Nutritious and healthy bakes for autumn

Close up of woman preparing pastry for baking

It’s National Baking Week so why not enjoy some new recipes that are enjoyable to make and can also boost your health at the same time?

We often connect baking with sweet treats, but savoury can be just as enjoyable and generally healthier too.

Clinical nutritionist, Suzie Sawyer, shares her top three savoury bakes and tells us how they can help boost your nutrition.

Savoury Muffins

The word ‘muffin’ tends to conjure up thoughts of a rich, chocolatey dough!  Lovely as they are, chocolate muffins are high in sugar and calories.  However, equally delicious and much healthier are savoury muffins.  Think feta cheese, sweet potato and avocado and you’ve got yourself a great breakfast or delicious snack.

Added to the key ingredients are eggs, polenta, ground almonds, milk and seeds for the topping. These muffins contain a good amount of protein so make a great start to the day or afternoon snack to banish the post-lunch slump.

Savory muffins

Sweet potatoes contain loads of immune-boosting beta-carotene, and avocados are packed with vitamin E, also great for immunity.  These muffins are also high in fibre (around 9g) each which goes a long way to meeting the recommended 30 grams of fibre daily.  They are quick and easy to bake and will last for up to three days in a sealed container.

Vegetarian Potato Pie

Essentially this is another version of traditional Shepherd’s Pie but made with beans rather than meat.  You don’t need to be a vegetarian or vegan to enjoy it and will gain some wonderful health benefits from eating it too.

It’s always good to use mixed beans but also include some fava beans.  Beans are all high in protein and fibre and also contain plenty of energising B-vitamins.  Plus, they’re great for keeping blood sugar levels in balance which will also help sustain your energy levels.

Vegetable potato pie

This recipe uses onion and garlic which are both rich in antioxidants, as well as carrots and potatoes which are high in immune-boosting vitamin C.  You’ll also need some tinned tomatoes.  Interestingly, tomatoes are loaded with lycopene which is a powerful antioxidant and is also great for prostate health.  Unusually lycopene is higher in tinned or cooked tomatoes rather than fresh. Best of all this dish will fill you up so you’ll be less tempted to grab unhealthy snacks after dinner.

Salmon Quiche

This is a great way of getting super-healthy omega-3s into your diet from the salmon.  Oily fish is the best source of omega-3s, but as many people don’t like fish, the UK population is deficient in these essential fats.

Salmon quiche

Quiche always has a pastry base and you can use ready-made pastry if you’re short of time. The mixture uses delicious smoked salmon, which also provides a distinctive tase, plus watercress, a great source of iron.  Women are often deficient in iron so it’s an easy way of topping up. You can also add some steamed spinach or broccoli for an additional vitamin and mineral boost.

Bake the pastry base as per instructions while you steam the spinach or broccoli for 5 minutes. Beat up the mixture of salmon, eggs, milk and dill, then add the broccoli or spinach and layer on top of the pastry. This can then be baked in the oven for around 35 minutes. It’s great for feeding a hungry family and can be simply served with a colourful salad.

So, embrace National Baking Week and serve up some deliciously healthy dishes for autumn.

Stay well.

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