One-Pot recipes made with Autumn comfort foods & their benefits

Well the weather has certainly turned and as well as the heating going on it’s time to get out the slow cooker for some delicious one-pot recipes ideal for Autumn. One-pot meals are nothing more than cooking everything in one pot - this may be a big pan, casserole dish or slow cooker. It’s nothing too complicated, don't worry! The bonuses of one-pot meals are that they are not only easy to make but also really easy to clean up - winner if you are busy or even don’t like washing up! 


Dietitian’s Top Benefits For One-Pot Recipes

  1. Get all your nutrition in one pot 
  2. Flavoursome dishes 
  3. Reduces clean up 
  4. Ideal for leftovers 
  5. Meal theme focus (e.g Mexican night) 

Recipes and Nutrition Benefits 


We have spoken in other blogs about aiming for a variety of sources of protein, carbohydrates and vegetables across the diet. Here are some new recipe ideas to add into your weekly meal plan this Autumn with the nutrition benefits included too!


Slow Cooked Pork Cider Sage Hot Pot 

How much does a hot pot scream comfort to you?! I grew up in Lancashire so this really does give me some home comforts and remind me of my Grandparents. 


Pork: Often thought to be a white meat, it is actually a red meat. Whilst the recommendations are to reduce red meat in take if consumed in moderation it can make a good addition to a healthy diet, offering variety to other red meat protein sources like beef. Pork is a good source of protein, niacin, vitamins B6 and B12, iron and zinc. 

 

Sweet potatoes: Antioxidant powerhouses rich in vitamin A and C to help against anti aging and disease. They are high in fibre and don’t cause blood sugar spikes as well as helping to regulate blood pressure. 


Recipe: https://www.bbcgoodfood.com/recipes/slow-cooked-pork-cider-sage-hotpot 


One-Pot Chicken and Mushroom Orzo 


Orzo - Have you cooked with orzo before? Orzo is a type of pasta that is similar in shape, size and texture to rice. Whole-wheat orzo is high in fibre and is a great protein source too. It is fairly high in calories so take note of portion sizes if weight is a goal. 


Chicken thighs - If you are looking to reduce your intake of red meats, chicken can be a great alternative. Chicken thighs are cheaper than chicken breast and often considered to be more flavoursome. They are both great sources of lean protein, but thighs often have more calories and fat. If you are not looking to reduce calories this could be a great recipe addition! 


Mushrooms - You may have seen mushrooms being referred to as a superfood, they are a low calorie vegetable that is a great source of fibre, protein and antioxidants including vitamin D. They have health benefits that may risk the development of Alzheimer's, heart disease, cancer and diabetes. 

Recipe: 

https://damndelicious.net/2020/08/17/one-pot-chicken-and-mushroom-orzo/  


Vegan Creamy One Pot Taco Pasta 


Plant based vegan ground beef - is a great substitute for meat depending on the recipe offering high quantities of vegetables, lentils and seeds and perfect for recipes like this taco one. You can buy ready made or it is super easy to make if you want to try to make your own ground beef.

Black beans - provide multiple vital nutrients with minimal fat and sugar. They are high in fibre, protein and carbohydrates and can help to reduce the risk of serious medical conditions whilst helping your body to process calories more effectively 


Recipe:

https://sweetsimplevegan.com/2020/05/creamy-one-pot-taco-pasta-30-minutes/ 


Written by Performance For All - find us on Instagram @wearepfa


Researched and written by Jade Mottley - Sport Scientist and MSc Human Nutrition student (Head Coach at Performance For All)

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