Read on to learn how to make the most of your fall rituals.

AUTUMNAL FOODS

As we move from summer to autumn, you can help your body stay in balance by adding more of these seasonal foods to your diet. It’s a great time to re-introduce more cooked foods and experiment with new spices. Notice what your body naturally starts to crave more of and listen.

• FRUIT
  Figs, dates, apples, blackberries, pears, plums, rhubarb, pomegranate
• VEGETABLES AND SALAD
  Beetroot, squash, cauliflour, leeks, sweet potato, mushrooms, kale, sweetcorn
• HERBS AND SPICES
  Cinnamon, nutmeg, ginger, oregano, cumin, paprika, turmeric, black pepper
• GRAINS AND MORE
  Sesame seeds, pumpkin seeds, chickpeas, hazelnuts, walnuts, tofu, pine nuts, buckwheat

INDIAN INSPIRED GOLDEN DHAL

An all time Nourish favourite and perfect Autumnal dish – this golden dhal recipe ticks all of the boxes, bursting with warming spices, grounding lentils and earthy root veg. You can serve this dhal on it’s own as a nourishing hot pot, or with your choice of rice or bread.

INGREDIENTS – SERVES 4

• 1 tbsp Coconut Oil
• 1 Small Onion
• 3 Garlic Clove
• 1 tbsp Fresh Ginger
• 1 cup Red Lentils
• 600ml Boiling Water
• 200ml Canned Coconut Milk
• 1 Large Fresh Tomato
• 125g Carrots
• 50g Spinach
• Salt and Pepper
• 1/2 tsp Cumin Seeds
• 1/2 tsp Mustard Seeds
• 1 tsp Garam Masala
• 1/2 tsp Ground Coriander
• 1/2 tsp Curry Powder
• 1/2 tsp Ground Cumin
• 1/4 tsp Nigella Seeds
• 1 1/2 tsp Turmeric
• 1/4 tsp Chilli Flakes
• 2 Curry Leaves
• 1 Bay Leaf

DIRECTIONS

Step 1
Prepare the lentils by washing and soaking as directed on the packet. Once prepared, bring toa simmer in a saucepan with 600ml boiling water.

Step 2
Fry the cumin seeds and mustard seeds in coconut oil until aromas have been released,then add onions until golden, followed by ginger and garlic. Add the rest of the spicesfollowed by the chilli flakes, curry leaves, bay leaf and coconut milk.

Step 3
Finely chop carrots into small (approx 1/4cm) cubes and cut tomato into 8 segments. Add tothe coconut milk spice mix and let simmer for 10 minutes.

Step 4
Once lentils are cooked, add them to the coconut milk spice mix, add spinach, salt (I add about1.5 tsp), and pepper to taste, and stir well to mix. Leave to simmer for a further 5-10 mins. Serveand enjoy!

GET CREATIVE

This Indian inspired golden dhal lends itself to lots of yummy variations. There are so many ways to mix it up and make it your own… Here are some ideas to get your creativity flowing!

MIX UP THE VEG
Change up some of the ingredients! You could try swapping carrot for butternut squash or pumpkin, and spinach for kale or spring greens.

TRY A NEW LENTIL
You can substitute the same quantity of red lentils for any type or mix of lentils, just check the cooking instructions for the ones you choose 🙂 I really love mung beans in this recipe!

MAKE IT A CURRY
Omit the lentils and water, and use the same amount of coconut milk or swap for canned tomatoes. Swap the lentils for your favorite beans, chickpeas or extra veggies + add more liquid as desired.

ONE-POT KITCHIRI
Sub half the lentils for rice and ta-da, you have a delicious one pot meal for those days when it just needs to be simple. Start with step 2 and then add all ingredients to the pan, put the lid on and simmer for around 20-30mins, checking every 10 mins and adding more liquid as needed.

HEALTH TIPS

GUT HEALTH – SUPPORT YOURMICROBIOME
Diversify the plants your’re eating. Pick a new vegetable or fruit to try each week and begin to increase the variety of plants you consume.

WARMING FOODS – MOVE WITH THE SEASON
As the days begin to getcolder, you might naturally crave more warming, comfort foods. Listen to your body and enjoy more cooked foods.

LIGHTS OUT – GOOD SLEEP
Try creating some new bedtime rituals that decrease your exposure to lights and screens at least an hourbe fore you sleep.

LOVE YOUR CYCLE – EMBRACE CHANGE
Give yourself permission to change and have different needs every day, and see how this has a positive impact on your mood and wellbeing.

BE CREATIVE – TRY SOMETHING NEW
It’s great to eat the foods we love, but it can be easy to forget to try something new. Here’s your reminder to try anew recipe or meal this week!

MOON MAGIC

Deepen your connection with nature by taking time out to meet with the moon twice a month. The moons energy is heightened 3 days either side of the dates below.

FULL MOON RITUAL – 09/29, 10/28, 11/27
Enjoy a heart opening cup of Ceremonial cacao under the full moon. Take sometime for contemplation, as the moon shines a light on where you’re at and where you’re going. A lovely time to connect with the energy of gratitude and count your blessings. Try setting aside 15 minutes to sip your cacao in stillness and listen to the wisdom that arises within.

CINNAMON SPICED CEREMONIAL CACAO RECIPE
15-30g ceremonial cacao
1 tbsp cocount sugar or maple syrup
1/2 tsp cinnamon
Pinch of cayenne pepper
Pinch of sea salt
200ml of milk or water
Heat the milk or water on the hob and then mix everything together in ablender.

NEW MOON RITUAL – 10/14, 11/13, 12/12
Go out into the forest with a warming cup of this spiced chai latte, gift yourself time offline and simply breathe and be with what is. The new moon will support you with leaving behind what no longer serves you, so shake off the old leaves and let yourself start afresh. Embrace the joys of Autumn… begin to slow down in preparation for winter, welcoming in afternoons spent snuggled under a blanket with warming teas and lots of layers, as you watch the sunsets begin to draw closer in

CHAI LATTE RECIPE
300ml coconut milk
1/2 tsp ground caramom
1/2 tsp ground cinnamon
1/4 tsp ground ginger
Pinch of ground nutmeg
Pinch of black pepper
Optional teaspoon of honey or maple syrup
Heat the milk or water on the hob and then mix everything together in ablender.

 
Credits: April Moodie at https://www.thenourishco.co.uk/