Did you know that eating a wide range of colourful foods supports your gut health, which in turn supports your mental health as well as your physical health?
Colourful foods also contain antioxidants and have anti-inflammatory properties, which can help reduce the risk of chronic diseases like cancer and heart disease, as well as supporting vital functions such as vision, immunity, and skin health.
In fact, specific colours in foods offer specific benefits:
- red foods contain lycopene which supports heart health;
- orange and yellow foods are rich in carotenoids which support things like vision and the immune system;
- green foods provide folate and chlorophyll which help cells to repair;
- and blue and purple foods contain anthocyanins for brain and heart health!
Explore our recipes below and let us know if you have any suggestions we can share!
Autumn Leaf Pizza
This is a great meal choice, as you can unleash your creativity, introduce a variety of colour whilst potentially, using up any leftovers - so it's good for your wallet and reduces waste!
You can choose to either create your own pizza dough, or there are plenty of cheap options available at local supermarkets. If you choose to create your own, you'll need to start a few hours earlier.
Once your dough is ready, you can make a simple tomato sauce by combining passata and mixed herbs.
Grate or slice your favourite cheese over the top - we find mozzerella melts well, but may chesses add a different texture and flavour so be creative!
Finally, use any cooked meat and colourful veggies you have available - perhaps you have some rocket left over to sprinkle on top?
These pizzas are great as everyone can make their own, younger family members may like to create shapes and pictures using their toppings - sweetcorn and chopped tomatoes in the shape of a smiley face is fun at any age!
How many autumnal colours can you incorporate?
Cook for approximately 10 minutes at 180 degrees and voila!
Rainbow Salad
Autumn is just as colourful as the spring and summer months, the shades are just a little warmer and comforting - so don't dismiss those salads just yet!
This vibrant and simple vegan salad is nutritious, nourishing and satisfying every way, and come highly recommended by Anne in our Support Team.
Choose your preferred pulses, chickpeas are rich in antioxidants, red lentils can help lower cholesterol and blood pressure, whilst mixed beans provide plant based protein and are a good source of fibre.
Pop your preferred protein into a bowl and add any veggies you have available - tinned sweetcorn, chopped cherry tomatoes and spring onions work well, but for a more seasonal mix you could add some roasted butternut squash.
Add a splash of olive oil, and some seasoning and tuck in.
October Pie
For something really seasonal, why not try October Pie?
Roasted root vegetables such as squash or pumpkin are very tasty with caramelized onions, garlic, and earthy herbs like sage and thyme. Add sautéed mushrooms, kale, or leeks for depth, and fold in creamy cheese such as goat, feta, or a sharp cheddar. Wrapped in flaky pastry, this is a hearty, rustic meal and is perfect as an autumn meal.
Fancy something a little sweeter? Roast sweet potatoes mashed together with a little sugar and milk, make a wonderful creamy, luxurious pudding - topped with a crunchy layer of chopped nuts or a scoop of vanilla ice cream it's a great way to round off a meal!
Roasted, stuffed peppers
This recipe can be really flexible, and is a great way to portion control some wholesome grains and pulses whilst incorporating those vibrant colours.
Select your favourite or a multi-coloured array of large bell peppers. Choose your preferred grains or pulses - wholegrain rice, cous cous or bulgar wheat are great options. Mix with some protein rich pulses such as lentils, or perhaps mixed beans. Chop up and combine some mushrooms, seasonal courgette or perhaps some aubergine, then stuff into your peppers before roasting in the oven.
This suggestion comes from Fiona, another of our wonderful Support Officers!
