EHL’s Institute of Nutrition R&D presents the season on a plate with a nutritious and delicious vegetarian menu to delight foodie fans of all types. As Hippocrates famously said, “Let food be thy medicine and medicine be thy food”, here we are reminded that behind many seasonal recipes lie specific healing properties to help us best align with the time of year. Enjoy your meal as well as your health!
Yellow, orange and red, the swirling leaves of the trees reflect the fruits and vegetables of autumn. It's the dance of the cucurbits! The orange sweetness of butternut squash is joined by the piquant flavor of ginger to warm our taste buds and bodies. Rich in carotenoids, whereby its color, squash is interesting for its anti-inflammatory virtues and helps maintain a healthy immune system. Carotenoids are powerful antioxidants. As a result, squash helps reduce oxidative stress and its seeds are particularly rich in estrogens. Most importantly, carotenoids are fat-soluble. In other words, to be absorbed by the body they need lipids, so after steaming add a drizzle of vegetable oil. Dense in water and low in protein, squash is low in calories and salt, and can easily replace sugar in pastries. Rich in fiber and carbohydrates, it helps regulate blood sugar levels and quickly brings the feeling of satiety while helping to nourish the microbiota.
As for ginger, its pep is due to the gingerol it contains. A powerful anti-inflammatory, it relieves congestion in the respiratory tract, so keep it handy for the first cold snaps. However, migraine sufferers beware, ginger is not recommended for you.
A drizzle of walnut oil, rich in omega 3, enhances the flavor of butternut squash. Let's get on with the gentle dance of the senses! Chestnuts, slowly boiled in a bath of herbs, will transport the aromatic molecules. Then, slowly roasted, they give off their sweetness.
Autumn kicks off with the waltz of mushrooms, such as oyster mushrooms and shiitake mushrooms, which contain numerous polysaccharides, rich in anti-cancer antioxidants and, above all, antimicrobial and immunomodulating properties. Just before facing winter and its many viruses, they help regulate the immune system.
Still with the autumnal hues, we end this delicious meal with a flambéed Boskoop apple and goat's milk flower ice cream, rich in calcium, containing less casein and more whey protein than cow's milk.
All the recipes and ingredients are for 4 people.