21 Sep 2023 - News

Autumn Culinary Delights: Fall Fare, Directives, and Culinary Creations

Each year, the environment offers subtle cues that fall is approaching. The atmosphere carries a distinct fragrance, the winds gain intensity, and a gentle crispness permeates the air.

Autumn symbolizes a season of preparation and transformation for the impending colder climate. It conjures visions of bundling up, gathering around crackling fires, and indulging in comforting, soul-nourishing repasts.

Fall ushers in a predominance of Vata, the elemental force in Ayurveda associated with qualities such as:

1. Roughness

2. Windiness

3. Capriciousness

4. Coolness

5. Airiness

Considering the dynamic changes this season heralds, it is prudent to adopt lifestyle choices that foster a sense of stability and warmth, particularly in culinary choices.

Essential Principles of Autumn

In the realm of Ayurveda, fall underscores the significance of incorporating warm and well-cooked sustenance that imparts a sense of substance. On blustery days, a hearty homemade casserole far surpasses the satisfaction derived from a cold salad.

Ayurveda champions the concept of counterbalancing opposites to maintain equilibrium during the Vata season. Opt for edibles that possess grounding, stabilizing, warming, moisturizing, and softening attributes. Such foods are typified by thorough cooking, richness in oil, and a high content of protein and healthy fats. However, it is imperative to emphasize that this does not warrant a visit to any fast-food establishment. The key term here is "nourishing" – consume fare that invigorates and sustains vitality.

Selecting Seasonal Ingredients

Seek out locally sourced produce that aligns with the current season. Nature bestows fruits and vegetables that harmonize with the environment and pacify bodily imbalances. This explains the abundance of pumpkins, squash, and potatoes in specific regions during fall. These exemplify seasonal victuals that encapsulate the quintessentials of a balanced fall diet.

Consider a visit to your local farmers' market or a grocery store that champions regional agriculture to discern the bounty of the season. When planning your culinary repertoire, consider the availability of seasonal ingredients in crafting your menu.

Explore this guide to seasonal foods specific to your locale (applicable to the U.S. only). Additionally, experiment with the following fall favorites:

1. Simmered fruits

2. Clarified butter (Ghee)

3. Butternut squash

4. Sweet potatoes

5. Beetroots

6. Nuts

7. Avocado

8. Bananas

9. Mangoes

10. Fresh dates

11. Plums

12. Pumpkins

13. Root vegetables

14. Wholesome grains

Invaluable Culinary Tips

It is crucial to note that one need not be a seasoned chef to infuse vibrancy into their culinary creations. The liberal use of herbs and spices not only enhances flavor but also augments the nutritional value of your meals, transforming them into a delightful feast for the palate. Consider incorporating well-loved herbs and spices such as:

1. Basil

2. Cardamom

3. Cinnamon

4. Cloves

5. Cumin

6. Ginger

7. Italian herb blend

8. Nutmeg

9. Rosemary

10. Turmeric

11. Vanilla

For those constrained by time, employing a slow cooker to prepare stews and other dishes throughout the day or night proves a pragmatic choice. To create a substantial foundation, incorporate cooked grains like quinoa and pair the meal with steamed or roasted vegetables and legumes. Roasting vegetables presents an accessible and versatile cooking method, enabling a variety of spice and oil combinations.

Given that many warm soups and stews necessitate broth, consider crafting your homemade broth by freezing unused vegetable scraps. When a full bag accumulates, transform these remnants into a delectable homemade broth.

Embrace Simplicity

Ultimately, fall cuisine adheres to no rigid directives. The objective is to cultivate practices that nurture the best version of oneself. You may already intuitively or traditionally incorporate much of this wisdom into your daily life.

This season symbolizes a period of change and transformation, a fortuitous occurrence. Confronting these transitions with equanimity and physical vigor enhances your capacity to surmount challenges. Your diet is a realm you can effortlessly regulate, and it wields a profound influence on both your physical and mental well-being.

Here are some culinary and dietary recommendations to help you embrace this season from a vantage point of stability, robustness, and gratitude:

1. Prioritize warm victuals and beverages

2. Integrate heartier and more oleaginous fare into your diet

3. Maintain proper hydration

4. Commence your day with warm lemon-infused water

5. Experiment with a medley of herbs and spices

6. Favor flavors that encompass sweetness, sourness, and saltiness

7. Curtail the consumption of raw vegetables, cold, or frozen foods

8. Establish and adhere to regular meal schedules

9. Create visually appealing and enticing meals

10. Dine at a table, savoring each morsel

Without further ado, let us embark on a culinary journey with three autumn-inspired recipes (Serves 4).

