simple & nourishing autumnal eats
simple & nourishing autumnal eats
when in doubt: blend a soup, make pasta, roast veg, or layer stuff on sourdough
Autumn in the Northern Hemisphere is known for its transformative qualities (from warm to chilly, from smoothies to soups, from green trees to dried leaves), and so far it’s certainly been transformational in uncertain and surprising ways (which I guess - albeit challenging - are components of transformation…?).
Because food is a universal cultural anchor, and - as Hippocrates reminds us - is also “thy medicine,” it’s no surprise that a nourishing meal is so physically and emotionally soothing.
Said soothing is especially true during transformative times, and especially throughout the colder months when all you (I) want is to bundle up under a blanket with a warm beverage and good book or flick.
Clients and friends have often expressed to me how they find food and meal planning overwhelming, and I get it - sometimes I really don’t feel like making the effort to do all the chopping and cooking and cleaning, even if teamwork is involved.
Over the years of studying, health coaching, and experimenting with different holistic modalities and diets for my own healing, I’ve found that healthy, nourishing food doesn’t have to be overly complicated or highly restrictive.
As I continued to test different recipes and techniques - which, like any skill, is an ongoing process - cooking started to come much more naturally to me; I learned that throwing together a satiating meal could be creative, simple, and fun.
And even if I don’t have a ton of time, a genuine desire, or physical / mental energy to cook, I know that I can always easily roast / sauté / steam some veggies, cook some lentils and rice or quinoa with spices all in one pot, bake some chicken or salmon with olive oil and lemon, or pile a few things on a thick slice of sourdough (recommend).
The internet helps a lot when I don’t know how exactly to do what I want to do, then I modify accordingly based on my own knowledge and what I have on hand.
And thankfully, I also live by a few amazing Italian-owned pizza spots...
*Hot quick-cooking tip: I often use Divya’s Ayurvedic one-pot meals which are ready in 20 minutes, super tasty, flavorful, and filling. Use code SASHAN15 for 15% off.
I’m not saying that A. you must eat just like me or B. I’m doing everything “right” - I know from 12 years of teaching and coaching that everyone needs are unique, and we all have different tastes (for example, I am a cilantro-tastes-like-soap person).
But because my French residency and Italian heritage have instilled in me the enormous pleasure-component behind food, and because I’m deeply committed to holistic and ecological living, I’d love to be a resource for people when they need a little boost if they’re feeling overwhelmed in the kitchen (or life in general).
And because fall and winter are times to turn inward and into the kitchen for mind-body nourishment, I’m happy to share what I’ve learned and what I’ve eaten that tasted really good, just like when I turn to chefs / cooks like Alison Roman, Julius Roberts, Deliciously Ella, or Sarah Pachelli for tips (and OK fine, sometimes TikTok).
For what it’s worth (i.e. ideas / inspiration), here are some Autumnal eats that kept me feeling fueled and anchored in good times and weird transitional times; in good health and tired health; on warm sunny days and cold rainy days (etc etc etc).
Enjoy my Mindful Morning free ebook and virtual workshop for easy breakfast recipe templates and insights on movement, mindfulness, and more.
*For more delicious eats paired with daily movement, meditation, and very good vibes, get on the list to get updates to join me on retreat in 2025 :)
Weekend Pancakes. Typically with bananas, typically on Saturdays in our kitchen. I use whatever flour we have on hand - the last few batches were made with semolina and pizza flour, which were delightful. We served them with toppings of stewed cinnamon apple and pear slices, whipped egg whites with vanilla sugar and yogurt folded in, toasted walnuts, and raw honey. Mmm!
I use this simple template, similar to Jamie Oliver’s easy 1-cup pancakes.
Fall Squash Soup. While I was roasting carrots and red kuri squash, I cooked mung dahl (split red lentils would work, too) in chicken stock with garlic, shallot, ginger, olive oil, salt and pepper, and a bit of red chili and paprika. I blended it all together and topped it with toasted seeds; it was served with khorasan sourdough bread from a favorite bakery in Nice and French salted butter. Not unlike a warm hug!
Didn’t use a recipe, just roasted the veg, then blended with cooked lentils (soak in filtered water for several hours, drain and rinse, cook in water or stock for 20-30 minutes).
Linguine and Meatballs. An ode to my mother’s Italian side, cooked by my German partner with organic French produce. He kept it simple with a few fresh tomatoes cooked in tomato sauce and garlic, linguine, parmesan, and our balcony parsley and basil. Ground beef meatballs. Salt and pep to taste. Classic and cozy!
Raph lightly followed this pasta recipe based on what we had.
Roasted Veg Bowl. When in doubt: roast all the veg. I roasted beets and carrots with olive oil and za’atar, sautéed white beans and purple endive with olive oil and za’atar, scooped it all into a big plate-bowl, added salt and pepper, and topped with toasted sunflower seeds and feta. Easy and delicious!
No recipe, just roasted some stuff in the oven and satuéed other stuff in a pan - all with olive oil, salt, pepper, and herbs (here are some tips for roasting veggies in the oven).
Spaghetti Carbonara. Another Italian staple, perfect for a cold night. Raph used French lardons in place of pancetta. Bellissimo!
We mostly followed this recipe - the video is educational and fun to watch.
Linzer Torte. This was the first time I made this for Raph’s birthday, using his Grandma’s minimally-instructed recipe (as all Grandma recipes should be). I placed homemade dough (whole wheat flour, ground walnuts and hazelnuts) between two silicone baking sheets and rolled it with a reusable water bottle, baked it with currant jam from the Alps, and impatiently waited for 1 day for the flavors to settle. 10/10!
It’s a secret family recipe, but Martha has a good one.
Porcini and Polenta / Scallops and Lemon Risotto. When we eat out, I’m often inspired to try my version of a dish I loved at home. We enjoyed an incredible meal at the seasonal, family owned Le Séjour Café in Nice for Raph’s birthday: porcini over polenta to start (want to recreate), buttery scallops with lemon risotto for the main, crispy dry Côte du Provence white wine to drink. All divine, no notes!
Make a reservation at this resto if and when you’re in Nice.
Savory Bean Brunch. This is Raph’s go-to savory brunch, and now I crave it often, especially on a chilly Sunday. Fry or boil eggs, sauté shallots and thyme with white beans and chopped cherry tomatoes, serve with baguette and salted butter. Satiating!
No recipe, just some ingredients in a pan - refer to Martha re: fried eggs.
Simple Tomato Toast. End of season cherry tomatoes and fresh French chèvre on seedy sourdough with olive oil, balsamic, balcony parsley and basil, salt and pep. Yum!
No recipe, just some good stuff layered on top of good bread.
Other seasonal favorites: almond biscotti, maple granola, tahini hot cacao, matcha.
What meals have been nourishing you so far this season?
Take good care,
S
oh how i love these suggestions! we also do weekend pancakes regularly — going to steal some of your toppings suggestions! also that eggs + beans dish sounds right up my alley. merci!!