• Lottie Williams

The Autumn Edit (+ recipe!)

I don’t know about you, but autumn is my favourite season. The days are getting shorter (and colder!) but after a long and lazy summer, autumn often feels like the best time to set intentions for the remainder of the year and make some small changes that will help improve your overall wellbeing. Perhaps it’s because September will always be linked with ‘back to school’ and a fresh start for many of us?


Setting an autumn intention

As we go into the autumn and winter months, I’d like to invite you to take stock of the last few months and think about your focuses for the remainder of 2019. Here are some questions to ponder…

  1. What’s gone brilliantly over the last three months?

  2. Where have things been more of a challenge?

  3. What did I learn about myself?

  4. What is my intention for the rest of 2019?


The autumn menu

Autumn is also one of my favourite seasons for food. Think stews, soups and roasted veg. What’s in season now? Well, there’s plenty to choose from: runner beans, broccoli, cabbage, carrots, cauliflower, mushrooms, chard, fennel, leeks, onions, parsnips, potatoes, pumpkin, radicchio, spinach, squash, sweetcorn, watercress.


I often recommend slow-cooked stews and casseroles to clients as a simple way of getting in lots of nutrients over the colder months. My favourite recipes are ‘set it and forget it’ – recipes that take 20 mins or so at the beginning and then you leave them to do their thing. For hours. A slow cooker can be a brilliant investment, I often prep everything in the morning and then leave it to simmer all day while I work and then you’ve got dinner waiting for you. I like this one because you can brown meat or caramelise onions on the hob and then switch it to slow-cooker mode.




Autumn recipe: Slow cooker chicken cacciatore

4 servings. 


This is a really easy autumnal stew that you can bung in a slow cooker in the morning and have ready for dinner time. Vegetarian? Replace the chicken with a couple of cans of cooked chickpeas.


Ingredients

700g chicken thighs (skinless, boneless)

1 carrot (peeled and sliced)

2 cups mushrooms (sliced)

1 and a half cans of chopped tomatoes

1 1/2 tsps dried oregano

2 tbsps capers

1/2 cup black olives (pitted, sliced)

1/2 tsp sea salt

1/2 cup parsley (finely chopped)


  1. Combine all ingredients except parsley in the slow cooker and cook on high for 4 hours, or on low for approximately 6 to 8 hours.

  2. Divide into portions and garnish with parsley. Adjust salt to taste if needed.

  3. Serve with baked sweet potatoes or brown rice.

©2020 Lottie Williams Consulting Ltd, trading as Lottie Williams Nutrition

Disclaimer: The information provided on the Lottie Williams Nutrition website is not intended as a substitute for medical advice. Any person suffering from conditions requiring medical attention, or who have symptoms that concern them, should consult a qualified medical practitioner.