There is no denying it, Autumn is here. It’s not just the fact that we have now passed the autumnal equinox, it is the chill in the air, the darkness setting in by 8pm and the wind whipping around us every time we step out the house.

Unfortunately, with Autumn comes flu and cold season. Eating wholegrains, fruits, vegetables and beans, limiting alcohol and reducing fast food consumption are all key in building up nutrient levels including Vitamins A, B6, B12, C and D, Zinc and Iron.

We pick our favourite winter-warmers and autumnal dishes that will help you build your immune system whilst keeping your taste buds satisfied!

Recipes:

Creamy pumpkin & lentil soup

We’ve said it before and we’ll say it again - you simply cannot go wrong with a recipe from BBC Good Food. This soup obviously stars pumpkin - rich in vitamins, minerals and antioxidants, it doesn’t just boost your immune system but also protects your eyesight, lowers your risk of certain cancers and promotes heart and skin health. Lentils are rich in iron and folate and an excellent source of protein, whilst the onions contain antioxidants and compounds that fight inflammation.

Ingredients:

• 1 tbsp olive oil, plus 1 tsp
• 2 onions, chopped
• 2 garlic cloves, chopped
• approx 800g chopped pumpkin flesh, plus the seeds
• 100g split red lentil
• ½ small pack thyme, leaves picked, plus extra to serve
• 1l hot vegetable stock
• pinch of salt and sugar
• 50g crème fraîche, plus extra to serve

Method:

1. Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock. Season, cover and simmer for 20-25 mins until the lentils and vegetables are tender.
2. Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently, but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well.
3. Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. Taste for seasoning.
4. Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.

Tip: If you’d like something a little spicier, add some fresh finely chopped chillies - they are rich in Vitamin A & C, helping your body's natural defence against illness and infection.

Vegan Shepherd’s Pie

This dish from Jamie Oliver is packed with veg, lentils and chickpeas, yet retains the rich savoury flavour that you may more commonly associate with the meat-based British favourite. Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health, and are even recommended by the American Diabetes Association due to their fibre levels which may benefit those with diabetes.

Ingredients:

• 600 g Maris Piper potatoes
• 600 g sweet potatoes
• 40 g dairy-free margarine
• 1 onion
• 2 carrots
• 3 cloves of garlic
• 2 sticks of celery
• 1 tablespoon coriander seeds
• olive oil
• ½ a bunch of fresh thyme
• 350 g chestnut mushrooms
• 12 sun-dried tomatoes
• 2 tablespoons balsamic vinegar
• vegan red wine
• 100 ml organic vegetable stock
• 1 x 400 g tin of lentils
• 1 x 400 g tin of chickpeas
• 5 sprigs of fresh flat-leaf parsley
• 2 sprigs of fresh rosemary
• 1 lemon
• 30 g fresh breadcrumbs

Method:

1. Preheat the oven to 200°C/400°F/gas 6. Peel and chop all the potatoes into rough 2cm chunks. Place the Maris Pipers into a large pan of cold salted water over a medium heat. Bring to the boil, then simmer for 10 to 15 minutes, or until tender, adding the sweet potatoes after 5 minutes.
2. Drain and leave to steam dry, then return to the pan with the margarine and a pinch of sea salt and black pepper. Mash until smooth, then set aside.
3. Peel and finely slice the onion, carrots and 2 garlic cloves, then trim and finely slice the celery.
4. Bash the coriander seeds in a pestle and mortar until fine, then add it all to a medium pan over a medium heat with a good splash of oil. Pick in the thyme leaves, then cook for around 10 minutes, or until softened.
5. Meanwhile, roughly chop the mushrooms and sun-dried tomatoes, then add to the pan along with the vinegar and 2 tablespoons of the sun-dried tomato oil from the jar.
6. Cook for a further 10 minutes, then add a splash of wine, turn up the heat, and allow it to bubble away. Stir in the stock, lentils and chickpeas (juice and all), then leave it to tick away for 5 to 10 minutes, or until slightly thickened and reduced.
7. Pick and roughly chop the parsley leaves, then stir into the pan. Season to taste, then transfer to a baking dish (roughly 25cm x 30cm).
8. Spread the mash over the top, scuffing it up with the back of a spoon.
9. Finely slice the remaining garlic clove, then place into a bowl with the rosemary leaves, lemon zest, breadcrumbs and 1 tablespoon of oil. Mix well, sprinkle over the mash, then place in the hot oven for around 10 minutes, or until piping hot through.
10. Place under the grill for a further 2 to 3 minutes, or until golden, then serve with seasonal greens.

