Seasonal Nutrition – Adapting to Autumn

Seasonal Nutrition – Adapting to Autumn

Many of us love this time of year – the changing colour of the leaves, cosy jumpers and crisp weather! Despite this, it’s a time of change for our bodies so it’s important to understand how Autumn affects us.

It is not uncommon to feel lethargic and demotivated as ‘Autumn fatigue’ sets in. The feeling of tiredness is primarily due to lack of sunlight and our changing nutritional needs during the colder months.

This is where eating seasonally really comes into its own! Seasonal eating has many benefits including being more environmentally friendly, sustainable and affordable. It is also a great way to stay in tune with what your body needs nutritionally as the year changes.

During the hazy Summer months, locally produced tomatoes, cucumbers and strawberries give a good indication to our nutritional needs during the warmer seasons. Rich in UV protective carotenoids, hydrating electrolytes and full of antioxidants, these fruit and vegetables align perfectly with our body’s requirements. Such is our synergy with nature!

As Autumn approaches and the colder weather sets in, you might find your palate shifting away from light fresh salads to more hearty energy-dense foods. Fortunately, nature is on hand again to provide the nourishment that our body’s need most – squash, pumpkins, cabbage, celeriac and watercress find their way onto the menu.

Rich in beta-carotene (vitamin A), vitamin C and zinc, these nourishing vegetables provide an abundance of nutrients needed for a healthy immune system – particularly important in Autumn as bugs/viruses become more active.

Another important nutrient to consider in the colder months is Vitamin D – also known as the Sunshine Vitamin, due to our ability to synthesise it when our skin is exposed to sunlight.

With limited sun exposure during the colder months, it’s difficult for our body to make enough – so it’s recommended that everyone in the UK take a Vitamin D supplement between October-April. We love Better You Vitamin D Spray – 4 sprays under the tongue daily should do the trick.


If you find that Autumn fatigue is beginning to set in, you might also want to consider giving your body an extra helping hand by incorporating hearty & warming foods into your diet.

To make your life easier, we’ve put together our 4 favourite Autumnal recipes that will nourish your body & soul.

#1. Tempeh Shepherd’s Pie

Is there anything more comforting than a shepherd’s pie hot out of the oven?

This vegan recipe is high in protein, low in sat fat and full of flavour. Our beautifully rich filling includes tempeh, lentils, chopped walnuts and diced veg, topped with crispy, golden mashed potato. The perfect antidote to the Autumn blues!

Find the full recipe here.

#2. Spicy Rendang Curry

A delicious and vegan version of a traditional Indonesian curry!
Firstly, create your own authentic and flavoursome paste with an aromatic mix of herbs and spices. Combine into an aromatic broth of coconut milk and lemongrass. Finally, add into the mix some of Tiba Tempeh’s Traditional Block, cut into bite-size chunks, or even crumbled for an extra smooth texture. Serve with rice and toasted almonds, and voila. Perfection.

Find the full recipe here.

Tiba Tempeh Rendang Curry

#3. Creamy & Spicy Pasta

A big bowl of creamy pasta is the epitome of cosy comfort food!
The cashews make it so creamy, the Nooch makes it cheesy, and the Sweet Chilli tempeh pieces adds a heat. Plus, we love to serve it in a coconut bowl, it takes us back to Bali – dreaming of sunny days!

Find the full recipe here.

Tiba Tempeh Creamy Pasta

#4. Hearty Lentil & Tempeh Stew

This hearty stew is packed with gut loving fibre and plant protein! It’s also a great meal to batch cook and keep in the freezer for a busy week when you don’t have time to cook.

• 1x Tiba Tempeh Traditional Block 200g
• 1L vegetable stock
• 1x large onion, diced• 4 cloves garlic, crushed
• 1 tsp dried tarragon
• 1 tsp caraway seeds
• 120ml red wine (or vegetable broth)
• 1 can of chopped tomatoes
• 2 tbsp tomato puree
• 2 carrots, peeled and diced (1 ½ cup)
• 600g diced potatoes
• 1x pack cooked Puy Lentils (200g)
• 1 can of kidney beans drained and rinsed


1. Prep the tempeh. Crumble the tempeh block into small pieces using your hands or blitz it for 10-20 secs in a food processor.
2. Sauté the onions. Heat a medium saucepan over a medium heat. Add the onions and sauté them until they soften (5 minutes). Stir the onions often to prevent them from sticking.
3. Add garlic, tarragon, caraway, and red wine. Stir well and let it simmer for a minute or two until it cooks down.
4. Add the tempeh, chopped tomato, tomato puree and vegetable stock.  Carefully stir all the ingredients together.
5. Add Veggies. Mix in the carrots and potatoes. Bring the ingredients to boiling and immediately turn down the heat to simmer with the lid on but slightly open. Stir the ingredients a few times until the potatoes are tender. About 25 minutes.
6. Finish the stew. Stir in the lentils and kidney beans. Simmer for 10 minutes until the beans are heated through.
7. Taste and serve. Give the stew a taste. Add salt and/or black pepper as desired.

Hearty Lentil & Tempeh Stew


We hope you enjoy cooking & don’t forget to tag @tibatempeh in your creations to be in with a chance of winning a stash of Tiba!

Lots of love xxxx

Tiba Tempeh Team

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