Ideas for healthy, easy and delicious autumn recipes
Is autumn monotonous? Prejudice! Autumn is the perfect season for food lovers. Squash, leeks, cabbage, apples, pears, walnuts... it's the return of many delicious and tasty fruits and vegetables to simmer or bake au gratin. We've put together a list of easy, healthy autumn recipes to satisfy both sweet and savoury lovers.
Admittedly, we've said goodbye to sunshine and cocktails under the coconut trees, but there's no need to get depressed, because even if the weather's grey, autumn recipes are sure to cheer you up! As proof, Laboratoire Dielen has put together a list of easy, healthy autumn recipes using seasonal fruit and vegetables that will brighten up your taste buds.
This selection will help you rediscover autumn fruits and vegetables with healthy recipes that are sure to make you love autumn. But we haven't stopped there. To make you love autumn and its seasonal fruits and vegetables, we've added some nutritional information on the ingredients used in the recipes. All the more reason to enjoy these tasty little dishes. Let's get cooking!
These savory and sweet autumn recipes have been carefully concocted by Véronique Liesse, dietician and author of the books "Ma bible pour perdre du poids sans régime","L'alimentation spécial énergie, le grand livre" and "L'alimentation spéciale immunité, le grand livre". These books are packed with easy, healthy and delicious recipes.
Steamed salmon fillet, basmati rice and sweet potato risotto
Heat 1l water and stock cube for 10 minutes over medium heat. Set aside and preheat oven to 180°C.
Peel and dice the sweet potatoes. Bake for 20 minutes at 180°C with a tablespoon of olive oil.
Pour the rice into a frying pan oiled with olive oil and sauté until translucent. Gradually cover with vegetable stock (for about 15 minutes).
Add the Parmesan and stir off the heat. Stir in the diced sweet potatoes and set aside in the oven at 65°C.
Cut the salmon into 150-gram pieces and steam for 10 minutes.
Arrange the risotto in a circle in a cookie cutter, with the salmon next to it.
The nutrition minute:
Salmon is moderately caloric (194 cal/100 g), mainly due to its high lipid content. It is an excellent source of animal protein and vitamin D. It is also a good source of omega-3, B vitamins, magnesium and iron.
For cooking, we recommend replacing butter witholive oil to ensure a good supply of quality fatty acids.
Sweet potatoes have an average caloric content (62.8 cal/100 g). It contains water, fiber, starch and, above all, a remarkable wealth of beta-carotene. Sweet potatoes have a low glycemic index. Eating foods with a low glycemic index can help people with diabetes, or those at risk, to reduce insulin resistance and improve glycemic control.
Finely chop the leek and shallot. Grate the carrot. Sauté in a drizzle of olive oil over low heat for about 10 minutes.
Place the vegetables in a bowl, add the egg and flour. Mix well to obtain a homogeneous paste.
Heat a drizzle of olive oil in a frying pan. Using a spoon, place small mounds of the mixture in the pan and cook for around ten minutes on each side, over a low heat.
Véronique's little tip: serve the patties with a salad of lettuce and cooked beet, seasoned with walnut oil.
The nutrition minute:
Leeks are low in calories. It is rich in beta-carotene and fiber. Leeks are also rich in water, contributing to our daily water requirements. Rich in potassium and low in sodium, leeks play an important diuretic role.
Carrots are packed with essential vitamins and minerals, including vitamins A, B6, K, B1, B2, B3, C, E, iron, phosphorus and potassium. The main carotenoids found in carrots (raw, cooked or in juice) are beta-carotene, lutein and zeaxanthin. Carotenoids are compounds with, among other things, antioxidant properties, i.e. they are capable of neutralizing free radicals in the body.
Shallots contain numerous micronutrients. Among the nutrients characteristic of shallots are: vitamin B6 (part of coenzymes involved in protein and fatty acid metabolism, and in the manufacture of neurotransmitters), phosphorus (plays an essential role in the formation and maintenance of healthy bones and teeth), potassium (helps balance blood pH and stimulates the stomach's production of hydrochloric acid, aiding digestion).
