3 Easy & Healthy Autumn Recipes

Autumn is well and truly here and, with the clocks set to go back, this means that the evenings will start to get darker earlier. The days of light and refreshing summer salads are long gone and, instead, many of us are turning to comforting autumn recipes. Using seasonal flavours and ingredients, there are many fantastic dishes you can create in no time at all – perfect for midweek meal inspiration! With that in mind, here are 3 easy and healthy autumn recipes that you can enjoy on these dark, cold autumn evenings! 


Roasted Squash Pasta

This recipe combines both carbs and fresh, seasonal ingredients – what’s not to love! This dish is really comforting and packed full of flavour that everyone in the family is sure to enjoy. To make this healthy autumn recipe, you will need:

  • 1 seasonal squash (pumpkin, butternut, onion or spaghetti squash are all in season during the autumn months) 
  • 1 tbsp olive oil
  • 1 onion
  • 3 garlic cloves
  • 65g cashew nuts
  • 175ml water
  • 1 tablespoon balsamic vinegar 
  • Sauteed broccoli 
  • Pasta


To make, drizzle your squash with olive oil and sprinkle with Regal Himalayan salt and pepper, then roast until the squash is tender. Dice the onion and finely slice the garlic and place in a pan, cooking until soft. Once cooked, scoop out the flesh and put into a blender with the onion, garlic, cashew nuts, water, olive oil, balsamic vinegar, salt and pepper. Blend until smooth and creamy. In the meantime, cook the pasta and broccoli until soft. 


Drain the pasta and broccoli, making sure to reserve some of the silky pasta water for the sauce. Then, return the pasta to the pan and stir through the sauce and broccoli, making sure to evenly coat the pasta. Top with freshly ground black pepper and a sprinkle of parmesan and there you have it – a super tasty and healthy autumn recipe that is quick and easy to make. 


Creamy Chicken Tikka 

On a cold autumn evening, there is perhaps nothing better than a delicious curry to warm you up! We’ve got a fantastic recipe for a wonderful and creamy chicken tikka curry that is the perfect healthy autumn recipe for all the family. To make, you will need:

  • Regal Chicken Tikka Marinade 
  • 1 tbsp ginger paste
  • 3 cloves of garlic, finely sliced
  • 1 onion, cut into chunks
  • Chicken breast, cut into chunks
  • 1 tin of chopped tomatoes
  • 100ml coconut milk
  • 100g spinach 
  • Rice and Regal Naans, to serve


First, in a bowl mix the Regal Chicken Tikka Marinade with the chicken breast, ginger paste and sliced garlic. Leave to marinate for 2-6 hours. Once marinaded, cook under the grill, making sure to turn regularly, until fully cooked. In a saucepan, add the chopped tomatoes and coconut milk and bring to a boil. Once boiling, reduce the heat to a simmer and add the chicken and spinach, stirring regularly for 10 minutes. Serve with steamed rice and Regal naan breads


Slow Cooker Beef Goulash

After a long day at work, there’s not much better than coming home and your dinner already being ready! Slow cookers are a fantastic piece of kitchen equipment to have during the autumn and winter months, especially when you’re leaving early in the morning and coming back late in the evening. A large majority of healthy autumn recipes involve a slow cooker, and this beef goulash is a must-have on a particularly wet and windy autumn day. 


To make slow cooker beef goulash, you will need the following ingredients:

  • 2 tbsp olive oil
  • 1kg stewing steak, cut into chunks
  • 1 large onion, cut into chunks
  • 2 red peppers, sliced 
  • 2 crushed garlic cloves
  • 2 tbsp flour
  • 1 tsp paprika
  • 2 tbsp tomato puree
  • 2 large tomatoes, cut into chunks
  • 150 ml soured cream
  • 250-350 ml beef stock 
  • 1 tbsp Regal Pepper Steak Marinade
  • Salt and pepper 


To make beef goulash, you will first need to heat 1 tbsp of olive oil in a frying pan over a medium heat. Brown and season the beef in batches, then transfer to a plate to rest whilst you prepare the rest of the ingredients. Next, heat another 1 tbsp of oil in the frying pan and fry the onion, until soft and golden. Then add the red peppers and garlic, frying for a further 5-10 minutes. Stir in the flour and paprika, salt and pepper and cook for 2 minutes. Next, stir in the Regal Pepper Steak Marinade, tomato puree, tomatoes and beef stock. 


Bring the mixture to a gentle simmer and then add to the slow cooker, with the seared beef. If needed, cover the mixture with the remainder of the stock. Cover with the lid and cook for 6 hours until the beef is tender and the sauce has thickened. Season the goulash to taste and then stir through the sour cream. Top with a sprinkle of paprika and freshly ground black pepper and serve with roasted potatoes and rice. There you have it – a delicious and healthy autumn recipe that requires minimal prep!