Seasonal recipes: The colors of autumn in your plate
EHL’s Institute of Nutrition R&D presents the season on a plate with a nutritious and delicious vegetarian menu to delight foodie fans of all types. Enjoy your meal as well as your health!
The Healing Properties of Autumn Produce
Yellow, orange, and red - the colors of autumn. These colors also reflect the fruits and vegetables that are abundant during this season. Butternut squash, a sweet and colorful vegetable, is packed with anti-inflammatory compounds called carotenoids. These compounds help support a healthy immune system and reduce oxidative stress. To maximize the absorption of carotenoids, add a drizzle of vegetable oil after steaming the squash. Squash is also low in calories and salt and can be a great replacement for sugar in pastries. It is rich in fiber and carbohydrates, which help regulate blood sugar levels and promote a feeling of satiety.
Ginger, another popular autumn ingredient, contains gingerol, a powerful anti-inflammatory compound. It can help relieve congestion in the respiratory tract, making it a useful remedy for colds and coughs. However, individuals who suffer from migraines should be cautious with ginger consumption.
Walnut oil, rich in omega-3 fatty acids, pairs perfectly with butternut squash. It enhances the flavor and adds additional nutritional benefits.
The Immune-Boosting Power of Mushrooms
Autumn brings an abundance of mushrooms, such as oyster mushrooms and shiitake mushrooms. These mushrooms are not only delicious but also rich in polysaccharides, antioxidants, and immune-regulating properties. Consuming mushrooms before the winter season can help strengthen the immune system and protect against viruses.
Including mushrooms in your autumn recipes is a great way to boost your overall health and well-being.
A Delightful Autumn Dessert
To end your autumn meal on a sweet note, try a flambéed Boskoop apple dessert with goat's milk flower ice cream. Boskoop apples are known for their delicious flavor, and the flambéing process enhances their sweetness. The goat's milk flower ice cream is not only creamy and delightful but also rich in calcium and contains less casein than cow's milk.
This dessert is a perfect combination of autumn flavors and textures.