Chickpea curry with spinach
Ingredients:
2 carrots
1 onion
1 piece ginger
1 garlic clove
1 lime
2 tablespoons olive oil
400 g chickpeas
300 ml coconut milk
400 g tomatoes
Spinach
Turmeric
Curry powder
Coriander powder
Salt and pepper
Recipe:
Finely chop the carrots, onion, ginger and garlic clove.
Pour olive oil into a frying pan and brown the ingredients, then sprinkle with turmeric.
Mix the mixture, then stir in the curry powder, coriander powder, salt, pepper, chickpeas and coconut milk.
Stir again before adding the tomatoes and spinach.
Squeeze the lime and pour a few drops onto your plate.
The nutrition minute:
Spinach is known for its high iron content. It also provides an exceptional quantity of other vitamins and minerals, such as vitamins A, B9 (folate), K, B2, B6, C, E, as well as calcium, phosphorus, zinc, etc.
Chickpea is a legume rich in dietary fiber. It is also an excellent source of vegetable protein. Chickpeas promote intestinal transit and increase satiety.
Tomatoes have an insignificant caloric intake (19.3 cal/100 g). It is rich in water and potassium. It is a notable source of antioxidants, thanks to its beta-carotene and vitamin C content.
Turmeric is renowned for its many health benefits. It is a powerful antioxidant. It is also rich in curcumin, a compound of the curcuminoid family with anti-inflammatory properties. Turmeric is also known to relieve digestive disorders.
In a saucepan, bring the apple juice to a gentle boil.
Dissolve agar-agar in half a cup of cold water. When the water in the pan is simmering, add the agar-agar and stir for 50 seconds,
Place all the ingredients except the raisins in a blender and blend until creamy,
Drain grapes and place in the bottom of 4 ramekins. Pour the apple mixture on top.
Refrigerate for at least 2 hours.
The nutrition minute:
Apples are moderately high in calories (54.9 cal/100 g), mainly due to the presence of fructose (a carbohydrate), which has diuretic properties and a high water content, but relatively low mineral content. Apples are a good source of antioxidants and vitamin C.
Raisins are an excellent source of energy. Rich in trace elements (calcium, iron and magnesium), they are an invaluable aid in cases of fatigue or stress. However, it is advisable to eat only a small handful, as it is high in calories and sugars.
Chia Seed Entremets
Recipe:
In a bowl, combine the chia seeds, coconut milk and agave syrup.
Refrigerate for at least 30 minutes. Mix again and divide between 4 verrines. Let stand in a cool place, ideally overnight.
Before serving, garnish with chopped seasonal fruit.
Véronique's little tip: you can replace coconut milk with another plant-based drink: soy, almond, hazelnut...
The nutrition minute:
Coconut milk offers a wide range of nutritional benefits. Coconut milk is a vegetable milk and a good alternative to animal milk. It is made up of water, carbohydrates, proteins and lipids, including saturated and unsaturated fatty acids. Coconut milk also contains dietary fiber, vitamins C, E and B, as well as essential minerals and trace elements: potassium, calcium, iron, selenium, copper, zinc, sodium, phosphorus, etc.
Chia seeds are naturally rich in dietary fiber and "good fats". In particular, they contain omega-3 (15% to 17% in the form of alpha-linolenic acid - ALA) and omega-6 (5% to 8% in the form of gamma-linoleic acid - GLA).
Wash and peel the zucchini. Grate very finely and add to the egg-sugar mixture.
Pour the melted chocolate into the mixture, then add the flour, baking powder and salt.
Mix, then pour the mixture into a non-stick mould.
Bake for 25 minutes.
The nutrition minute:
When consumed in moderation, dark chocolate is good for your health. It can have a positive effect on your mental well-being, thanks to the serotonin it contains. Dark chocolate is also rich in flavonoids, which are excellent antioxidants.
Zucchini is low in calories (15.5 cal/100g) and rich in water. It is also rich in fiber, B vitamins and minerals (magnesium, potassium and phosphorus).
Buckwheat flour is rich in fiber (twice as much as soft wheat or wheat flour) and is gluten-free. It's also a good source of nutrients: iron, magnesium, phosphorus, potassium and B vitamins.
