1.     Creamy Autumn Soup (Butternut Squash or Pumpkin)

Comfort in a bowl for chilly autumn days

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 4 cups cubed butternut squash or pumpkin
• 3 cups vegetable broth
• ½ cup cream or coconut milk (for dairy-free)
• ½ tsp ground nutmeg
• Salt & pepper, to taste
• Optional garnish: roasted pumpkin seeds, fresh parsley, or a drizzle of cream

Instructions:

1. Heat olive oil in a large pot. Sauté onion and garlic until fragrant, about 3–4 minutes.
2. Add cubed squash/pumpkin and vegetable broth. Bring to a boil, then simmer 20–25 minutes until tender.
3. Blend soup with an immersion blender (or in batches in a blender) until smooth.
4. Stir in cream, nutmeg, salt, and pepper. Adjust seasoning as needed.
5. Serve warm, garnished with pumpkin seeds or a swirl of cream for a cozy presentation.

Tip: Add a pinch of smoked paprika or cinnamon for extra autumn warmth.

2. Harvest Salad with Apples & Walnuts

Fresh, crisp, and perfect for a fall lunch or side

Ingredients:

• 6 cups mixed greens (spinach, arugula, or spring mix)
• 2 apples, thinly sliced
• ½ cup walnuts, toasted
• ½ cup dried cranberries
• ¼ cup crumbled goat cheese or feta
  Dressing:
• 3 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey
• ½ tsp Dijon mustard
• Salt & pepper, to taste

Instructions:

1. In a large bowl, combine greens, apple slices, walnuts, cranberries, and cheese.
2. Whisk together dressing ingredients until emulsified.
3. Pour dressing over salad and toss gently to coat.
4. Serve immediately for the freshest crunch.

Tip: Add roasted butternut squash cubes or pomegranate seeds for extra fall flavour.

 3.  Hearty Autumn Vegetable & Chickpea Stew 

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 sweet potato, peeled & cubed
• 1 zucchini, chopped
• 1 can (15 oz) chickpeas, drained & rinsed
• 1 can (15 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp smoked paprika
• 1 tsp thyme
• 1 tsp rosemary
• Salt & pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot. Sauté onion, garlic, carrots, and celery until softened.
2. Add sweet potato, zucchini, chickpeas, tomatoes, broth, and spices. Stir well.
3. Bring to a boil, then reduce heat and simmer for 30–35 minutes until vegetables are tender.
4. Adjust seasoning, garnish with parsley, and serve warm with whole-grain bread.

4.   Spiced Hot Chocolate

Warm, cozy, and perfect for chilly evenings

Ingredients:

• 2 cups milk (dairy or plant-based)
• 2 tbsp unsweetened cocoa powder
• 2 tbsp sugar or maple syrup
• ½ tsp cinnamon
• Pinch of cayenne or nutmeg (optional, for warmth)
• Whipped cream or marshmallows for topping

Instructions:

1. In a small saucepan, whisk together cocoa, sugar, and milk.
2. Heat over medium heat until steaming (do not boil).
3. Stir in cinnamon and optional pinch of cayenne or nutmeg.
4. Pour into mugs and top with whipped cream or marshmallows.
5. Optional: sprinkle a little extra cinnamon or chocolate shavings on top for a festive touch.

Tip: For a dairy-free version, use oat, almond, or coconut milk and coconut whipped cream.

 5.     Chocolate Spider Cups

Fun, festive, and perfect for Halloween

Ingredients:

• Mini dark chocolate cups or muffin liners
• Greek yogurt or nut butter
• ½ tsp cocoa powder (if using yogurt)
• Pretzel sticks (for spider legs)
• Mini chocolate chips (for eyes)

Instructions:

1. Fill chocolate cups with Greek yogurt mixed with cocoa powder, or nut butter.
2. Insert 8 pretzel sticks around the edge to create spider legs.
3. Top with two chocolate chips for eyes.
4. Chill for 15–20 minutes to set.

Tip: Use white chocolate chips for extra spooky, “glowing” eyes.

6. Monster Chocolate Energy Bites

Healthy, sweet, and fun for Halloween

Ingredients:

• 1 cup oats
• ¼ cup cocoa powder
• ½ cup almond or peanut butter
• 2–3 tbsp honey or maple syrup
• Mini chocolate chips or raisins (for eyes)
• Optional: 1 tsp vanilla extract or pinch of cinnamon

Instructions:

1. Mix oats, cocoa powder, nut butter, honey, and optional flavourings in a bowl until a sticky dough forms.
2. Roll into bite-sized balls.
3. Press chocolate chips or raisins into each ball to create monster eyes.
4. Chill for 30 minutes before serving.

Tip: Roll bites in shredded coconut or finely chopped nuts for added texture.

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