Parsnip, Carrot & Chickpea Soup

The perfect spiced soup to keep you warm this autumn!

INGREDIENTS (serves 4-6) 

For the soup: 

  • 3 large parsnips, peeled and cubed
  • 2 large carrots, peeled and cubed
  • ½ tin of chickpeas, rinsed and drained 
  • 1 onion, diced 
  • 3-4 cloves of garlic 
  • 1 tbsp olive oil 
  • 1 tsp cumin 
  • 1 tsp turmeric 
  • ¼ tsp cinnamon 
  • 1 litre of vegetable stock (plus more hot water if needed)
  • Pinch of chilli flakes 
  • Salt and pepper 
  • Coriander 

For the chickpea topping 

  • ½ tin chickpeas, rinsed and drained 
  • 1 tbsp olive oil 
  • 1 tsp paprika 
  • ½ tsp cumin 
  • ¼ tsp chilli powder 
  • Salt and pepper 


  1. Cook the onions and garlic with some olive oil in a large pot for about 5 minutes on a medium heat until golden brown. 
  2. Add in the parsnips, carrots and spices and a bit of salt and cook for a further 5 minutes. 
  3. Add in ½ the tin of chickpeas along with the hot vegetable stock and bring the soup to a simmer.
  4. Slightly cover the pot with a lid and simmer for 15-20 minutes or until the vegetables are fork tender. 
  5. Meanwhile, toss the remaining chickpeas in a pan with olive oil along with all of the spices. Fry until crispy. 
  6. Use a blender or an immersion blender to blend the soup to your desired consistency. You can leave some of the vegetables out if you want a chunkier soup. 
  7. At this point feel free to add more hot water if the soup is too thick. 
  8. Add salt and pepper to taste. 
  9. Garnish with the crispy chickpeas and some chopped coriander.


Carrot Cake Muffins


  • 180g wholewheat flour 
  • ¾ tsp baking powder 
  • ¼ tsp bicarbonate of soda 
  • 1.5 tsp cinnamon 
  • ¼ tsp nutmeg 
  • ¼ tsp salt 
  • 120g carrots, finely grated (about 2 medium carrots) 
  • 120ml milk of choice 
  • 135g maple syrup 
  • 85g apple sauce (about 1 apple’s worth)
  • 1 egg
  • 2 tbsp olive oil 
  • 1 tsp vanilla extract

Optional add-ins:

  • 50g raisins 
  • A few handful of chopped nuts 
  • Shredded coconut 


  • 60g icing sugar 
  • 1 tbsp cream cheese (or vegan alternative) 
  • ½ tsp vanilla


  1. Preheat the oven to 180 degrees C and line a muffin tin with muffin cases 
  2. Mix all of the dry ingredients together in a medium bowl 
  3. In a separate larger bowl, whisk together all of the wet ingredients. 
  4. Add the dry flour mixture into the wet and mix until just combined. Don’t overmix! 
  5. Fold in any extras (nuts, raisins etc.) 
  6. Dollop even amounts of mixture into the liners and then bake in the oven for 18-20 minutes until golden brown and a toothpick comes out clean. 
  7. Meanwhile, mix together the ingredients for the icing until smooth 
  8. Leave the muffins to cool and then top with icing if desired


Apple Pie Porridge

Get yourself in the autumn mood with this Apple Pie Porridge. It’s like having dessert for breakfast! 

INGREDIENTS (for one):

  • 40-60g rolled oats 
  • 1 apple, peeled and chopped into chunks
  • 1 tbsp flax seed
  • 1 tbsp maple syrup 
  • 1 tsp cinnamon 
  • Pinch of salt 
  • Milk of choice

Optional Toppings peanut butter. yoghurt, pumpkin seeds, berries, granola


  1. Put half of the chopped apple into a small saucepan with a splash of hot water and some maple syrup. Cover with a lid and leave to simmer over a medium-low heat for 5 minutes until soft. 
  2. Once the apples are soft, mash them into a smooth puree with a fork and add in your oats, flax seed, ½ tsp cinnamon, pinch of salt and enough milk or water to cover them.
  3. Cook over a medium-low heat, stirring occasionally and adding more liquid as necessary. 
  4. Meanwhile, in a separate pan, add in the other half of the chopped apple, ½ tsp cinnamon and about ½ tbsp of maple syrup. 
  5. Cook until the apple chunks soften slightly and start to caramelise. Set aside. 
  6. Once the oats are your desired consistency, pour into a bowl, top with the caramelised apples and any other toppings you like. See ingredients list for my recommendations!

