Autumn brings an abundance of favourite seasonal foods that can be prepared into savoury and sweet dishes. It's primarily produce that is quasi-typical of autumn for many people. I choose apples, hokkaido squash, and sweet potatoes.
Besides the fact that these foods are abundantly available at this time of year, let's talk about their health benefits, which may motivate you to eat these foods more often.
Apples are a good source of fibre, especially soluble fibre called pectin. This fiber helps regulate digestion, promotes feelings of fullness, and encourages healthy bowel movements. Apples contain various vitamins and antioxidants such as vitamin C and various phytonutrients. These compounds can help protect cells from oxidative damage and promote overall health. Consumption of apples is associated with a reduced risk of heart disease due to their fiber content and potential to lower bad cholesterol levels. Apples are a low-calorie, filling snack that can aid in weight management when included in a balanced diet.
Hokkaido pumpkin is rich in vitamins A, C and E, as well as essential minerals such as potassium. Vitamin A is crucial for eye health, while potassium can help regulate blood pressure. It contains a variety of antioxidants, such as betacarotene, which can help protect cells from damage and support the immune system. Like other pumpkins, Hokkaido pumpkin is a good source of fiber, which aids digestion and promotes a feeling of fullness. The betacarotene in Hokkaido pumpkin may contribute to healthy skin.
Sweet potatoes (sweet potatoes) are rich in vitamins A and C, which support immune function and skin health. They also provide potassium, an important mineral for heart health and blood pressure regulation. This root vegetable is a good source of fiber, which aids digestion, promotes satiety and helps regulate blood sugar levels. Sweet potatoes contain a variety of antioxidants, including beta-carotene and other phytonutrients that may protect cells from oxidative stress and inflammation. Despite their natural sweetness, sweet potatoes have a relatively low glycemic index and can be part of a balanced diet for individuals with diabetes or those looking to control blood sugar levels.
Incorporating these nutrient-packed foods into your diet can contribute to a balanced and healthful eating plan. Be sure to enjoy them as part of a varied diet for maximum effect.
So let's imagine some creative recipes for these seasonal foods that will enrich your diet and your taste experience.
Apples
Apple-cinnamon overnight oats: In the evening, prepare 1-2 handfuls of oats in a glass jar, pour 1:2 ratio of milk or vegetable drink, add 1 tsp chia seeds, 1 tsp honey, ½ tbsp peanut butter, 3 tbsp soft cottage cheese. Stir the contents thoroughly. Coarsely grate the apples (about 1 medium apple), place this in a glass, add cinnamon. Close the jar and you can have breakfast in the morning.
Apple-feta salad: Chop colorful vegetables to taste, add sliced 1 apple, crumbled 1 handful feta cheese and chopped boiled egg. Top with lightly toasted walnuts and vinaigrette dressing. Enjoy the salad with 2 slices of sourdough bread.
Apple-cheddar quesidillas: On a tortilla, spread a mixture of sliced apples, grated cheddar cheese (1 1/2 handfuls) and a pinch of cinnamon. Place another tortilla on top and cook in a skillet until the cheese melts and the tortillas are golden brown. I recommend this recipe as a snack, not a balanced meal. Alternatively, make an additional dressing of mustard, honey and a little olive oil.
Hokkaido
Hokkaido - carrot soup: Boil Hokkaido (1/2 medium) and 2 carrots in water and blend with ½ cup 12% cream until creamy. Season with turmeric, a little lemon juice, garlic, salt and pepper. Top when serving with 2 tsp of lightly toasted pumpkin seeds, 2 tsp of pumpkin seed oil and 1 sliced hard boiled egg.
Hokkaido risotto: Sauté onions in a pan until golden, add diced pumpkin with a little cane sugar and cook until caramelized and softened. Then mix the Arborio rice, vegetable stock, white wine, cook over a medium heat for 25 min. and sprinkle with parmesan shavings when serving.
Hokkaido pancakes: Blend baked 1/3 of a smaller pumpkin with an immersion blender with 1 cup milk, a pinch of salt, ½ cup flour, 2 eggs, 1 vanilla sugar, 1 tablespoon oil. Let stand 15-20 min and fry pancakes in a lightly oiled hot skillet. Fill the pancakes with jam to taste or also with thick cottage cheese mixed with 1 tsp honey and a pinch of cinnamon.
Sweet potatoes
Buttery sweet potato puree: Boil potatoes in water, clean and mash with 1 tbsp butter and 2 tbsp fresh spreadable cheese (e.g. Lucina). Season with cinnamon, garlic and salt. Add to meat or fish.
Sweet potato curry: In a frying pan, fry the onion until golden brown, then add 1 tbsp curry paste, broccoli (1/3), zucchini (1 small), carrot (2 smaller), leek (1/3) q 1 medium sweet potato cut into small pieces. Salt and simmer the mixture, you can add ½ cup boiling water. When stewed, add 1 cup of half and half coconut cream, season with pepper, salt, garlic, turmeric.
Baked sweet potato with cream and cheese: Wash the sweet potato, cut crosswise lengthwise and bake for 20 min. at 170 degrees. Then you pull the potato out, gently hollow out the inside with a fork while the potato is cut and holding its shape. Add 1 tbsp sour cream, 1 tbsp skyr, salt, garlic, pepper and grated cheddar to the hollowed out mixture. Put the filled potato back in the oven to bake for 7 min.
We hope these recipes will motivate you to incorporate seasonal foods full of nutrients into your diet. Since you can make multiple recipes from one food, it's really handy for preparing meals 2 days in advance.
You can also add our new oat milk to these dishes, also suitable for cooking - BIO OAT MILK. It contains a lot of fibre and vitamins beneficial for our body and serves as a substitute for animal milk.
