5 Epic Autumn Eats From The Skinny Food Co.
The cooler weather is creeping in, so it’s time to start thinking about autumn meals!
Autumn offers many nutritious foods - we’re thinking pumpkins, squashes, turnips, apples, and pears.
And these seasonal foods aren’t just tasty - they’re naturally low in calories and packed with vitamins, minerals, and fibre.
If you're watching your waistline, managing diabetes, or trying to increase your muscle mass, read on for five fantastic autumn recipes that are low in sugar, calories, and fat.
- Pumpkin Spice Protein Porridge
This pumpkin-themed porridge screams autumn without spiking your blood sugar.
All you need to do is mix half a cup of porridge oats with one scoop of vanilla protein powder, 15 ml of pumpkin spice syrup, and a sprinkle of stevia or erythritol.
Cook your porridge with water or unsweetened almond milk for a creamy breakfast that will help satisfy your tummy until lunchtime.
- Roasted Butternut Squash and Kale Salad
This colourful salad makes a filling and nutritious lunchtime dish.
Cut a butternut squash into cubes, toss it with some olive oil and your favourite spices, then roast until tender.
Mix it with chopped kale, a handful of pumpkin seeds, a splash of apple cider vinegar, and 5-10 ml of American-style mustard.
High in fibre and nutrients, this roasted autumn squash salad will keep you feeling energised so you can avoid the mid-afternoon slump.
- Slow Cooker Turkey and Vegetable Stew
Nothing beats coming home to a warm, comforting meal in the slow cooker.
In the morning, put some lean turkey breasts, carrots, celery, onions, parsnips, and turnips into the slow cooker with low-salt stock and herbs.
Leave it simmering all day for a filling, low-fat dinner that’s full of lean protein and vegetables. If you’re extra hungry, serve it with a slice of high-protein white bread and butter.
- Air Fryer Cinnamon Apple Crisps
Craving a snack that’s sweet and crunchy?
Ditch the crisps and chocolate bars, and make your own cinnamon apple chips in your air fryer.
Simply slice some apples into thin slices (you can leave the skin on for extra fibre!), sprinkle them with cinnamon and add them to your air fryer basket, being careful not to overlap them too much.
Set the air fryer to 300 degrees Fahrenheit and air fry for 15 minutes, tossing them every few minutes until golden brown.
Put the apple crisps onto a cooling rack to cool. You’ll notice they crisp up more as they cool.
These crisps are naturally sweet with no added sugar, making them ideal snacks for diabetics or anyone tracking their sugar intake.
- Spiced Poached Pears
Poach pears in water flavoured with cinnamon sticks, a drop of vanilla essence, and a small spoonful of stevia or other sugar-free sweetener.
Once the pears are tender, serve them with a scoop of high-protein Greek yoghurt.
Top Tips for Healthy Autumn Eating
- Add spices to your dishes. Cinnamon, nutmeg, and ginger add lots of flavour without calories.
- Roast your veggies. Roasted vegetables are naturally sweet without the need to add any sugar.
- Use pumpkin puree instead of oil or butter in cakes and brownies.
- Don’t waste your Halloween pumpkin. Only 20% of the 17 million pumpkins bought yearly are used for anything once carved into a Jack O Lantern. If you’re unsure what to do with your pumpkin from Halloween, take a look at these warming pumpkin soup recipes.
There’s no need to sacrifice flavour or enjoyment when it comes to autumnal dishes. So, grab your cosiest jumper, head to the local farm shop or farmer’s market, and get cooking!
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