The Taste of Autumn: 5 Must-Try Autumn Recipes

education food prep recipes Apr 27, 2021

As the leaves begin to turn their magnificent colours and the temperatures start to drop, signs of autumn are everywhere. Just what is it about autumn that brings about feelings of nostalgia? Memories of snow sports, warm fires and cozy sweaters come to mind — and the irresistible assortment of fall foods that accompany them.

Evolutionarily, we are designed to eat according to the seasons. Foods are at their nutritional peak, they provide properties that help keep our bodies comfortable during changing temperatures, and best of all, the flavour of in-season food is unparalleled. Autumn foods are designed to prepare our bodies for low food supply in the winter and to provide rich sources of vitamins and minerals to fill our nutrient reserves.

Looking for some new autumn staples? 



This fruit has enough varieties and flavours to appeal to everyone — sweet, tart and even sour make apples nature’s candy. Beyond the incredible taste, apples are an excellent...

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Paleo Granola with Cinnamon and Honey

I like this recipe because it is gluten free and food prep friendly. Making this batch of granola lasts the whole week to feed me and my other half! Cooking in bulk saves not only money but time! 

It makes your home smell delicious and it packed with a variety of nutrients!

Having a goof course of fat for breakfast keeps us satisfied, fuller for longer and our brains off to a great start! 


  • 2 cup raw almonds
  • 2 cup raw cashews
  • 2/3 cup raw pumpkin seeds
  • 2/3 cup raw sunflower seeds
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup virgin coconut oil
  • 2/3 cup honey
  • 2 tsp. pure vanilla extract
  • Pinch of sea salt
  • 4 tsp. ground cinnamon
  • 1 & 1/2 cup dried cranberries or goji berries


  1. Preheat oven to 140 °C
  2. In a food processor or blender, add almonds, cashews, and coconut flakes to chop into small pieces. Do not over blend.
  3. Heat coconut oil, honey, cinnamon and salt over medium high heat in a large saucepan, for about...
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What are the health benefits of seeds? Including hemp seeds?!

Big nutritional benefits can come in small packages.

Seeds are one of the easiest, cheapest and most versatile ways to add nutrition to a meal. They can be a sneaky addition – scattered into stir-fries, added to smoothies, sprinkled into cereals, yoghurt or salads – or they can be the centre-stage stars of a biscuit, veggie pattie, raw ball or slice.

Seeds are sources of:

  • soluble fibre (for bowel health, try equal quantities of ground linseeds, pepitas and sunflower seeds on your breakfast)

  • protein (when complemented with legumes, except hemp seeds which are a complete protein – more on them shortly)

  • vitaminE

  • healthy oils

  • satiety(that‘full’,satisfied feeling after a meal).

Seeds are little power houses of healthy fats, soluble fibre and various minerals and vitamins, including vitamin E. They vary in the phytochemicals, minerals and vitamins they provide, so mix them up for a range of benefits.

So what do different seeds have to offer?

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Mood Boosting Chocolate Slice - (great for PMS)

education food prep recipes Aug 19, 2020

This slice can satisfy a chocolate craving while giving you a good dose of nutrients that may support mood – in particular, magnesium and vitamin B6.



  1. Process Brazil nuts in a food processor until they become a coarse meal. Remove from bowl, set aside.
  2. Process dates in food processor for 1-2 minutes, until they form large clumps. Add Brazil nut meal and raw cocoa to dates, process to combine.
  3. Transfer mixture to large mixing bowl, add oats, seeds and pepitas, and use your hands to combine the mixture well.
  4. In a small saucepan, warm the ABC spread and maple syrup over low heat until melted, combined and pourable. Do not let it boil.
  5. Add to...
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Thai Peanut Chicken

food prep recipes Aug 16, 2020

I love this recipe because it is absolutely delicious and easy to cook. It's a matter of throwing the ingredients into a slow cooker and walking away. I had to share this recipe because I have been using it for food prep every day for about 4 weeks straight without being bored and that goes for my partner too! 

I cook seasonal veggies as a meal filler and to add more nutrients into my lunch. I cook rice for my partner who is fussy with vegetables. You can make it suit your own individual needs/preferences by switching up your sides. 

Makes about 6 serves. 


8 small Chicken Thighs, deboned 
6 Tbsp. Salsa
1/4 cup GF Soy Sauce or Tamari 
1 Tbsp. Fish Sauce
2 Tbsp. Rice Vinegar
1 tsp. Onion Powder
1 tsp. Garlic Powder
2 tsp. Ginger Powder
2 Tbsp. Chili Garlic Paste
1/4 cup PB2 or Peanut Butter 
Juice 1 Lime
1/2 cup Cilantro, chopped
1/4 cup Coconut Oil


1. Place chicken thighs in the bottom of the slow cooker.
2. In a bowl, mix...

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Chicken, Dhal and Coconut Soup

food prep recipes Jul 12, 2020

This soup is a mixture between dhal and chicken & corn soup with an exotic twist. It is simply fresh, delicious and very nutritious!

