Seasonal products for maintaining health in autumn
With the arrival of autumn, it is important to adapt your diet to the needs of the body, enriching it with seasonal products to maintain health.
Pumpkin, broccoli, walnuts, pear, grapefruit – these are five nutritious key foods, I explain what the benefits are, and offer delicious recipes from them.
#1. Pumpkin
With the onset of autumn, we have a particularly warm relationship with pumpkin: its cheerful red color, nutmeg spirit, and sweetness help to cheer us up. In cooking, pumpkin is applied: she can equally well as a vegetable — in soups and salads, and fruit — in all kinds of desserts.
The beneficial properties of pumpkin are largely due to the high content of carotenoids. In addition, pumpkin contains a lot of fiber and vitamins. Healthy and delicious pumpkin recipes.
Pumpkin pizza with chicken
This recipe is also good because it allows you to cook a beautiful and extraordinary dish that looks interesting on the table.
Ingredients for 6 servings:
Pumpkin 5.29oz
Zucchini 3.53oz
Chicken eggs 2 pcs.
Chicken fillet 7.0oz
Salt to taste
Cheese 5.29oz
Tomatoes 2 pcs.
Ground hot pepper to taste
Flour 5.29oz
Provencal herbs to taste
Chopped greens 1 tablespoon
Baking powder ½ tsp
Instruction:
Cooking time one hour 40 minutes
Grate the squash and pumpkin, add a little salt, and squeeze out the excess juice. Add 1 egg, flour, baking powder, mix everything. Put the resulting mixture on parchment in the form of a circle.
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Sprinkle with herbs on top. Lubricate the surface with a little beaten 1 raw yolk. Spread the tomato slices on top. Cut chicken fillet into small cubes, and send tomato, salt, pepper, and Provencal herbs to taste on top (I have Italian herbs).
Put the pizza in the oven, preheated to 356F for 30 minutes. Grate the cheese, after the time has elapsed, distribute it over the entire surface of the pizza and leave it to bake in the oven for 7-10 minutes, until it melts.
Cool the finished pizza slightly, and cut it into pieces. Enjoy your meal!
#2. Grapefruit
Grapefruits are a valuable source of vitamin C, which helps to maintain immunity and activate metabolism. The use of vitamin C helps to reduce the duration and severity of colds due to its ability to stimulate the immune mechanisms of the body. In addition, vitamin C plays an important role in the synthesis of collagen, a protein necessary for healthy skin, connective tissues, and blood vessels.
The inclusion of grapefruits in the diet will help to provide the body with this important vitamin in the autumn, supporting the immune system, improving the condition of the skin, and contributing to the improvement of metabolism.
Salad with grapefruit and avocado
Ingredients:
Grapefruit, peeled from membranes and sliced 1 piece
Large avocado sliced 1 piece
Spinach 3 tablespoons
Walnuts 2 tablespoons
Olive oil 2 tablespoons
Lemon juice 1 teaspoon
Salt, and pepper to taste
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Instruction:
Mix the chopped grapefruit, avocado, and spinach.
Add walnuts.
Season with olive oil and lemon juice.
Add salt and pepper to taste.
Serve as a refreshing light dinner.
#3. Pear
Pears are rich in dietary fibers that help control glucose levels and maintain optimal weight. Studies confirm that regular consumption of dietary fiber helps to improve the feeling of satiety and reduce body mass index. Dietary fiber affects the slow absorption of carbohydrates, which helps to stabilize blood sugar levels, especially important for people with prediabetes or those who monitor glucose levels and feel sleepy after a high-carbohydrate meal.
In addition, dietary fiber in pears plays a role in maintaining a healthy intestinal microflora. They serve as food for beneficial microorganisms, contributing to their growth and development, which in turn supports normal digestion and immune function.
The inclusion of pears in the diet will help enrich it with dietary fiber, helping to improve the feeling of satiety, and weight control and maintain healthy glucose levels.
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Pear-ginger smoothie
Ingredients:
Ripe pears, sliced 2 pcs
Fresh ginger 1/4 teaspoon
Water or oat milk 1 cup
Of honey 1 teaspoon
Ingredients:
Put the pears, ginger, and water (milk) in a blender.
Grind to a smooth texture.
Sweeten with honey if desired.
