3 deliciously healthy recipes everyone will love this autumn

With autumn almost upon us, comfort food is making its way back onto the menu.

But comfort doesn’t have to mean unhealthy.

We asked nutritionist and Vitality Performance Champion James Hudson – along with some little helpers – to put together some deliciously healthy recipes for the new season.

This trio of recipes are not only good for your health but are packed full of flavour and also quick to get onto the table.

We hope you enjoy them!

Recipe 1: Smokey tofu burrito bowl

Watch James make this recipe

Ingredients for 4 portions:

• 500g microwave wholegrain rice
• 450g tofu
• 2 cans black beans, drained
• 2 small avocados, sliced
• 200g canned chopped tomatoes
• 1 medium red onion, chopped
• 2 cloves garlic, grated
• 1 whole lime juice
• 4 teaspoons extra virgin olive oil
• 2 teaspoons chipotle chilli paste
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika

Method:

1. Open the tofu, drain and cut into 16 even size rectangular pieces. Place them into a bowl and add two teaspoons (tsp) olive oil, two tsp paprika and two tsp cumin. Mix well and coat tofu in spices and two tsp oil.
2. Heat large frying pan over medium heat and add the tofu to the pan. Cook for two to three minutes on all sides until a nice char appears and a crispy layer forms.
3. When the tofu is cooked and crispy, remove from the pan and add the last two tsp oil, chopped red onion and garlic cloves.
4. Turn the heat down and cook gently for five minutes until the onion is softened.
5. Drain the black beans from the cans and rinse before adding to the frying pan. Toss these around and heat through for two to three minutes and add the lime juice, chipotle paste and half the can of chopped tomatoes.
6. Lower the heat, and simmer for two to three minutes while the rice is heated in the microwave.
7. Serve up by adding 1/2 pack of rice to a large bowl, a 1/4 of the bean mixture, top with four slices of crispy tofu.
8. Finally, halve and slice the avocado, adding 1/2 an avocado to the plate. Serve and enjoy.

Nutritional information: 588 kcal, 61g carb, 30g protein, 21g fat

Recipe 2: BBQ chicken pasta tray bake

Ingredients for 6 portions:

• 500g cherry tomatoes
• 500g pasta, penne, white, dried
• 300g chicken breast
• 200g Greek light salad cheese
• 30g BBQ seasoning
• 2 tablespoons olive oil

Method:

1. Preheat the oven to 190­­­ºC.
2. Add the chicken, cherry tomatoes, olive oil and BBQ seasoning to a roasting tray and mix well, coating all the ingredients well in the seasoning.
3. Add the block of salad cheese into the middle of the tray with a little oil and seasoning.
4. Place the tray into the heated oven and cook for 25 to 30 minutes until chicken is cooked through, tomatoes are browned and cheese has melted.
5. While the tray bake cooks, take 500g pasta and boil as per packet timings to cook until it has a little bite to it, or ‘al dente’. Drain and reserve a little of the pasta water.
6. When the chicken is cooked, remove the tray from the oven and using two large forks, shred the chicken and mash the cheese and tomatoes together.
7. Add the cooked pasta to the tray and mix well. Add a little of the cooking water to form a smooth texture to the sauce to coat the pasta well.
8. Serve immediately or portion and cool to have later.

Nutritional information: 491 kcal, 69g carb, 29g protein, 11g fat

Recipe 3: One-pot gnocchi with chicken Bolognese

Ingredients for 4 portions:

• 1kg fresh gnocchi
• 500g chicken mince, 5% fat
• 400g canned chopped tomatoes
• 200g chestnut mushrooms
• 1 medium white onion
• 1 medium carrot
• 28g chicken stock cube
• 15g sundried tomato paste
• 2 cloves garlic
• 10g oregano
• 1 bay leaf
• 1 tbsp extra virgin olive oil
• 1 tsp salt
• 1/2 tsp black pepper

Method:

1. Heat a large pan or casserole dish over a medium heat and add the olive oil.
2. Add the onion and carrot both finely diced, crushed garlic, then the mushrooms, also finely chopped.
3. Cook stirring regularly for four to five minutes, until softened.
4. Turn the heat up and add the chicken mince and cook for five to six minutes until browned and broken down into small pieces.
5. Add the sundried tomato paste and cook through for two minutes stirring regularly.
6. Add the seasoning, top with one cup of water, crushed tomatoes, oregano and bay leaf. Stir well to combine and then turn the heat down and place a lid on top.
7. After it has simmered away for 10 to 12 minutes, add the gnocchi to the pan and stir well, then replace the lid and cook for two to three minutes until the gnocchi has softened.
8. Serve immediately with a good grating of parmesan on top and sprinkle of basil (optional).

Nutritional information: 605 kcal, 91g carb, 35g protein, 13g fat

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