Risotto Base

Once you’ve mastered this simple risotto base, the world is your oyster (or gloriously stodgy italian dish!) The base itself combines short-grain rice which is packed with more fibre than traditional pasta, along with cheese - don’t forget that some fat in the diet is good for you!

Your additions can elevate this dish to a real nutritious wonder, from prawns which contain selenium, one of the most effective antioxidants at maintaining healthy cells, to asparagus which is a great source of fibre, folate, vitamins A, C, E and K.

Ingredients:

• 1 tbsp butter
• 1 tbsp extra virgin olive oil
• 1 onion, finely chopped
• 400 g arborio rice
• 1 cup white wine
• 1 litre stock (chicken or vegetable), hot
• Sea salt and freshly ground black pepper

Method:

1. Bring stock to a simmer in a saucepan over medium. Reduce heat and keep warm.
2. Heat the butter and olive oil in a large heavy-bottomed pan over medium heat. Add the onion and cook until soft.
3. Add the rice and stir for a minute or two until well coated with the oil and butter. Add the wine and stir until it is absorbed.
4. Start adding the hot stock, a ladleful or two at a time. With each addition of stock, stir steadily and constantly until the liquid has been absorbed. Keep gradually adding the stock and stirring constantly until the rice is plump and creamy, cooked but still slightly al dente (this takes about 20-25 minutes).
5. Season to taste.

Apple Crumble

This is the epitome of autumn to us - a Sunday evening treat of warm, gooey, crunchy nostalgia. Apples are incredibly good for you, linked with a reduced risk of many major diseases, including diabetes and cancer. What's more, cooked apples can be particularly helpful for gut health. Even better, apple crumble is probably the easiest desert there is to make!

Crumble Ingredients:

• 300g/10½oz plain flour, sieved
• pinch of salt
• 175g/6oz brown sugar
• 200g/7oz unsalted butter at room temperature, cubed, plus a little for greasing

Filling Ingredients:

• 450g/1lb apples, peeled, cored and cut into 1cm/½in pieces
• 50g/2oz brown sugar
• 1 tbsp plain flour
• 1 pinch ground cinnamon

Method:

1. Preheat the oven to 180C/350F/Gas 4.
2. Place the flour, salt and sugar in a large bowl and mix well. Taking a few cubes of butter at a time, rub into the flour mixture. Keep rubbing until the mixture resembles breadcrumbs.
3. Place the fruit in a large bowl and sprinkle over the sugar, flour and cinnamon. Stir well being careful not to break up the fruit.
4. Butter a 24cm/9in ovenproof dish. Spoon the fruit mixture into the bottom, then sprinkle the crumble mixture on top.
5. Bake in the oven for 40-45 minutes until the crumble is browned and the fruit mixture bubbling.
6. Serve with thick cream or custard.

Tip: Bramley apples will turn to a lovely fluff underneath your crumble, in this recipe with toffee-ish brown sugar. If you want a crumble with distinct apple pieces, use a dessert apple and reduce the sugar quantity.

Preparing for flu season

Due to the increased risk this year, the flu vaccination programme has been expanded, meaning up to 30 million people in England will be eligible. You can check if you qualify to have the vaccine free of charge via the NHS, or contact your local Boots or Tesco to see if they are offering vaccines in your local stores.

Don’t forget that, no matter how varied and nutritious your diet may be, it is important to stay healthy in other ways too. If you can, try to exercise daily or at least 3 times a week. Bracing walks on crisp days can clear out the cobwebs while boosting your heart health, a football kick around with the kids whilst you wait for the Sunday roast to cook or even some swimming in the warmth of your local leisure centre are all great ways to look after yourself. If you're self-isolating, open the windows and do a home workout!

Whatever you decide to do, keep your MedicAlert bracelet or necklace on at all times. For the equivalent of just £2.67 per day, you'll know that we're with you at every step, keeping you safe, just in case. 

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