This time of year in Mallorca the markets are filled with pungent and colourful autumnal foods.  We are usually lucky enough to see beautiful, crisp blue skies during the days and have cosy evenings by the fire to enjoy all your favorite comfort foods.

Incorporate these seasonal vegetables in your diet this Autumn for optimum nutrition:

Cruciferous vegetables: broccoli, cauliflower, kale, sprouts, greens, rocket, watercress, etc are bursting with vitamin A, plus B complex. They are uniquely glucosinolates that help protect us from cancer and supports stage 2 detoxification.

Sweet potato, squash, pumpkin and carrots: Vitamin A that supports our immune system, eye health and skin is found abundantly in orange and green vegetables

Warming spices: ginger, turmeric, cardamom, cumin and chili are rich in antioxidants and have valuable medicinal properties

Fresh herbs: parsley, coriander, thyme and rosemary supports the liver and gut

 

Spiced Lentil Soup

A delicious warming soup with autumnal toppings – freestyle with any of the topping ideas and batch cook for simplicity.

Ingredients:

3 carrots, diced

2 sticks celery, diced

1 leek diced

3 cloves garlic

1 tbsp coconut oil

1 tsp ground coriander

½ tsp cumin

½ tsp turmeric

¼ tsp ground cardamom

¼ tsp fennel seeds

½ tsp chilli powder

2 cups red lentils or dahl lentils (Or mixed), soaked for 1 hour

250g chopped tomatoes

250ml coconut milk

2 litres water or vegetable stock

Method:

Heat coconut oil and sauté vegetables for 5 minutes. Add spices and sauté until fragrant. Add rinsed lentils, tomatoes, coconut milk and stock or water. Bring to a simmer until lentils and veg are soft. Blend, leaving chunky, add water if needed, adjust seasoning.

Toppings:

Oven roasted pumpkin or sweet potato

Cauliflower: steamed and pan-fried with coconut oil and garam marsala

Baby spinach leaves

Toasted almonds

1 cup Greek or coconut yogurt with 1 tbsp fresh mint and coriander, finely chopped, ½ clove garlic and crushed black pepper

Chopped fresh coriander or parsley

Nourishing tip:

Phytoestrogens – are vital to assist hormone balance with an ability to both mimic estrogen and act as an estrogen antagonist. They are found abundantly in lentils and other pulses. Lentils also lower cholesterol, keep blood sugar balanced are an excellent form of protein, rich in folate, molybdenum and iron. To avoid feeling a bit “windy pops” buy dried lentils, soak them for several hours or overnight and rinse well, before cooking.

Written by Suzanne Garaty

About the author Suzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney. Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health. Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training.