


Digestive Ease - The gentle warmth and often slow-cooked nature of these dishes can be easier on the digestive system, aiding digestion versus raw veggies as they have already been broken down somewhat in the cooking process. 


Nutrient-Rich - Packed with vegetables, legumes, and whole grains, these meals provide essential vitamins, minerals, and fibre.


Hydration- Soups and stews contribute to your overall fluid intake, especially important during cooler months.  

 

Creamy Turmeric Pumpkin Soup (serves 4)

1 Medium Pumpkin

3 tbsps Extra Virgin Olive Oil (divided)

1 Yellow Onion (chopped)

2 Garlic (clove, minced)

2 tsps Turmeric

1/2 tsp Sea Salt

1/2 tsp Cinnamon

600ml Vegetable Stock (plus more if needed)

1/2 tin Coconut Milk (full fat)


Method: 

1. Preheat the oven to 200ºC and line a baking sheet with parchment paper.

2. Cut the pumpkin in half and scoop out the seeds. Rub the inside and coat the edges with 1/3 of the oil. Place cut side down on the prepared baking sheet and roast for about 40 minutes or until the pumpkin is easily pierced with a fork. 

3. Remove pumpkin from the oven and let it cool slightly. Scoop the flesh of the pumpkin away from the skin. 

4. Heat the remaining oil in a large pan over a medium heat. Add the onion and cook for 3 to 5 minutes until just softened.

5. Add the garlic, turmeric, sea salt and cinnamon. Stir to combine and cook for another minute more.

6. Add the vegetable stock and then stir in the roasted pumpkin.

7. Bring the soup to a gentle boil and then let simmer for 5 to 10 minutes to allow the flavors to come together. Stir in the coconut milk.

8. Transfer the soup to a blender and blend until smooth. Add more vegetable stock to the blender until desired consistency is reached.

9. Season and serve!



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