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Autumn is officially here and as the temperature starts to drop, we naturally gravitate towards more warming and comforting foods. Here are my top 5 tips on how to maintain health whilst eating for comfort and warmth!

  1. Make sure breakfast contains a serve of protein – if oats are your go to during autumn, top with 1-2 tbsp. hemp seeds or LSA and thick greek yoghurt to boost the protein content.
  2. Bulk out meals with legumes – legumes are a source of plant-based protein, complex carbs and fibre, all of which are incredibly satiating and will keep you fuller for longer. If you aren’t familiar with legumes examples include lentils, chickpeas, cannellini beans, red kidney beans, mixed beans, black beans, black eyed peas and adzuki beans to name a few.
  3. Experiment with warm salads – salads don’t have to be reserved for summer, try adding roasted vegetables, crumbled falafel, grilled meat etc to make salads a warming meal and dress with a homemade dressing using warming spices with as turmeric, ginger, cinnamon, cumin, garlic and chilli.
  4. Make a vegetable soup and serve as an entrée before dinner especially if you are prone to overeating at night or are seeking comfort and warmth. The soup can double up as a quick lunch, but don’t forget to add a source of protein to keep appetite stable.
  5. Make dessert from fruit – we have a wonderful supply of fruit during autumn including apples, pears and my favourite, figs! As a special after dinner treat, try my maple syrup baked figs with ginger mascarpone recipe below.

Maple Syrup Baked Figs with Ginger Mascarpone

Serves: 4

Pre: 5 minutes and cooking 20 minutes


8 figs, halved

2 tbsp. virgin coconut oil

2 tbsp. clear honey

2 tsp. cinnamon, ground

2 tbsp. orange juice

2 star anise

1 tsp. orange zest

1 cinnamon quill

Ginger Mascarpone

1 tsp. fresh ginger, finely grated

1 tbsp. ginger syrup from the jar

150g mascarpone

100g almonds, crushed


In a small frying pan, heat the coconut oil, honey, orange juice and zest, cinnamon and star anise until it is simmering. Lay the figs a fry pan and cook turning every few minutes until golden brown. Pour the sauce over the figs and let reduce slightly, take off the heat.

In a small bowl, mix together the ginger, ginger syrup, mascarpone and crushed almonds. To serve, place the figs on a plate and generously spoon mascarpone on each fig.