As the evenings get darker and the temperature starts to drop, autumn gives us a natural reason to slow down.Summer is all about being out and about, but autumn brings a different kind of rhythm. Cosy evenings, warming meals, slower mornings and a little more time spent at home.

And what we eat can be part of that seasonal reset too.

From ingredients that provide nutrients needed for normal immune function, to fibre-rich foods that help support a healthy gut, and comforting treats that simply make you feel good, these autumn recipes have been chosen specifically to nourish.

So, whether you’re looking for something to help you wind down, fuel a busy day or enjoy a cosy night in, there’s something here for you.

For the Mind

Autumn can be a busy time. Back-to-school routines, work, darker mornings and shorter days can all leave us feeling like we need to press pause.

These two recipes are perfect for moments when you want something nourishing, comforting and easy to enjoy.

1. Cinnamon, Pear & Walnut Baked Oats

A warm breakfast for slower mornings

• Rolled oats
• Ripe pear
• Milk 
• Egg
• Cinnamon
• Walnuts
• Vanilla extract
• Baking powder
• Dash of maple syrup or honey 
• Greek yoghurt to serve  

Method

Preheat your oven and lightly grease a small baking dish.

Mix the oats, baking powder and cinnamon in a bowl. Stir in the milk, egg, vanilla and a little maple syrup or honey.

Fold through chopped pear and walnuts, then transfer to the baking dish.

Top with a few extra slices of pear and walnuts before baking until golden and set.

Serve warm with a spoonful of Greek yoghurt and an extra sprinkle of cinnamon.

Moocha tip: Make individual portions at the weekend and keep them in the fridge for an easy breakfast throughout the week.

 

Creamy Pumpkin and sage pasta 

• Wholewheat pasta
• Pumpkin or butternut squash
• Garlic
• Fresh sage
• Parmesan
• Olive oil
• Vegetable stock
• Pumpkin seeds
• Black pepper
• A pinch of nutmeg

Method

Roast the pumpkin or squash with olive oil, garlic and sage until soft and caramelised.

Cook the pasta according to the packet instructions, reserving a little of the cooking water.

Blend the roasted pumpkin with a splash of vegetable stock until smooth and creamy.

Toss the sauce through the pasta, adding a little pasta water if needed.

Finish with grated parmesan, toasted pumpkin seeds, fresh sage and plenty of black pepper.

 

For the Body

When autumn arrives, we're surrounded by talk of coughs, colds and the dreaded “first bug of the year”.

There isn't one magic food that can prevent illness, but a varied diet provides the nutrients your body needs to support normal immune function, while fibre-rich foods can help support a healthy gut.

Sweet potato and black bean chilli 

• Sweet potatoes
• Black beans
• Chopped tomatoes
• Red pepper
• Onion
• Garlic
• Vegetable stock
• Smoked paprika
• Ground cumin
• Chilli powder
• Coriander
• Lime

Method

Cook the onion, garlic and red pepper in a little olive oil until softened.

Add the cumin, smoked paprika and chilli powder and cook for another minute.

Stir in the sweet potato, black beans, chopped tomatoes and vegetable stock.

Simmer until the sweet potato is tender and the chilli has thickened.

Finish with fresh coriander and a squeeze of lime.

Serve with brown rice, avocado or a spoonful of natural yoghurt.

Moocha tip: Make a big batch and portion it into the freezer. Future-you will thank you.

Tumeric Chicken Soup

• 1 tbsp olive oil or butter
• 1 small yellow onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1.5 tsp ground turmeric
• 2 carrots, sliced
• 2 celery stalks, sliced
• 6 cups low-sodium chicken broth
• 1 lb (450 g) boneless, skinless chicken breasts or thighs
• 1 tsp black pepper
• Salt to taste
• Fresh lemon juice and parsley for serving

Method

For the Soul

Food isn't just about nutrients.

Sometimes you want something because it's warm, nostalgic, delicious or reminds you of sitting around the table with people you love.

And that's important too.

Sticky Cinnamon Apple Toasts

• Apple
• Wholegrain or sourdough bread
• Cinnamon
• A small amount of maple syrup
• Greek yoghurt
• Walnuts
• A little butter or coconut oil

Method 

Thinly slice the apple.

Heat a little butter or coconut oil in a pan and add the apple and cinnamon.

Cook until softened and golden. Add a small drizzle of maple syrup towards the end.

Toast your bread and spread with Greek yoghurt.

Pile the warm apples on top and finish with chopped walnuts and another sprinkle of cinnamon.

 

Dark chocolate, oat and hazlenut bites

• Rolled oats
• Hazelnut or almond butter
• Chopped hazelnuts
• Dark chocolate
• Chia seeds
• Vanilla extract
• A small amount of honey or maple syrup, if needed
• A pinch of sea salt

Method 

Mix the oats, chopped hazelnuts, chia seeds, nut butter and vanilla together in a bowl.

Add a small amount of honey or maple syrup if you want extra sweetness.

Melt the dark chocolate and stir half through the mixture.

Roll into small balls and place in the fridge to firm up.

Drizzle or dip the bites in the remaining dark chocolate and finish with a tiny pinch of sea salt.

Store in the fridge and enjoy whenever you fancy a little chocolate fix.

This autumn, try focusing on variety rather than perfection. Include plenty of colourful fruit and vegetables, wholegrains, pulses, nuts and seeds, and make room for the foods you simply enjoy too.

Here's to nourishing your mind, body and soul this Autumn.