Legumes are a wonderful source of fibre and high in protein and coconut cream is rich in dietary fats. This will keep you full and satisfied between your meals.

This recipe is perfect for food prep or to serve your entire family! You will need a big pot or wok to make this recipe. I personally make this as a food prep option for me and my partner to have as lunch throughout the week. It would be kept refrigerated for 3 days. However if its just for you soup is a great frozen meal, just remember to leave a little extra room at the top as it will expand when frozen. 

I hope you enjoy this as much as I do! 


  • 1.5 cup split moong dhal or red lentils (double this for vegan option and skip the chicken)
  • 600g chicken thigh, sliced (optional if you want vegan option)
  • 2 cups of frozen corn, thawed 
  • 6 spring onions, chopped
  • 1.5 Tbsp...
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How To Make Kombucha

I started drinking Kombucha early in my health and fitness journey - bottled & store bought as a wholesome alternative to sodas or juices. Even through this drink has been around for thousands of years the market has recently exploded and there are thousands of brands and flavours to enjoy and they are great - I still drink them often. 

Now I know all the amazing health benefits of kombucha (probiotics)! I like to make my own as whenever you make something yourself, you tend to get a higher quality product and more value for money. I enjoy the home made stuff a little more as it has a stronger taste and not so diluted like the store stuff and it is fun to experiment flavours with. 

What you need

  • A Large 3.5L Jar (to let the kombucha ferment in) I got mine from Kmart for $8. It was in the decoration section. 
  • A funnel 
  • A muslin cloth - again Kmart 
  • 1 x large rubber band / or string
  • 3 x glass 1L bottles - I got mine from the supermarket
  • 8 x...
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Healthy Slow Cooker Italian Chicken

food prep recipes Jun 14, 2020
This Healthy Slow Cooker Italian Chicken is easy to make in the crock pot! Boneless chicken breasts or thighs simmered in a richly flavored tomato sauce. Serve with GF pasta or rice for a family-friendly dinner or great for food prep. 
I usually steam up 2 broccoli heads an divide this by 3 meals. For my partner I cook up a box of GF spiral pasta and divide that by 3 meals. So in total it makes 6 lunch boxes. I divide the chicken and sauce evenly for this meal. (He has a extra meal a day, I just snack when I am hungry). 


  •  1 tablespoon extra-virgin olive oil — plus 2 teaspoons, divided
  •  1kg boneless skinless chicken thighs (can use breast)
  •  1 tsp salt
  •  1/2 tsp black pepper
  •  1 medium yellow onion — chopped
  •  3 cloves garlic — minced
  •  1 Tbsp balsamic vinegar — plus 1/2 teaspoon, divided
  •  2 x ...
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Gluten Free Banana Muffin

food prep recipes Jun 09, 2020

These muffins are a great addition to any lunch box or a nice treat for your loved ones to enjoy! I often make these as snacks for my partner, then I eat a couple through the week. This way I can justify making a whole batch. Just like anything these are to be enjoyed in moderation. 

Makes 10 medium sized muffins. 


  • 3 ripe bananas, mashed
  • ¼ cup natural, organic butter, melted
  • l egg, beaten
  • l teaspoon natural vanilla extract
  • l teaspoon gluten free baking powder pinch of salt
  • 1/3 cup coconut sugar 
  • l tablespoon cinnamon
  • l cup buckwheat flour
  • ½ cup coconut flour
  • ½ cup coconut milk *.
  • Dark chocolate - optional 


l. Preheat oven to 160° C fan forced and line muffin tins with muffin cups.

2. Add the mashed bananas, butter, egg and vanilla into a bowl and mix until

3. Fold in the baking powder, salt, sugar, cinnamon, and sifted flour.

4. Pour in coconut milk and mix well until combined - if the mixture appears...

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Lemony Tahini Dressing

food prep recipes May 18, 2020

This fabulous dressing is so versatile you can use it as a marinade too. My favourite way is over roasted cauliflower in a nourish bowl or as a salad dressing. 

Makes about 1/2 cup


  • juice of 1/2 lemon
  • 1 tsp lemon zest 
  • 3 Tbsp hulled tahini 
  • 1 tsp raw honey 
  • a pinch of chilli flakes
  • 1/2 tsp ground cumin
  • 1/2 garlic clove, crushed 
  • pink rock salt & pepper to taste
  • 3 Tbsp filtered water


Place all ingredients in a mixing bowl and whisk to combine. 

Serve straight away or store in the fridge for upto 5 days. 


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