After a full of fruit and vegetable summer, we sometimes wonder what we could eat during Fall without feeling bored : carrots, cabbage, pumpkins, parsnip, apples, pears…? ’
Here there are some boards to help you to know what you can eat during Fall :
Carrot and parsnip are both sweet. Tey’re full of antioxydant and falcarinol, a powerful anti-fungal that would help preventing cancer. They’re also full of fibers (2g per 100g). Moreover, parsnip is a great source of folic acid (vitamine B9).
Carrot and pumpkin would also help you to keep a glowy skin thank to betacaroten ad would boost your immune system.
Good to know : a full of fibers food more intensely fills you up and coud help to reduce colon cancer probabilities. WHO recommends to eat 25 fibers per day for a woman aged from 19 to 50 years-old; and 38 g for a man.
Concerning Fall fruits, apples and pears are full of potassium, that helps to be in great form.
Here are a few Fall recipes :
Carrots and orange salad
Servings 4 : 4 carrots, 1 orange; 1 teaspoon of olive oil, a few chopped hazelnuts.
Peel and grate the carrots. Press the orange juice. Stir together, add some olive oil. Salt and pepper. Then sprinkle the hazelnuts. Ready!
Pumpkin, coco milk and corral lentilles soup
Servings 4 : 400 g pumpkin, 100 ml coco milk, 1 handful of corral lentils, chopped coriander.
Peel, cut the pumpkin into big cubes and boil it in a big pot. In the meantime, boil the lentils a few minutes and keep them apart. Poor the coco milk in the pot with the pumpkin. Mix well. You can add some water if needed. Salt, pepper and add the lentils. Then, just before serving, add some chopped coriander leaves.
Carrot and Parsnip soup
Servings 4 : 3 carrots, 2 parsnips, 500 ml water, 20 cl soya cream, 2 c à s olive oil, 1 pinch of cinnamon, 1 garlic clove, salt, pepper.
Peel the carrots and the parsnips and slice them. Pour some olive oil in a big pan, and fry the vegetable in with smashed garlic for about 10 minutes. Add the water. Cover and boil for about 20 minutes. Blend the soup, add the soya cream so as to obtain a creamy texture. Then add cinnamon, salt and pepper. Perfect for dinnertime!
Many thanks to Lila!
If you want more healthy recipes, please have a look at our food section where there’s a sub-section dedicated to healthy meals… ;). English version.
See you on Sunday for a complete holiday programme 😉