Sweet Potato & Mixed Bean Stew

This is the ultimate cosy autumnal recipe! Fab for batch cooking and freezing!⠀⠀⠀⠀⠀⠀⠀⠀⠀


  • 2 large sweet potatoes, chopped into cubes (you can leave the skin on)
  • 200g green lentils
  • 1 x 400g tin black beans
  • 1 x 400g tin kidney beans
  • 1 x 400g tin butter beans
  • 1 x 400g tinned tomatoes
  • 1 medium onion, finely chopped
  • 250ml vegetable broth
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp cumin
  • Salt and pepper to taste


(Serves 4-6)

1. In a large pan, heat the olive oil over a medium to high heat. Add the onions and cook for a few minutes then add the spices.
2. Add the tinned tomatoes, sweet potatoes, lentils and vegetable broth and bring to a low to medium heat. Drain and rinse the 3 different beans and add to the pan. Cover the pan and leave to simmer on a low heat for 30 minutes, stirring every so often.
3. Top up with water if it starts to become a little dry. Make sure the sweet potato is soft and you can serve up! ENJOY!

Pumpkin Spice Snack Bread

It’s pumpkin season! Autumn may be my favourite season in regards to delicious foods that are available to us and the first fall recipe this year had to include pumpkin! I find this recipe to be the perfect bread for snacking…


  • 2 medium eggs
  • 1 mashed banana
  • 2 tbsp melted ghee butter (normal butter also works)
  • 1 tsp vanilla paste or extract
  • 1/2 tin of pumpkin puree
  • 2 tsp pumpkin spice
  • 1 tsp baking powder
  • 1/2 cup ground almonds
  • 1/2 cup coconut flour


Preheat the oven to 180 degrees celsius and line a 1lb loaf tin with butter or baking paper. In a bowl, combine the eggs, banana, pumpkin puree, butter and vanilla. Then stir in the dry ingredients until smooth. Pour into the prepared loaf tin and bake in the over for 30 mins (until knife comes out clean).

For the icing: Mix cream cheese with 1 tsp vanilla paste. (I use Nush vegan cream cheese). Allow the bread to cool completely before icing. Optional* sprinkle with flaked almonds and pumpkin seeds. Enjoy! x

Apple Cinnamon Oat Bars

Now this recipe is very similar to my strawberry oat bars as I used the recipe for them as a template for this one. However, my apple cinnamon oat bars are also inspired by the autumn season and taste absolutely delicious as the flavours I have use have worked perfectly together. Whether you keep them in the fridge as a snack, or grab one before you leave the house for a breakfast on the go… these little bars are perfect being that they contain complex carbs, healthy fats, fruit and protein which is provided from the oats. (and of course they are sweetened with a little bit of sugar)!


  • 1 cup of rolled oats
  • 3/4 cup of whole wheat flour (can use plain or self raising)
  • 1 teaspoon of cinnamon + an extra sprinkle
  • 1/3 cup of brown sugar + 1 teaspoon
  • 4 tablespoons of melted ghee butter
  • 4 tablespoons of water
  • 1 teaspoon of vanilla essence
  • 1 medium apple (cut into thin slices)




  • Pre-heat the oven to 180 degree celsius. Prepare a baking tray around 2- 3 inches deep and 10 inches by 8 inches (these are rough measurements). Place baking paper in the tray.
  • In a bowl, combine the oats, flour and 1/3 cup of brown sugar. Add the melted ghee, water, 1 teaspoon of cinnamon and vanilla essence, and mix until all ingredients is combined together.
  • Set aside 1/2 a cup of this mixture and use the rest to line the baking tray. You can use your hands to spread the crust evenly in the tray and then set aside.
  • Cut your apple into think slices and cover the top of the crust (as shown in the photo). Then sprinkle across 1 tablespoon of brown sugar and finish off with a dusting of cinnamon. Then spread the 1/2 cup of the crust mix that you set aside across the top of the apples.
  • Bake in the oven for 35-40 minutes. Once baked, it is important to let them cool properly as the bars will harden slightly whilst cooling.
  • You can then remove them from the tray, allow to cool further and then cut evenly into squares.
  • Note: these oat bars should be stored in the fridge (in a container or wrapped in cling film) and will last for around 5 days. You may also freeze these bars by cling filming them and storing in the freezer.


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Enjoy! SHK x