Tracy Breuning - Natural Nutritionist - Autumn

If we think about the natural cycles this is a season of gathering in and taking stock. Things are starting to slow down now after the summer as we prepare for and protect ourselves from winter. It is a time to nourish our bodies and minds to carry us through periods of austerity.

The foods in the Autumn are richer and denser foods and need some cooking. Adding ginger to food also adds heat.

We need to think about warmer drinks so, herbal teas such a ginger, nettle or peppermint. Drinking a warm glass of water on waking will keep our body temperature up and so help to fight off viruses.

Chinese medicine sees Autumn as the Metal Element.

This relates to the organs of the skin, Lungs, Colon and Mind. You may wish to support these organs through the autumn and winter using gentle naturopathic techniques with the support of a practitioner.

If you can, go for a walk it gets the lymph moving. Kick up the falling leaves and make the most of the natural daylight.

Skin Brushing is a great way to stimulate the lymph and daily brushing for a few minutes before a shower will also help the circulation.

Foods in Season are:

Fruit: Apples, Blackberries, Damsons, Figs, Pears, Plums, Autumn Raspberries and Quinces.

Nuts and Seeds: Edible Chestnuts, Pumpkin seeds.

Herbs: Sage, Rosemary, Fennel and Coriander, Oregano

Vegetables: Beetroot, Brussel sprouts, Courgettes, Cabbage, Celeriac, Celery, Chillies, Garlic, Marrows, Onions, Parsnips, Pumpkins, Squashes and Spinach.

Get your vegetables and fruit delivered by an organic box scheme to cut down on trips to the shops in the week and free up time for you.

Wheat and Gluten Free Museli

This makes 10 portions and can be made and stored in an airtight container. Play around to taste with the basic recipe.

75g Sunflower seeds
50g Almonds
50g Pumpkin Seeds
125g Rice Flakes
125g Millet Flakes
125g Buckwheat

Toast the nuts for a few minutes and leave to cool and then add the rest of the ingredients. That simple!
You can add dried fruit if you are not on the anti candida program.
Serve with a dairy free milk say almond, rice or soya.



Pumpkin Soup:

Every year I look forward to making this River Café Cookbook Pumpkin Soup as the chilli in it gives a nice kick and warms you up.

Serves 6

1.5kg Pumpkin, peeled, seeded and diced into 5cm cubes
150g new potatoes, peeled and cubed as above
3 tablespoons olive oil
50g butter
2 small red onions, peeled and finely chopped
2 garlic cloves, cut into slivers
4 large sprigs of marjoram
1-2 dried chillies
1 litre of chicken stock

Heat the oil and butter in a large saucepan and fry the onion until soft.
Stir in the garlic and marjoram, pumpkin and potato and cook for a minute.
Season with chilli.
Add enough stock to cover, turn the heat down, and simmer until the pumpkin is tender, about 20 minutes.
Add more stock if needed.
Strain about a third of the stock from the pumpkin and set aside.
Put the remainder in the food processor and pulse: The mixture should be very thick.
Return this to the saucepan and add the stock you removed.
Serve with Parmesan if you wish.



Carrot and Coriander Soup

Serves 4-6

125g red lentils
250g carrots shopped
2tbsp Coriander Chopped
450ml Organic Vegetable Stock

Soak the red lentils overnight and drain.
Place the lentils in a pan of water and bring to the boil then simmer until soft.
Cook the carrots in the stock until tender.
Add the drained lentils to the carrots, still in the vegetable stock. Puree the ingredients (you may want to drain off some stock to do this).
Add the mixture and the rest of the stock together stir in the coriander and reheat.
Serve with a sprinkle of coriander to decorate and season to taste.




Sarah’s Vegetarian Shepherds Pie - makes lots so you can freeze some of the mixture!!

1 large onion - peeled and chopped finely
3 large carrots - peeled and chopped
6 sticks of celery - chopped
2 or 3 tins of chopped tomatoes - depending on how ‘tomatoey’ you want it
brown lentils
1 vegetable stock cube made up to 1 pint with boiling water
1 pot of green pesto sauce / you can use homemade just see the recipe below.
Potatoes peeled, cooked and mashed for topping (you could use sweet potato instead as better for keeping energy up!)

Method - Fry the onion in a little olive oil in a large, deep frying pan/casserole dish until soft, add the celery and carrots and continue to cook for about 5 minutes.
Add the chopped tomatoes and vegetable stock, plus a good sprinkling of brown lentils.
The mixture should have the same consistency of a runny shepherds pie mixture.
Leave to simmer until most of the liquid has been absorbed by the lentils, add the jar of pesto sauce and stir, then season with salt and lots of pepper.
Use the mixture as you would a normal shepherd’s pie mix.



Pesto Sauce

Serves 12

This is great added to wheat free pasta and chicken. For speed you can poach the chicken in pieces in the pasta water at the same time.

½ pint of Olive oil
¼ pint of flaxoil
5 Garlic cloves chopped
3 cups of spinach or basil
75g pinenuts

Wiz up in the blender and store in the fridge for up to 2 days.



Quinoa stuffed courgettes

Serves 4

2 large Courgettes
4 Red peppers
8 Tomatoes
150ml vegetable stock
2tsp pine nuts
Handful of fresh / teaspoon of dried Oregano or Marjoram.
Sprinkle of Parmesan Optional

Pre heat the oven to 200.
Grill the peppers and tomatoes until soft with the herbs. Keep to one side.
Cut the Courgettes in half length ways and scoop out the middle. Bake for about 30minutes until soft.
Place the Quinoa in a pan of vegetable stock and bring to the boil then simmer for 15 minutes. Let it stand for a further 5minutes. Then drain and add the tomatoes and peppers and pine nuts.
Add the mixture to the courgettes and cook for a further 20 minutes.
Sprinkle with parmesan optional.