This is the ideal season for slowcooked stews, roasted root vegetables and comforting soups made with bone broth.
As the brilliant leaves begin to fall and a crisp chill enters the air, winter ushers in a new season of flavours ripe for nourishing our bodies and souls. This time of transition provides the perfect opportunity to adapt our eating to align with nature’s rhythms, fortifying us with the nutrients we need to thrive during the cooler days.
At farmer’s markets and grocer’s stalls, you’ll find an array of winter’s antioxidant-rich produce such as hearty pumpkins, ruby-red apples and deep-purple grapes. Load up on these seasonal superstars that are packed with immune-supporting vitamins A and C to help fend off those niggly colds and flus.
Celebrate the harvest with fibre-filled wholegrains such as freekeh, farro and wild rice. These ancient grains add a delightfully nutty, chewy texture to salads, pilaffs and grain bowls while providing longlasting energy to power you through busy days.
As the temperature drops, our bodies start to crave richer, more warming foods. This is the ideal season for slow-cooked stews, roasted root vegetables and comforting soups made with bone broth. These meals nourish us at a deep level while stoking our inner fires.
Be sure to incorporate plenty of leafy greens like kale, chard and collards in the cooler months. Their hearty textures stand up well to braising and sautéing, making them perfect accompaniments to roasted meats, eggs and plant-based proteins.
When it comes to fruit, crisp apples, pears, pomegranates and citrus reign supreme in autumn. Opt for these vitamin C-loaded fruits to strengthen your immune defences. For a cosy autumnal treat, bake a batch of pears or apples drizzled with honey, cinnamon and a sprinkle of chopped nuts.
As you build your winter meals, don’t forget to incorporate plenty of healthy fats from sources such as avocados, nuts, seeds, olive oil and fatty fish like salmon. These satiating fats provide long-lasting energy and help us absorb fat-soluble vitamins from produce.
This is one of my favourite recipes to enjoy this season. Overall, it combines nutrient-dense ingredients like salmon, freekeh, greens and nuts in a way that allows their flavours to shine. The contrasting textures from the crispy salmon, chewy freekeh and crunchy radishes and nuts also make it delicious to eat.
Pan-roasted Salmon with Greened-up Freekeh | Serves 2
1 cup freekeh
2 cups water or veg broth
½ cup pine nuts, toasted
2 salmon fillets
4 cups kale, stems
removed & chopped
1 bunch fresh dill, chopped
1 cup radishes, sliced
2 tbsp dried cranberries
Salt & pepper, to taste
Olive oil for frying
For the Green Dressing
Handful of fresh mixed
herbs, such as parsley,
coriander, basil, dill
¼ cup olive oil
2 tbsp lemon juice
1 tbsp Dijon mustard
1 clove garlic, minced
1 tsp honey
Salt & pepper, to taste
Rinse freekeh under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed freekeh to the boiling water, reduce heat to low, cover and simmer for 20–25 mins or until tender. Drain any excess water and let it cool.
To prepare the dressing, add all ingredients to a food processor and blitz together. Pour into a bowl and set aside in the fridge.
Heat a frying pan over medium-high heat. Add the pine nuts and toast for 2–3 mins, stirring frequently to make sure they don’t burn. Remove and set aside in a bowl. Season with a drizzle of olive oil and salt.
Pat the salmon fillets dry with paper towel, drizzle with olive oil and massage salt and pepper on sides. Heat 1 tbsp of olive oil in a pan over medium-high heat. Once hot, add the salmon fillets, skin-side down. Press the fillets gently flat with a spatula to prevent from curling. Cook for 4–5 mins, until skin is crispy and golden. Flip the fillets and cook for 3–4 mins, until cooked through. Remove from the heat and set aside.
In a large mixing bowl, combine the cooked freekeh, kale, dill, sliced radishes and dried cranberries. Pour the dressing over the salad and toss until everything is well coated. Divide the salad among serving plates and top each with a crispy pan-fried salmon fillet. Drizzle any extra dressing and sprinkle toasted pine nuts over.
