Autumnal Recipes
This year, I’m embracing autumn more than usual and feeling especially grateful for the crisp air and the beautiful shades of the season — both in nature and in the foods available right now. As the environment turns vibrant with oranges, yellows, reds, and browns, you’ll notice those same colours appear in our meals too. These hues are often rich in nutrients like beta-carotene, which our bodies convert into vitamin A — essential for immune health. They’re also packed with vitamin C, and their seeds, such as those from pumpkins and squash, are a great source of zinc — another key nutrient for immunity.
Nature really does provide us with everything we need. These colourful foods don’t just nourish the body; they also lift the spirit. Ingredients with sunny tones, like saffron and turmeric, bring warmth to our meals and brightness to our mood. In fact, research shows that eating these mood-boosting foods can help support emotional well-being, especially during the winter months when energy and mood can dip.
Below are some of my favourite easy recipes that support both mood and immune health — and bring a little seasonal colour to your day.
Saffron has been shown in numerous studies to have mood-boosting benefits, and I love adding a few strands to whatever I’m hydrating with in the morning. A simple recipe: add 3–4 strands of saffron to hot water with half a lemon and a few slices of ginger. Let it infuse, then stir in a little honey. It’s both mood-lifting and immune-supportive — the perfect way to start the day.
My Pumpkin and Thyme Loaf is a regular in my house during the autumn months. It’s a delicious way to include immune-supportive foods like pumpkin and is packed with fibre — which feeds our gut microbes, helping to train and strengthen our immune system. Plus, it tastes incredible! Recipe here
A Saffron and Turmeric Latte is pure magic on colder evenings. It’s a twist on the classic turmeric latte, with a pinch of saffron added for its mood and sleep benefits. I use 3–4 saffron strands, ¼ teaspoon turmeric, and a pinch each of clove, cardamom, and ginger. Mix everything together, add your milk of choice, and sweeten with a touch of honey.
Simple Pumpkin Wedges are another easy favourite. I love using Kuri squash — they’re smaller, easier to cut, and have the most gorgeous, vibrant orange flesh. Slice into wedges, drizzle with extra virgin olive oil, and scatter over thyme, chilli flakes, cumin, salt, and pepper (or any herbs and spices you love). They’re full of antioxidants and a great way to boost your plant points.
To serve, make a quick kimchi mayo — simply mix store-bought kimchi (most supermarkets stock it) with some mayonnaise. It’s such an easy, delicious hack, and kimchi is a fermented food rich in beneficial bacteria that support immune health. One study even found that the lactic acid bacteria in kimchi can help inhibit the flu virus.
Stewed Apples are one of the simplest, most nourishing things you can make. The fibre they contain, called pectin, is anti-inflammatory, supports the gut microbiome, and helps strengthen immunity. Chop apples into small pieces (keep the skin on), simmer with a little water for 8–10 minutes until they turn opaque — that’s when the pectin is released. Enjoy with yoghurt, as a base for crumble, blended into a smoothie, or spooned over your morning porridge.
And finally, one of my favourite creations — my Anti-Inflammatory Porridge. It combines apples (for their gut-supportive pectin) with turmeric for a warming, delicious start to the day. You can find the full recipe here
If yo humane any of these recipe please do let me know how you get on x