Serve with ice.
#4. Broccoli
Broccoli cabbage in its composition contains a large amount of vegetable protein, fiber, amino acids, minerals, and the most powerful vitamin – vitamin C. Of course, in addition to it, cabbage contains other vitamins: B1, B2, B5, B6, PP, E, K, and provitamin A. Delicious homemade recipes with broccoli.
Cabbage is recommended by nutritionists, including in the diet for those who lose weight intensively. In large quantities, vitamin C and minerals activate metabolism. Thanks to them, the body burns fats. Cabbage vegetable protein saturates well and for a long time, helps to recover after training.
Fiber cleanses the intestines, which relieves flatulence, slims, and improves skin health. Frequent consumption of broccoli dishes helps to remove excess fluid from the tissues. The body receives a general recovery.
Broccoli in sour cream and garlic sauce
Broccoli in the sauce is a light, healthy, and very tasty vegetable dish in a hurry. It's amazing how a small amount of sour cream and garlic transforms and reveals the taste of broccoli. Juicy and fragrant green cabbage inflorescences in a delicate white sauce with a pleasant garlic aroma are a harmonious combination.
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Ingredients for 2 servings:
Broccoli 14.11oz
Sour cream with a fat content of 20 % 3 tablespoons
Garlic (large) 1 clove
Butter 2 tablespoons
Salt to taste
Ground black pepper to taste
Instruction:
Cooking time 15 minutes
Prepare the necessary ingredients. Divide the broccoli into medium-sized inflorescences. In a saucepan or saucepan, boil 4 cups of water, and salt it (1 teaspoon). Put the broccoli in boiling water. Blanch the cabbage over medium heat for 2 minutes.
Discard the broccoli in a colander and leave the water to drain. Now prepare the sour cream sauce. To do this, melt a piece of butter in a frying pan. Add sour cream to the butter. Stir and let the sour cream disperse in the oil.
Peel the garlic and pass it through a press into a frying pan. Season the resulting sauce with salt and pepper (a pinch at a time). Stir and heat the sauce for 1 minute.
In the finished sauce, transfer the broccoli inflorescences. Stir so that the sauce permeates all the inflorescences. Warm the dish under the lid for another 1 minute.
Broccoli in sour cream and garlic sauce is ready. Serve broccoli as a separate dish or as a side dish. Bon Appetit!
#5. Pomegranate
Pomegranate juice contains a lot of vitamins and minerals. Pomegranate exhibits immunostimulating properties, increases the level of hemoglobin in the blood, promotes the restoration of health after diseases and operations.
Despite the fact that pomegranate fruits can be stored for several months, freshly picked pomegranates are tastier and healthier. And this means that autumn is the most suitable time to treat yourself to a delicious and healthy fruit.
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Salad with tuna, fresh carrots and pomegranate
A very tender salad of canned tuna and fresh carrots, with a slight sourness, which is given to the salad by pomegranate seeds.
Ingredients for 2 servings:
Canned tuna 5.29oz
Carrot 1 pc.
Garnet 1/2 pcs.
Green onion 3 pcs.
1/2 tablespoon mayonnaise
Greek yogurt - 1 tablespoon
Salt to taste
Pepper to taste
Fresh dill (for decoration) to taste
Instruction:
Cooking time 10 minutes
We will prepare all the products for the salad with tuna, carrots and pomegranate.
Grate the carrots on a medium grater. We will clean the pomegranate, separate the grains. We will set aside some pomegranate seeds to decorate the salad.
Chop the green onion finely. Combine the prepared salad ingredients. Add canned tuna (without liquid).
In a bowl, mix mayonnaise and Greek yogurt for salad dressing. Add the dressing to the salad of carrots, pomegranate, green onion and tuna. To taste, add salt and ground black pepper to the fish salad. Mix the salad well.
Using a serving ring, put the salad with tuna, pomegranate and fresh carrots on a plate. Decorate the tuna salad with finely chopped dill and pomegranate seeds. Enjoy your meal!
Juicy fruits that have absorbed the sun, which August and September so generously gave us, are tastier and healthier right now. Autumn is not called the time of abundance for nothing. Before the long winter, we get the opportunity to enjoy the fruits of the harvest, enjoy the taste of fresh vegetables and fruits. Enjoy your meal!