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Healthy Autumn Recipes

Must-try healthy autumn recipes

The weather is changing and you may find yourself craving warm comfort foods. You are not alone! We here at Katoka know how you feel, so we thought we might gather up some healthy autumn recipes to satisfy those cold weather cravings.

Healthy Autumn recipes

Apple Crisps

If you are looking for a great snack or a good pairing with cheese and wine this fruity snack is sure to delight. To make these tasty treats all you do is pre-heat your oven to 110 degrees Celsius slice your apples as thin as desired, sprinkle with cinnamon, bake for 45 minutes, turn them over and bake for another 45 minutes.


Spiced Red Lentil, Tomato, and Kale Soup - 30 Mins

  • 1 teaspoon coconut oil (or other oil)

  • 2 large garlic cloves, minced

  • 1 sweet onion, diced

  • 3 celery stalks, diced

  • 1 bay leaf

  • 1-2 teaspoons ground cumin

  • 2 teaspoons chili powder

  • A half teaspoon ground coriander

  • A smoked sweet paprika, to taste

  • a pinch cayenne pepper, or to taste

  • 14-oz can diced tomatoes

  • 1185- 1422 ml vegetable broth, more if desired

  • 225 grams red lentils, rinsed and drained

  • fine grain sea salt and pepper, to taste

  • 2 handfuls torn kale leaves or spinach

In a large pot, saute, the onion and garlic in oil for about 5-6 minutes over medium heat. Add in the celery and saute for a few minutes more. Stir in the bay leaf and the spices (cumin, chili powder, coriander, paprika, cayenne). Source|

You can add half the spices and add more later if you prefer. Stir in the can of tomatoes (including juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes, until lentils are tender and fluffy. Stir in kale or spinach and season to taste adding more spices if you wish.

golden raisin

Crispy Chicken Thighs With Golden Raisin Compote - 40 Mins

  • 1 and 1/2 tablespoons unsalted butter

  • 5 oz. butternut squash, peeled and cut dice sized

  • 1 large shallot, minced

  • 1/2 Granny Smith apple, —peeled, cored and cut dice sized

  • 1/4 teaspoon ground cinnamon

  • 1/4 teaspoon cayenne pepper

  • 282 grams golden raisins

  • 118 ml dry white wine

  • 28 grams honey

  • 1 teaspoon chopped thyme

  • Salt and freshly ground black pepper

  • 14 grams vegetable oil

170-225 gram bone-in chicken thighs

Preheat the oven to 180°C. In a non-stick frying pan, melt the butter. Add the squash, cover and cook over moderate heat until almost tender, 3 minutes. Add the shallot and cook for 1 minute.

Add the apple, cinnamon and cayenne and cook for 1 minute. Add the raisins, wine, honey and thyme and cook until the wine is almost evaporated. Season with salt and pepper in an ovenproof non-stick frying pan, heat the oil.

Season the chicken with salt and pepper and add to the frying pan, skin side down. Cook over high heat until the skin is crisp, 5 minutes. Turn the chicken, transfer the pan to the oven and roast for 6 minutes, until cooked through. Source |



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