Many people turn to comfort food to get through the colder, darker autumn and winter months.
But reach too often for a plate of stodge, and your energy levels and waistline will pay the price.
So, instead, why not make healthy homemade meals using seasonal ingredients to keep you fighting fit?
You could even do some batch cooking so that when you come home from work in the dark, the meal prep is already done.
Here are three tips for healthy autumn meals.
Stews
Look no further than a one-pot wonder for a low-fuss, nutritious meal packed with flavour.
Stews are easy-peasy to prepare. Simply throw your protein (if it’s meat, lightly fry it first) and veg in a pot or slow cooker and leave them on a low heat for a few hours.
Choose in-season vegetables, such as butternut squash, carrots, parsnips, pumpkin and potatoes.
And if you’re a meat lover on a budget, opt for cheaper cuts, such as chuck roast or lamb shoulder, which tenderise beautifully in the braising process.
Also, add chickpeas or lentils (they’re high in protein and fibre).
Pies
A homemade pie is the ultimate autumn comfort food. Unfortunately, all that buttery pastry is high in fat and salt.
But, by making a few changes recommended by the British Heart Foundation (BHF), pies can stay on the food menu.
The BHF suggests swapping shortcrust pastry for filo (a lower-calorie option). Or you could ditch the pastry altogether and make a mashed vegetable topping of potato, sweet potato, cauliflower, parsnip and swede.
When it comes to choosing your pie filling, choose fish. It contains immune-boosting omega-3 fatty acids.
Fruit puddings
You’ll find plenty of pears and apples on the supermarket shelves at this time of year (and you may still have some on trees at home). Both types of fruit can be used to create delicious puddings to round off an autumnal meal.
Try apple or pear crumble topped with oats, nuts and a hint of cinnamon, or roast the fruit in the oven with honey and cranberries.
Instead of serving with cream or custard, add a dollop of natural yoghurt. It’s a good source of calcium and protein and boosts digestive health.
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