I love this time of year. The temperature drops a bit, the air is crisp, the leaves start changing colours and the holiday season is in sight. The type of food available changes with the seasons too. Buying food in season is a lot more nutrient dense and contains high amount of micro nutrient that support the b this time of year.
Autumn is the season for pumpkin, squash, apples, asparagus and Brussel sprouts. In this weeks blog I’m going to share some Autumn recipes that I’ve dug up from nutrition coaches and friends. I’ll also provide a calorie break down and macro split which can help if your tracking or just give you an idea of what your consuming.
OK lets do it!
The first recipe is from a friends Coach Courtney and is a killer breakfast or post workout meal.
Spiced pumpkin Oats
1/2 cup dry oats
1 cup water
1/4 cup pumpkin puree
1/2 medium banana
1 scoop vanilla protein powder
1 tsp cinnamon
1 tsp nutmeg
1 tsp ground ginger
1 tsp vanilla extract
(or buy already made pumpkin spice mix) add 2 tsp
1 tbsp pumpkin seeds
Optional 1/4 cup full fat coconut milk
Mix all ingredients together over a stove and stir until desired consistency. Sprinkle with pumpkin seeds and coconut milk.
With coconut milk
Without coconut milk
This is recipe is from The Dolce Diet You can eat this with sweet potato, pumpkin or rice and green veggies.
Cinnamon Orange Pecan Chicken
2 skinless, boneless chicken breasts,
each sliced in half lengthwise
4 Tbsp. organic maple syrup
1 cup pecans, crushed
3 Tbsp. grapeseed oil
dash of sea salt
dash of black pepper
3 oranges, 2 sliced into wedges & 1 juiced (if you don’t own a juicer, just squeeze it!)
1 tsp. ground cumin
1/2 tsp. cayenne pepper
1 Tbsp. cinnamon
Trim any fatty parts from chicken breasts.
Place maple syrup in bowl and crushed pecans in another.
Roll chicken in 2 Tbsp. maple syrup and then in the crushed pecans.
Drizzle 3 Tbsp. grape seed oil in pan and turn on medium heat.
Sprinkle chicken with salt and pepper and place in pan.
Drizzle with 1 Tbsp. syrup and press the rest of the pecans from the bowl onto the chicken breasts.
Cook about 4 minutes on each side until cooked through.
In a small pan, add orange juice, 1 Tbsp. syrup, cayenne and cumin.
Cook uncovered about 1-2 minutes until thickened.
Put chicken on serving plates and pour orange mixture over chicken.
Sprinkle with a pinch of cinnamon and serve with orange wedges.
Autumn wouldn’t be the same without a Pumpkin spiced latte. This one is delicious, easy to make and has way less calories than a shop bought one.
Pumpkin Spiced Latte
1 cup oat or almond milk
1 cup brewed coffee
2 tbsp pumpkin puree
1 tsp. pumpkin pie spice seasoning
optional: 1 tbsp maple syrup
Combine all the ingredients in a blender or cook in a until creamy and smooth.
Pumpkin Spiced Protein Balls
Makes 10-12 balls
18 pitted dates
1/2 cup almonds
2 scoops protein powder
1/2 cup rolled oats
1/2 tsp pumpkin pie spice
Blend the dates in a food processor until they’re in small pieces.
Add the remaining ingredients and mix
Mix until a dough texture forms (add more dates or water if dry)
Scoop out and carefully form into balls.
What’s your favourite autumn recipe? If you have one then let me know I’m always looking for new recipes.