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Autumnal Menu for Autumn
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Autumn is a season of shorter days and unpleasant weather, which entices us to spend more time indoors. During this time when we spend most of our time at home, it's worth paying attention to our diet and nutrition. The autumn menu should be diverse, healthy, and colorful to diversify our diet and ensure proper nutrition. To warm our bodies from within, it's worth preparing aromatic, warm dishes.
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How to create the optimal autumn menu
Rainy and windy autumn days can contribute to the development of diseases, so it is important to take care of the immune system. One way is to ensure that our diet provides as many essential nutrients as possible. A diet rich in vitamins and minerals has a positive impact on the immune system, which can reduce the risk of infection. The beginning of autumn is also the time when the availability of colorful summer fruits in stores decreases. The fresh fruit offer is significantly reduced, but the choice of seasonal products remains. From September to December, the following fruits are available: apples, pears, oranges, quinces, and kiwis. When it comes to vegetables, it is worth reaching for pumpkins, eggplants, zucchini, zucchini, or Brussels sprouts. Seasonal vegetables and fruits are the most aromatic, delicious, and provide the greatest health benefits. Another advantage is their lower price. The autumn menu should not be without spices associated with this time of year. It is worth adding cinnamon, cloves, ginger, or cardamom to dishes. They enhance the flavor and aroma of dishes and also have a warming effect.
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Autumnal Cuisine
Preparation time: 15 minutes Ingredients (per 1 serving): rolled oats 5 tablespoons (50 g), milk glass (240 g) orange piece (200 g),?? erythritol tablespoon (5 g), cinnamon 1⁄2 teaspoon (2 g), spice blend 1⁄2 teaspoon (2 g) and almond flakes tablespoon (10 g). Directions: 1. Pour milk into a pot, add erythritol, and bring to a boil. 2. Add rolled oats, cinnamon, and spice blend, and cook for about 5 minutes. 3. Meanwhile, peel the orange and cut into smaller pieces. 4. After cooking, transfer the oatmeal to a bowl, add the orange pieces, and sprinkle with almond flakes. Nutritional value (1 serving): – Energy: 465 kcal, – Protein: 19.1 g, – Fat: 13.3 g, – Carbohydrates: 70.1 g.
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Second breakfast – baked pear with curd cheese
Preparation time: 25 minutes Ingredients (per 1 serving): pear – piece (150 g), honey – tablespoon (10 g), curd cheese – 2 pieces (40 g), walnuts – 4 pieces (16 g), cinnamon – 1⁄2 tablespoon (2 g). Preparation: 1. Preheat the oven to 180°C. 2. Wash the pear, cut it in half, drizzle with honey and sprinkle with cinnamon. 3. Place the pear on a baking sheet lined with baking paper and bake for 15 minutes. 4. Remove the baked pear from the oven and let it cool for 5 minutes. 5. Serve with curd cheese and chopped walnuts. Nutritional value (per serving): – energy: 270 kcal, – protein: 10.1 g, – fats: 11.6 g, – carbohydrates: 33.1 g.
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The vibrant dinner goes with the duck
Time of preparation: 40 minutes Ingredients (per serving): duck portion (150 g), carrots 1⁄2 pieces (20 g), pepper 1 1⁄2 pieces (120 g), 4 tablespoons (80 g), canned tomatoes 1/2 bag (120g), barley groats 2 cups (50 g), vegetable broth 1⁄4 glass (120 gr), onion syrup 20 g olive oil a tablespoon (10 g), pepper seasoning (0, 2 g), salt 2 teaspoons (0. 2 g). Preparation: 1. Finely chop the onion. 2. Peel the duck, hollow it out and cut into 1-2 cm pieces. 3. Peel the carrots and cut into slices. Cut the pepper into cubes. 4. Heat olive oil in a pot. Fry the onions and then add the chopped vegetables. 5. Pour in the vegetable broth and canned tomatoes. Cook for 15-20 minutes. 6. After this time, add the drained chickpeas. Cook for another 5 minutes. 7. Serve the finished lecho with cooked barley groats. Nutritional value (1 serving): – Energy: 516 kcal, – Protein: 17.1 g, – Fat: 14.8 g, – Carbohydrates: 76.9 g.
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Dinner – bread with eggplant spread
Preparation time: 20 minutes Ingredients (per serving): Whole grain bread 2 slices (70 g), eggplant 1/3 pieces (100 g), carrots 1/2 pieces (20 g), garlic 1/2 clove (2 g), feta cheese two slices (40 g), olive oil two tablespoons (20 g), arugula handful (20 g), ginger, grated a pinch (0.2 g), chili a pinch (0.2 g), pepper a pinch (0.2 g), salt a pinch (0.2 g). Preparation 1. Preheat the oven to 180°C. 2. Slice eggplant and carrots into thin pieces (about 2 cm). 3. Arrange prepared vegetables on a baking sheet lined with parchment paper. Drizzle with olive oil and season to taste. Bake for 20–30 minutes. 4. Once vegetables are tender, transfer them to a bowl and blend until smooth. Add feta cheese and blend again. 5. Serve prepared spread with bread and arugula. Nutritional value (per serving): – Energy: 460 kcal, – Protein: 11.6 g, – Fat: 29.8 g, – Carbohydrates: 41.1 g.
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Scientifically reviewed by a clinical dietitian
• 20.03.2026
Olivia Davis
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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