Autumn is upon us and there's nothing better than eating hearty, full flavoured, delicious food in these cold times. It's the perfect time of the year for healthy smoothies, warm baked goods and sweet treats.
This guide will show you the perfect Autumn day with a baked oatmeal for breakfast, roasted cauliflower for lunch, a quick and healthy WELLECO pumpkin pie smoothie roasted squash for dinner and a NUE CO night time tea before bed.
INGREDIENTS (1 serving)
1 scoop WELLECO Nourishing Protein Vanilla
1 cup rolled oats
1/2 cup plant based milk
1/2 banana
1tsp vanilla extract
Handful of raspberries
INSTRUCTIONS
1. Preheat oven to 180°C.
2. Blitz all the ingredients together in a blender until smooth.
3. Pour into a bowl and put raspberries on top
4. Bake for 25 minutes
5. Dig in!
Recipe and photo: TENDING the TABLE
INGREDIENTS (2 servings)
1 large head cauliflower, cut into large florets
3 tablespoons coconut oil, melted
2 tablespoons dried currants
2 tablespoons toasted pine nuts
1/4 cup minced parsley
1/4 cup olive oil
juice from 1/2 lemon
1/2 cup sheep’s milk yogurt
INSTRUCTIONS
1. Preheat the oven to 230°C.
2. Toss the cauliflower with the oil and a generous pinch of salt. Spread on a parchment lined baking sheet and roast for 25-30 minutes, turning once or twice throughout. Set aside.
3. Meanwhile, place the currants in a small bowl and cover with boiling water. Soak for 5 minutes until plump then drain.
4. Combine the soaked currants, pine nuts, parsley, olive oil and lemon juice in a small bowl and stir to combine. Taste and season with salt and freshly cracked black pepper.
5. To serve, spread the yogurt on a plate with the back of a spoon. Arrange the cauliflower on top of the yogurt and spoon the dressing over everything.
INGREDIENTS
1 scoop WELLECO Nourishing Protein Vanilla Powder
1 frozen banana
250ml plant-based milk
2 tablespoons pumpkin puree
Pinch cinnamon and nutmeg
¼ cup coconut yogurt
Cacao nibs
INSTRUCTIONS
1. Blend banana, pumpkin, milk, spices and WELLECO Nourishing protein vanilla powder in a blender until smooth.
2. Pour into a glass and swirl in the coconut yogurt top and stud with cacao nibs.
Recipe and photo: TENDING the TABLE
INGREDIENTS (4 servings)
1 cup raw cashews
1 cup vegetable broth
juice from 1/2 lemon
1/4 cup unsweetened greek style coconut milk yogurt
(if not using greek style yogurt reduce the broth by half)
2 tablespoons nutritional yeast
2 tablespoons white miso
2 cloves garlic
generous glug of hot sauce
2 small butternut squash
2 tablespoons avocado oil
1/4 teaspoon salt
1 cup almonds
1/4 teaspoon salt
INSTRUCTIONS
FOR THE SAUCE
Place the cashews in a bowl. Cover with boiling water and let soak for at least 30 minutes. Pour off the water and add the cashews to the container of a high speed blender with the broth, water, lemon juice, yogurt, nutritional yeast, miso, garlic and hot sauce. Blend on high until silky smooth.
FOR THE SQUASH
Preheat the oven to 220°C. Cut the squash into 1-2 inch thick wedges. Toss the wedges in the avocado oil, season with salt and arrange on a rimmed baking sheet. Roast for 45-50 minutes until soft when pierced with a knife and beginning to brown on the edges.
FOR THE ALMOND “BREADCRUMBS”
Preheat the oven to 180°C. Place the marcona almonds on a rimmed baking sheet and toast for 8-10 minutes. Allow to cool then add to a food processor along with the salt and pulse until coarse crumbs form.
To serve spread the sauce on a plate or platter, arrange the roasted squash over the sauce and sprinkle with the almond “breadcrumbs.”
Photo: detoxinista.com
INGREDIENTS
1 cup of boiling water
Chamomile tea or your choice of decaffeinated tea
Ginger
Honey
INSTRUCTIONS
1. Boil hot water
2. Brew your favorite tea
3. Add the honey and ginger
3. Add 6-12 drops to your tea
4. Drink 30 minutes before going to sleep
