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Healthy Autumn Recipes

By admin | February 26, 2016

The autumn months are upon us and with this brings some of the most beautiful produce. Here are 3 recipes to make with in-season produce.


Pumpkin, leek & spinach quiche


(image source: http://www.taste.com.au/recipes/19478/pumpkin+leek+spinach+quiche?ref=collections,autumn-recipes)

Pumpkin is a lovely all year round vegetable but is always comforting in the cooler seasons.  This no-crust quiche is light, low carb and perfect for breakfast, lunch or dinner. A delicious vegetarian dish with ricotta and sweet roasted pumpkin can be served hot or cold.


  • 700g butternut pumpkin, peeled, cut into 2cm pieces
  • Olive Oil Spray
  • 1 leek, pale section only, halved lengthways, washed, dried, thinly sliced crossways
  • 2 garlic cloves, crushed
  • 100g baby spinach leaves
  • 4 eggs
  • 2 egg whites
  • 60ml (1/4 cup) skim milk
  • 80g (1/3 cup) fresh low-fat ricotta
  • 1/3 cup fresh basil leaves
  • Mixed salad leaves (optional), to serve


Step 1: Preheat oven to 200°C. Line a large baking tray with non-stick baking paper. Place the pumpkin on the lined tray and spray with olive oil spray. Season with pepper. Bake in oven for 25 minutes or until golden.

Step 2: Meanwhile, heat a large non-stick frying pan over medium heat. Spray lightly with olive oil spray to grease. Add the leek and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cook, stirring, for 1 minute or until soft. Add the spinach and cook, stirring, for 3 minutes or until the spinach just wilts.

Step 3: Line a 26 x 16cm (base measurement) slab pan with non-stick baking paper. Spread the pumpkin and leek mixture evenly over the base of the pan.

Step 4: Whisk together the eggs, egg whites and milk in a jug. Pour egg mixture evenly over pumpkin and leek mixture. Sprinkle evenly with ricotta. Bake for 20 minutes or until puffed and golden. Sprinkle with the basil. Serve with mixed salad leaves, if desired.

Nutrition per serving

  • Energy: 835kJ
  • Fat saturated: 50g
  • Fat Total: 50g
  • Carbohydrate Total: 00g
  • Dietary Fibre: 00g
  • Protein: 00g




Chilli con Jamie


A cowboy style meal with real attitude.


(image source: http://www.jamieoliver.com/recipes/beef-recipes/chilli-con-jamie/#h3wu5WIoqCRsGmlf.99)

“This chilli con carne uses brisket to give amazing texture and wonderful depth of flavour, plus there’s a secret special ingredient, coffee!” – Jamie Oliver


  • 2kg beef brisket , trimmed and sliced into 2.5cm thick pieces across the grain
  • 500ml hot coffee
  • 3 large dried chillies (ancho, chipotle or poblano)
  • olive oil
  • 2 heaped teaspoons ground cumin
  • 2 heaped teaspoons smoked paprika
  • 1 heaped teaspoon dried oregano
  • 2 fresh bay leaves
  • 2 red onions, peeled and diced
  • 3–4 fresh chillies
  • 2 cinnamon sticks
  • 10 cloves of garlic , peeled and finely sliced
  • sea salt
  • freshly ground black pepper
  • 4 x 400 g tins of chopped tomatoes
  • 3 tablespoons molasses or muscovado sugar
  • 3 red, yellow or orange peppers , deseeded and sliced
  • 2 x 400 g tins of beans (kidney, butter or pinto) , drained
  • optional: soured cream, to serve



Step1: Carefully trim the meat by discarding any fat or silver skin. Cut the meat against, rather than with, the grain into 2.5cm thick pieces.

Step2: Make your coffee and, while it’s hot, soak the dried chillies in it for a few minutes to let them rehydrate. Meanwhile, put your largest casserole type pan on a low heat and add a few lugs of olive oil, the cumin, paprika, oregano, bay leaves and onions.

Step3: Fry for 10 minutes, until the onions have softened. Deseed and chop half your fresh chillies. Slice up the rehydrated chillies and add them to the onion mixture along with the chopped fresh chilli, the cinnamon sticks, sliced garlic, a good pinch of salt and pepper and a splash of the chilli-infused coffee. Stir, then add the rest of the coffee, the tinned tomatoes and the molasses or sugar. Add the pieces of brisket and another good pinch of salt and pepper cover with a lid and simmer for around 3 hours, stirring occasionally.

Step4: After a few hours use 2 forks or a potato masher to break the meat up and pull it apart. Once you’ve done this, add the sliced peppers and tinned beans and leave to simmer, stirring occasionally, for 30 minutes with the lid off until the meat is completely falling apart and delicious.

Step5: Have a taste and season well – if you require a bit more heat (like I would), this is the time to deseed and chop the rest of your fresh chilli and stir it in. Dollop a big spoonful of soured cream over the chilli if you fancy it, and serve straight from the pan, with fluffy rice, flatbreads or potatoes and a really nice fresh lemony green salad. Don’t forget multiple cold beers!


Nutrition per serving

  • Calories: 426                     21%
  • Fat: 1g                 19%
  • Saturates: 1g                    26%
  • Protein: 5g                 112%
  • Carbs: 7g                 10%
  • Sugar:  8g                 15%
  • Salt: 4g                    23%
  • Fibre: 8g

Source: Jamie Oliver


Gluten-free pumpkin and ricotta pie


This pumpkin and ricotta pie is light, gluten-free and perfect for lunch or dinner. Ideal for the whole family, as well as those who are gluten intolerant.



(image source: http://www.abc.net.au/health/features/stories/2015/03/26/4205161.htm)


For the pastry:

  • 100g almond meal
  • 110g LSA (linseed, almond and sunflower meal)
  • 1 egg white
  • 1/4 tsp liquid stevia concentrate*
  • 25g unsalted butter, melted
  • 26cm-deep pie dish

For the filling:

  • 350g extra-light ricotta
  • 400g steamed pumpkin, mashed
  • 3 eggs
  • 1/2 – 1 tsp liquid Stevia concentrate, depending on taste and sweetness of pumpkin
  • 1/2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg

*Stevia is a natural sweetener that comes from the plant Stevia rebaudiana. It is 300 times sweeter than cane sugar and contains no carbohydrates or kilojoules. It is readily available in health food shops: 2-3 drops equal 1 tsp sugar


For the pastry: Preheat oven to 180°C. Combine together the almond meal, melted unsalted butter, LSA, 1/4 tsp stevia and egg white. Place into pie dish and press into shape making sure the pastry thickness is even over the bottom and sides of the dish. Using a fork, pierce the almond pastry on the bottom and place in the hot oven until slightly golden in colour (approximately 10 minutes). Remove from oven.

For the filling: Place all ingredients into a bowl and beat well with an electric beater until smooth. Taste for sweetness and adjust stevia to taste, if necessary. Pour mixture into a fine sieve and force contents through into the almond meal pastry case. This helps to ensure that there are no course fibres left from the pumpkin. Level out the top of the pie. Bake in oven for 30-35 minutes or until the custard has set. Remove from the oven and let cool to room temperature.


Source: Vivi Riches



Autumn brings cooler mornings and the days are shorter, but there are still plenty of reasons to enjoy this time of year. It is time to head to the kitchen and try out some new healthy recipes, using the many delicious fruits and vegetables in season. Happy cooking!


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