Slow Life Cooking in Autumn: 5 sustainable and simple recipes

In this article, we will venture into the culinary world and tradition with five sustainable and simple recipes. These delicacies are made with typical autumn products that you can easily find in any local fruit store. You will learn one more way to take advantage of the foods you have forgotten in the pantry, have a good time alone or in company, and explore new ways to adopt a culinary philosophy. sustainable and a moment of disconnection in the purest slow style. Are you up for it?

Here are some delicious and sustainable recipes to make the most of fall ingredients:

Pumpkin and Carrot Soup

- Ingredients for 4 people: 1 seasonal pumpkin (preferably organic), 4 carrots, 1 onion, 1, 5 liters of homemade vegetable broth.

- Preparation: Cut the pumpkin, carrots and onion into pieces and bring it to a boil for about ten minutes. Later, and while the ingredients rest, extract the boiling water and use it together with more water to prepare a vegetable broth equivalent to one and a half liters. In this broth you can take the opportunity to add leftover vegetables from your refrigerator, try new flavors and try new ingredients depending on whether you want a more or less strong flavor: turnip, chicory, rhubarb, celery and why not, celery or leek. Anything goes. On the contrary, if you prefer a milder flavor, you can choose to add pieces of sweet potato, cassava, zucchini and even red tomato. This broth should be cooked over low heat for about 40 minutes. Before cooking, remove all the leftover pieces of vegetables and vegetables and cut, along with the pumpkin and carrot, those that you want to be the base of your soup. Dispense on plates and that's it.

Crush and season with fresh herbs, seeds, seeds or even a little meat. 

Water saving: Root vegetables such as Carrots require less water to grow. By using the cooking water to prepare the soup you are also saving water at home.

Ingredient benefits: Vegetables are a source of vitamins. Using seasonal vegetables you will save on energy consumption and contribute to local production. You can also freeze the soup in individual portions to enjoy later.

Lentil Stew with Vegetables

- Ingredients for 4 people: 2 cups of lentils (preferably organic), 4 carrots, 2 leeks, 2 stems of celery, 4 tomatoes, spices to taste. By using the cooking water to prepare the stew, you are also saving water at home.

- Preparation: Cook the lentils with the vegetables in 2 liters of homemade vegetable broth. To do this, you must first of all prepare a broth with the cooking water of the vegetables, which you are going to separate and cut to prepare a sauce in a casserole with oil or vegetable fat base. Subsequently, you will add the lentils for a minute without stopping stirring and then the broth of the cooking water until the lentils are covered, no more, since otherwise your stew will end up turning into a soup. Season with your favorite spices and cook for 30-40 minutes until the lentils are tender, gradually adding more water if necessary, always in small doses.

Water savings: Lentils have a footprint lower water content compared to animal proteins.

Ingredient benefits: Lentils are an excellent source of vegetable protein, and carrots and celery provide vitamins and minerals.

Mushroom Risotto

- Ingredients for 4 people: 2 cups of Arborio rice if possible, 500g of fresh mushrooms (preferably organic ), 1.5 liters of vegetable broth, 1 onion, 1/2 cup of white wine.

- Preparation: Sauté the onion and mushrooms in a frying pan with very little oil or vegetable alternative. Add the rice and white wine so that it becomes golden and mixes with the flavor of the mushrooms. Then cook the risotto, adding vegetable broth little by little. Cook for approximately 25-30 minutes until the rice is al dente and the risotto has a creamy texture.

Water savings: Arborio rice absorbs broth, minimizing water waste in cooking. Idea: by combining the preparation of this dish with that of a soup or broth, you can even use the cooking water to prepare your risotto, giving it an extra flavor different from your plate.

Ingredient Benefits: Mushrooms are a source of protein and fiber, and white wine adds depth of flavor. Even so, the wine can be replaced by other versions such as soy sauce or even cider diluted in a little water.

Homemade Apple Pie

- Ingredients for 4 people: 4 seasonal apples (preferably organic), 2 cups of whole wheat flour, cinnamon taste (easily replaceable with spices of your liking), 1/2 cup of coconut or panela sugar.

- Preparation: Prepare a dough with whole wheat flour and water, stretch it in a mold and place the sliced apples on top. Sprinkle with cinnamon and coconut sugar, and bake for 25-30 minutes at 180°C until golden. You don't need olive oil in the dough.

Water Saving: Apples do not require large amounts of water for growing or cooking. In addition, they are easily available organically grown products, while panela and coconut sugar are healthier and more sustainable alternatives to refined white sugar, providing a different touch that, if you have not tried yet, will surprise you.

