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Autumn Recipes Inspiration

Pavlina Mysliveckova

As autumn arrives, the variety of seasonal fruits and vegetables available is decreasing. If you have kids who aren't particularly fans of vegetables, as my son :-), you are probably familiar with the challenge of encouraging them to eat some veggies. This is why I have compiled these tried-and-tested recipes that have worked well for us. These kid-friendly recipes from seasonal fruits and vegetables will not only be a hit with your little ones but also help you save time in the kitchen. With a variation of a few basic ingredients, you can whip up quick and delicious meals for breakfast, lunch, dinner, and snacks. Let's explore these ideas together.


Apple & Carrot Muffins

Are you going to celebrate Halloween with family and friends? So this is a great opportunity to try these healthy apple & carrot muffins and children can help you prepare and decorate them. Any leftovers can be enjoyed as a breakfast treat or taken to school as a snack, delighting them as they share with their classmates.

Ingredients:

  • 3 carrots

  • 1 apple

  • 10 tablespoon of oat flakes

  • 1 cup of almond flour

  • 1 cup of finely ground hazelnuts

  • A teaspoon of cinnamon

  • A teaspoon of vanilla

  • 80 % dark chocolate ( 1/2 a bar)

  • 1/2 cup of almond milk

  • Muffin tin

  • A tablespoon of coconut fat + to wipe the mold

Topping

  • Quark cheese (curd)

with dark chocolate or grated carrot with walnuts

Preparation time: 40 minutes Portion: for 6 people
Designation: Vegan

Direction:

  1. Peel the carrots and apples and blend them with about 1/2 cup plant-based milk.

  2. Then add 10 tablespoons of oatmeal and mix until smooth.

  3. Pour almond flour, finely chopped hazelnuts, chopped dark chocolate, cinnamon and vanilla into a bowl and mix well with the blended fruit mixture.

  4. Grease a muffin tin with coconut oil and pour the prepared mixture into it

  5. Place in a preheated oven at 150 degrees and bake for about 30 minutes or until golden.

  6. Leave the muffins to cool in the tin or on a wire rack, where you can decorate them straight away.

  7. For decoration, I used quark cheese sprinkled with chocolate, grated carrot and nuts, as you can see in the picture above. You can also replace the quark cheese with Greek yogurt or a vegan version made from, for example, coconut or almonds.

  8. Serve while still warm or you can store it in the fridge for 2 days.

  9. To prepare a Halloween snack for school children, see the ingredients below.


Halloween School Snack Idea


  • Apple & Carrot Muffins

  • Ghosts of Gruyere cheese

  • Crackers with sesame, flax and sunflower seeds

  • Spider eggs from black olive spread on crackers with Philadelphia cheese

  • Chopped cucumbers and carrots

If you are interested in more School Snack Ideas, then check out my latest E-book - Healthy Breakfast & Snacks

This new E-book serve as a practical guide for preparing easy meals that the whole family will love! In more than 40 pages you will find also:

  • Recipes suitable for Children from 1 year

  • Nutritional details and Health Benefits of the ingredients used

  • Seasonal Fun Family Activities

  • Helpful tips for cooking with Kids

The e-book is available in 3 versions - English, French and Czech on my E-shop here.


Pumpkin - 1 ingredient in 3 different meals

Autumn and pumpkins are a perfect match. If you have any leftovers from your Halloween party, use them for these simple recipes. Boil the whole pumpkin in water until soft. I cooked it together with leftover carrots from previous recipes and this combination also tastes great, and I incorporated other seasonal vegetables, which my son really liked cooked this way :-) Then drain the remaining water and mash the mixture with a fork, or blend until smooth.

You can keep this mixture in the refrigerator in an airtight container for up to 3 days and use it in these recipes.

  1. Pumpkin pasta - For all pasta lovers, prepare this delicious lunch ready in minutes. Mix the prepared mixture of pumpkin (or pumpkin and carrot) with the cooked pasta, sprinkle with cheese and garnish with herbs.

  2. Autumn soup - After a busy day when you don't have the time to prepare a complicated dinner, boil the mixture with coconut milk and enjoy this great pumpkin soup. You can also add a little bit of turmeric, herbs or even black sesame which tastes great with pumpkin. Serve with wholemeal bread, which contains complex carbohydrates and thus fills us up.

  3. Pumpkin Chocolate Chip Cookies - Our son absolutely adores these cookies. What's fantastic is that you can easily vary them using whatever fruit you have on hand. Try making them with a mix of pumpkin and carrots one time, and with apples the next. Combine with thoroughly mixed oats flakes, mix in finely chopped nuts, and add chocolate pieces to make a denser mixture. Shape the mixture into cookie shapes on a baking sheet and bake in the oven for 15 minutes until they turn golden.



Nutritional point


Pumpkin and carrot


Pumpkins, similar to carrots, get their orange color from a natural pigment known as carotenoids. These carotenoids have strong antioxidant activity, which help protect our body's cells from damage and boost our immune system. One type of carotenoids called beta carotene is converted into vitamin A by our body. Vitamin A is a fat-soluble vitamin, so it is important to always add a source of high-quality fats to meals in the form of cold-pressed oils, nuts or seeds to ensure better absorption of this vitamin. Vitamin A is important for healthy vision, growth and development and also for the protection and regeneration of tissues. So enjoy the season of these vegetables and boost your health with these nutritious and delicious recipes.


"Pumpkin and Carrot are an excellent source of beta carotene which is converted into Vitamin A. Vitamin A is fat-soluble vitamin important for healthy vision, growth and development and also for the protection and regeneration of tissues."

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