Creamy Potato and Leek Soup

Soups offer an effortless means of nourishing the body and warming the soul. They are also easily storable and reheat gracefully for multiple servings. Delight in this recipe for a satisfying soup on chilly evenings.

Ingredients:

- 6 medium red or white potatoes, peeled or unpeeled, and cubed

- 1 teaspoon of ghee or olive oil

- 2-3 cups of chopped leeks or shallots

- ½ teaspoon of black pepper

- 1 teaspoon of Bragg Liquid Aminos or tamari

- 1 tablespoon of tarragon

- 2 teaspoons of thyme

- 1 teaspoon of salt

- 5 cups of vegetable stock

- Nutmeg

- 2 tablespoons of freshly chopped parsley

Directions:

1. Place the cubed potatoes in a bowl of cold water and set them aside. Heat the oil in a large soup pot.

2. Add the leeks, pepper, and aminos to the pot. Sauté the leeks over medium heat until they turn golden brown. Add the tarragon, thyme, and salt.

3. Drain the potatoes and introduce them to the sautéed mixture. Ensure the potatoes are thoroughly coated with the aromatic herbs and continue sautéing for approximately 4 minutes or until the potatoes begin to acquire a golden hue.

4. Cover the potatoes with vegetable stock and bring the concoction to a boil. Reduce the heat and allow the potatoes to simmer until they become tender.

5. Let the soup cool for 10 minutes, then blend it into a smooth consistency using a hand blender, regular blender, or food processor. Garnish the soup with a pinch of nutmeg and freshly chopped parsley.

Roasted Vegetable Medley

Vegetables serve as an abundant source of essential nutrients for your body. Try this roasting recipe to infuse your next dinner with enticing flavors. These roasted vegetables can serve as a standalone dish or complement an entrée.

Ingredients:

- 2 teaspoons of ghee or olive oil

- 1 tablespoon of Bragg Liquid Aminos or tamari

- 1 tablespoon of balsamic vinegar

- 1 tablespoon of dried basil

- ½ teaspoon of black pepper

- 1 teaspoon of dried dill

- 1 cup of peeled and cubed eggplant*

- 1 large yam, peeled and cut into ½-inch cubes

- 1 cup of asparagus, cut into 1-inch pieces (approximately 10 spears)

- 2 medium carrots, cut into ¼-inch slices

*Feel free to substitute vegetables based on preference or what is in season.

Directions:

1. Preheat the oven to 350 degrees. Grease a baking sheet with olive oil.

2. In a large bowl, combine the oil, aminos, vinegar, basil, pepper, and dill. Whisk the ingredients together with a fork.

3. Add the prepared vegetables to the mixture and ensure they are well-coated with the seasoned oil.

4. Spread the vegetables evenly on the greased baking sheet and place it in the oven for 20-30 minutes. Alternatively, thinly slice the vegetables, coat them in the oil mixture, and grill them on an oiled outdoor grill.

Variation: Replace basil with 1 teaspoon of curry powder and 1 teaspoon of garam masala for an alternative spice profile.

Cardamom Cookies (Makes 12 cookies)

Indulge your sweet tooth with this recipe for buttery, cardamom-infused cookies that capture the essence of fall and delight the palate.

Ingredients:

- ½ cup of cold ghee 

- ½ cup of turbinado sugar

- 1 ¾ cups of whole wheat pastry flour

- ½ teaspoon of salt

- ½ teaspoon of nutmeg

- ½ teaspoon of cardamom

- 2 tablespoons of lemon juice

Directions:

1. Preheat the oven to 350 degrees. Grease a baking sheet and set it aside.

2. In a mixer, combine the butter and sugar until they form a creamy consistency.

3. In a separate bowl, combine the whole wheat pastry flour, salt, nutmeg, and cardamom.

4. Gradually add the flour mixture to the butter mixture while mixing at a low speed. Slowly introduce the lemon juice until a stiff dough forms.

5. Use a 1-ounce scoop or a tablespoon to shape the cookie dough onto the prepared baking sheet, leaving 2 inches of space between each cookie.

6. Gently flatten each cookie with the palm of your hand.

7. Bake for 10–15 minutes, or until the cookies achieve a light golden hue.

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These autumn-inspired recipes are imbued with warmth and flavor, perfect for savoring during this season of transformation.

Enjoy the nourishing delights of fall!

Christianne Madrazo. Certified Ayurvedic Practitioner, graduate of Mount Madonna Institute, College of Ayurveda in California, and student of Dr. Vasant Lad, one of the world’s foremost experts in Ayurveda.

AyurVida Wellness and Clinic is located in Mission Hills, San Diego, CA.

FOR ASSISTANCE TEXT 619-637-0201