PHOTO CREDIT: LAURA G. DIAZ

Autumn is here, bringing with it the perfect mix of sweetness, comfort, and cozy pleasures that warm the soul. As the days get shorter, the air turns crisp, and those seasonal viruses start making their rounds, we all crave a little extra self-care. The vibrant colours of fall fruits and veggies, the aromatic spices filling the house, the rich flavours and comforting textures... These are the simple joys that make autumn so special. Here are my three must-haves for a soothing, feel-good fall that will help you savour every cozy moment.

SQUASH: SWEETNESS & VERSATILITY  

You can’t think of autumn without thinking of squash! Nature gives us so many delicious varieties to choose from: butternut, pumpkin, spaghetti, pepper, delicata... These seasonal gems are perfect for adding that extra touch of comfort to your fall and winter meals. Their creamy texture, subtle sweetness, and heartwarming qualities make every bite feel like a hug. And let’s talk about versatility! Squash is not just for soups - it’s perfect for appetizers, mains, desserts, and even snacks. Squash is a must-have for a sweet, savory, and satisfying autumn!

Culinary inspiration & tips for squash purée

Squash purée is one of my go-to ingredients for creating comforting dishes! Its creamy texture and mild taste make it super versatile – a perfect base for rich sauces, cheesy gratins, savoury quiches, and even lasagna. You can also use it as a side dish with protein.

Looking for something sweet? Add it to a creamy risotto, moist muffins, a vitamin-packed smoothie, or even autumn-inspired mac & cheese. It also works beautifully in curries, pies, and puddings. And for the ultimate cozy treat, try a hot drink with milk, squash purée, honey, spices, and vanilla. Pure bliss in a cup!

Making your own squash purée is easier than you think! Simply roast or boil the squash, blend until smooth, and you’re done. The best part? You can freeze it in an airtight container for up to six months – so you’ll always have it on hand for your favourite fall recipes.

Recipe suggestion: Autumn-flavoured chia pudding

SPICES: THE CULINARY HUGS OF THE SEASON

Spices are the heart and soul of fall and winter cooking. They bring warmth, depth, and coziness to our dishes, instantly creating a comforting atmosphere. From soups to roasted vegetables, curries, stews, sauces, granolas, and even desserts – spices transform any meal into a comforting experience. Their true magic lies in their versatility. Here are my go-to spices of the season – add them freely for an aromatic boost in every bite:

-Star anise

-Cinnamon

-Cardamon

-Chinese five spices

-Cloves

-Cumin

-Turmeric (fresh or ground)

-Ginger (fresh or ground)

-Fennel seeds

-Nutmeg

-Black pepper

-Allspice Cannelle 

Some spices are thought of as “sweet” or “savoury,” but why not mix things up and surprise your taste buds? For example, cumin – often used in savoury dishes – pairs surprisingly well with dark chocolate. And cinnamon, typically reserved for desserts, can add a whole new layer to curries, sauces, and vinaigrettes. Don’t be afraid to experiment with spices in unexpected ways – it’s all about creativity and having fun in the kitchen!

Creativity 101: Have fun creating your own signature spice blends! Using the spices listed above, mix up your own combo to add a personal touch to your recipes either sweet or savoury. Trust me, it’ll be a game changer for your meals.  

Here is a comforting spice blend I love making ahead of time. Keep it in an airtight container and use it whenever you need that cozy flavour boost. (Feel free to double the recipe!):

• 1 tbsp ground cinnamon
• 1 ½ tsp ground cardamom
• 1 tsp ground ginger
• ¼ tsp ground fennel seeds
• ¼ tsp ground cloves
• ⅛ tsp ground nutmeg

How to store spices: To keep your spices fresh and flavourful, store them in airtight containers, away from heat, light, and moisture. Though they don’t expire in the traditional sense, their quality can diminish over time. Proper storage helps preserve their taste and aroma, so you can always enjoy that full, vibrant flavour in your dishes.  

Recipe suggestion: Festive Drink with Spices & Probiotics

PROBIOTICS: INNER COMFORT FOR THE COLD SEASON

As the cold weather settles in, our need for comfort goes beyond just warm blankets and cozy sweaters. It’s also the perfect time to pay extra attention to our well-being – and that starts from the inside. Bio-K+ has developed probiotics with human-origin bacteria that naturally contribute to the intestinal flora health. These probiotics provide daily gastrointestinal support, depending on your needs, and may lead to overall wellness – perfect for navigating the colder months. Bio-K+ Daily Care +, packed with 25 billion beneficial bacteria, is an easy and effective way to support your body throughout the season. It’s not just a supplement – it’s a wellness habit that will help you feel your best all autumn long.