Healthy Fall Recipes
Autumn is a time of year when changes in nature are evident: it is cold, the leaves of the trees are falling and their tones go from green to red, orange or brown. Precisely, seasonal fruits, vegetables and vegetables are characterized by having those same colors. Therefore, we propose you some healthy autumnal recipes enhancing these foods.
In addition, the tendency to catch a cold is greater, and our immune system is fully functioning. Likewise, the skin tends to notice the drop in temperatures, observing redness, cracks, wounds and even dryness. Therefore, it is necessary to eat properly to avoid these symptoms.
Essential nutrients for the skin and our defenses
The immune system is made up of a set of organs and cells capable of producing substances to fight against any external aggression. Mainly, the respiratory, digestive and cutaneous systems participate.
Taking into account that both devices are made up of mucous membranes, hydration is essential. So, drinking water is essential, in addition to broths, infusions, fruits, vegetables and vegetables. Among the most important nutrients it is recommended:
- Vitamin A. Its function is to keep the protective barriers of the skin, respiratory tube and intestine in good condition to prevent the entry of pathogens. It is found in foods in the form of red, orange, and yellow pigments (provitamins) such as tomatoes, carrots, squash, sweet potatoes, and bell peppers.
- Vitamin D, which maintains the integrity of the intestinal barrier, reduces the risk of developing an infection and stimulates the destruction of viruses and bacteria. It is synthesized through sun exposure and is found in dairy products, egg yolks, and oily fish.
- Vitamin C and other antioxidants (selenium, magnesium, zinc, and vitamin E). They are present in citrus, kiwi, pepper and nuts.
- Polyphenols. They are responsible for giving flavor, color and aroma to fruits, tea and spices. In addition to antioxidants, they are anti-infective, protect our skin and are anti-inflammatory. They are found in grapes, berries, pomegranate, green tea, turmeric, and cocoa.
Autumn recipes
Smoked tofu with sweet potato, parsnip and bell pepper
Ingredients
- 150g of smoked tofu.
- 1 medium sweet potato.
- A parsnip.
- One medium red pepper.
- Olive oil.
Preparation
First of all, wash the parsnip and pepper under the tap. Next, peel the sweet potato and the parsnip, and remove the seeds from the pepper. Cut these vegetables into sticks. Prepare a tray with a little olive oil and place the pepper and parsnip.
Place it in the oven with a glass of water underneath to steam it. Leave them for 8-10 minutes. Do the same with the sweet potato, increasing the time to 20 minutes. Lastly, brown the tofu in the same pan and sauté it all together.
Spiced chicken accompanied by pumpkin, chestnuts and prunes, one of the best autumn recipes
Ingredients
- 1 whole chicken.
- Half butternut squash.
- 1 handful of chestnuts.
- 10-12 prunes.
- 2-3 branches of rosemary.
- Turmeric.
- Virgin olive oil.
- Salt and pepper.
Preparation
First, roast the chestnuts in the oven, previously preheated to 200ºC for 10 min. Meanwhile, peel and remove the seeds from the pumpkin. Next, dice it. When they are well add the chestnuts, peel them. You can also remove the pit from plums.
Now, cut the chicken into quarters and place it in a baking dish with oil, aromatic herbs and spices to taste. Finally, add the rest of the ingredients and roast it in the oven at 200ºC for 2 hours and a half, approximately. However, keep an eye on it from time to time to prevent it from burning. You can accompany it with a potato cut into wedges.
Carrot, celery and ginger smoothie
And what could not be missing was a smoothie, since its use is very widespread. However, it is always advisable to eat whole fruit and vegetables. In addition, the only thing they provide is a dose of vitamins and minerals.
Ingredients
- 1-2 medium carrots.
- 1 stick of celery.
- 2 slices of ginger.
- Lemon juice (optional).
Preparation
First, wash all the greens and vegetables with water. All followed, peel the carrot and ginger. Once you have done it, blend all the ingredients in the blender and add a few drops of lemon juice, if you wish. Finally, decorate it with cinnamon.
Oranges dipped in dark chocolate
Ingredients
- 1 medium orange.
- Chocolate 80% – 85%.
Preparation
First, peel the orange. Then cut it into slices or separate it into wedges. Reserve it on a plate. All followed, melt the chocolate in a double boiler and, finally, bathe the orange and leave them in the fridge to solidify.
In conclusion, we encourage you to put these tips into practice and enjoy these 4 autumn recipes. Remember that they nourish your interior and strengthen your defenses.
