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Autumn is a lovely time to enjoy the last of the warmer days, and with cooler weather on the way it’s a prime time for snuggling up indoors and enjoying your favourite comfort foods. Luckily, Autumn's harvest has a lot to offer.

In fact, researchers who studied tribes living in the Savannah have shown that eating fruits and vegetables that are in season boosts gut health and reduces the risk of inflammatory bowel disease and bowel cancer.

So we encourage you to have a break from meat, and enjoy the beautiful bounty Autumn has to offer.

+ Potato Smash Salad - seasonally sensational 

4 serves


  • 500 grams of new chat potatoes skin on
  • 100 mls of extra virgin olive oil
  • 50 grams of fresh shelled green peas
  • 100 grams of boiled broad beans
  • 3 Boiled eggs
  • 3 Spring onions
  • 600 grams of Greek yoghurt
  • Salt and pepper to taste
  • 3 sprigs of dill (dill leaves removed from stalk)


  1. Boil potatoes in water for approximately 12 minutes until a fork passes easily into the potato
  2. Drain them and let them dry, add them to a large bowl and smash them down gently until they split into two or three pieces
  3. Blanch broad beans and green peas for 2 minutes in boiling water and drain and cool
  4. Boil the eggs and remove the shell, leave to cool, chop into chunks
  5. Chop the green parts of the spring onions finely
  6. When all ingredients are completely cool add them to the large bowl of potatoes
  7. Sprinkle the dill leaves on top
  8. Mix the Greek yoghurt gently through until all ingredients are coated and the colours appear even
  9. Set aside for 30 minutes so the flavours mature before serving

+ Apple pumpkin muffin tops – great for morning tea shares 

Makes 16 mini muffins with muffin tops


  • 50 grams rolled oats with a little extra for decoration
  • 200 grams of wholemeal flour
  • 50 grams of flaxseed meal
  • Enough peeled boiled cooked pumpkin puree to make ¾ cup
  • 245 mls of milk of your choice
  • 1 teaspoon of vanilla extract
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • ¼ cup of stevia
  • 3 tablespoons of melted coconut oil
  • 1 egg OR vegan 1 teaspoon of No Egg replacer to 2 tablespoons water
  • 2 Large peeled, cored and finely chopped apples
  • 1 teaspoon of cinnamon powder (if desired)


  1. Preheat oven to 180 C
  2. Line mini muffin tin with paper cake liners and spray the entire tray with olive oil to ensure the spaces between the cups are oiled to prevent muffin tops from sticking
  3. Heat one tablespoon of coconut oil in a non-stick pan and sauté apple chunks add cinnamon if you like the taste
  4. Let them cool
  5. In a separate bowl add milk of your choice in bowl with pumpkin puree, stevia, vanilla extract, egg (or egg replacement )
  6. Sift flour, baking soda and baking powder over the mixture, finally turn the sifter over and add the leftover wholemeal.
  7. Stir the ingredients through lightly
  8. Finally add apples and oats and gently mix through
  9. Fill the mini muffin cups to full this way you will get a muffin top
  10. Sprinkle a few oats on top for effect
  11. Cook for 15-20 minutes until golden brown and they bounce back on light touch
  12. Once cooled they can be stored in an airtight container for two to three days in the fridge

+ Autumn Fruit & Vegetables

Apples (Custard)AsparagusSquash
Bananas BeansSweet potato
Grapes (Green & Red)BeetrootTomatoes
Peaches Cucumbers
Pears (Nashi & Peckham)Eggplant
PlumsSnow peas
QuincesSpring onions