Ingredient benefits: Whole wheat flour adds fiber to the dough, and cinnamon is an excellent natural flavoring. And if you want to surprise yourself even more, combine it with anise and lemon zest, the result is incredible.

Pear and Plum Compote

- Ingredients for 4 people: 4 fresh pears, 8 plums, cinnamon to taste, vanilla extract.

- Preparation: Cook the pears and plums in a pot with a little water, cinnamon and vanilla for 20-25 minutes until the fruits are tender and the mixture becomes thick. You don't need oil and it is a delicious dessert. And of course, do not throw away the cooking water... It is ideal for the infusion that you can prepare as an accompaniment. Of course, both cinnamon and vanilla are easily replaceable, and even dispensable, but let's remember that they are usually common ingredients in a kitchen and that we rarely use, so avoid their deterioration by using them for this type of desserts and if you don't have them , use your imagination: fennel, star anise, orange or lemon peel, cardamom and even, of course, ginger. And for the most daring and users of these products, you can even try maple syrup or tonka bean.

Water savings: Fresh fruits require less water in its cultivation compared to other foods.

Ingredient benefits: Cooking with spices is always rewarding due to their great aroma, especially in autumn. The compote is ideal as an accompaniment or dessert and does not require oil in its preparation.

What if I don't want to use olive oil?

We all know that olive production is currently one of the most diminished due to climate change and that it is also felt in the crop fields. Little and more expensive oil is the most obvious and sad consequence, since it entails enormous economic losses for local producers.

Even so, oil continues to be a basic food of the Mediterranean and especially Spanish diet, so we can offer you a small tip to Reduce the use of olive oil It is an effective way to cook more sustainably. You can opt for healthier techniques, such as roasting or steaming instead of frying, and use alternatives like vegetable broth or water instead of oil to sauté ingredients. This not only reduces your environmental impact, but also promotes a more varied diet, as it allows you to explore new flavors and condiments that you can also easily store in your kitchen.

On the other hand, oil is, along with salt and white wine, one of the key ingredients of Mediterranean cuisine, although here we also have alternatives that are more than pleasant for your palate:

Salt Substitutes:

• Fresh and Dried Herbs: Use herbs such as thyme, rosemary, parsley and basil to enhance the flavor of your dishes without the need for salt.
• Aromatic Spices: Turmeric, cumin, paprika, and cinnamon can add depth to your recipes without increasing the sodium content.
• Lemon Juice or Vinegar: The acid from lemon or vinegar can enhance flavors without the need for salt. Use sparingly to maintain proper balance.
• Seaweed: Seaweed, such as nori seaweed, provides umami and a natural saline touch to your plates. They are especially useful in seafood dishes and soups.

White Wine Substitutes:

• Homemade Vegetable Broth: Use homemade vegetable broth to add depth of flavor to your stews and non-alcoholic sauces.
• Apple or Pear Juice: For dishes that require a sweet touch, apple or pear juice can provide a subtlety similar to that of white wine.
• Apple Cider Vinegar: Adds a tangy touch and complex flavor profile to your recipes, especially in sauces and marinades.
• Fresh Herbal Infusions: Prepare infusions with herbs such as tarragon, dill or mint to add natural aromas and flavors to your dishes without using white wine. By choosing these sustainable, local and seasonal substitutes, you will not only be supporting local producers and reducing your ecological footprint, but you will also enjoy the authenticity and freshness that local and 0km ingredients can offer to your dishes.

Planning Batch Cooking in Fall

We hope that these delicious, sustainable (and well-known) sustainable recipes have whetted your appetite… for cooking. To top it off, we will tell you that batch cooking is a technique that adapts tremendously well to slow-life autumn cooking. It allows you to prepare your meals in advance, saving time and energy in the kitchen. You can make batches of your favorite recipes and store them to enjoy for several days. This simplifies your cooking routine and reduces food waste, which is especially helpful when the days are shorter.

This fall, take advantage of your own grown ingredients, embrace slow life cooking and enjoy seasonal flavors in a more sustainable way and, if possible, taking advantage of the benefits of your sustainable garden (or that of an acquaintance or family member). A sustainable garden provides you with a variety of fresh ingredients during the fall. Apples, pumpkins, carrots and other produce thrive during this time. Learning to grow and harvest your own ingredients allows you to reduce your environmental impact and support local agriculture, as well as giving you great satisfaction from using food you have grown, and you will have had a great time taking care of the planet.