With the return to work, the children's school, and the hustle and bustle of daily life, it can be difficult to maintain healthy meals without spending hours in the kitchen. But it doesn't have to be complicated: with planning and practical recipes, you can feed your family nutritiously and deliciously, without stress.

Today I'm sharing with you my tips, tricks, and recipes for organizing your week and eating healthy in the fall.

Essential Tips for Healthy Cooking Without Wasting Time

• Be realistic → plan meals with the ingredients and utensils you actually use, not with complicated ideas from the internet.

• Cooking basics in bulk → grains, legumes, eggs, prepared vegetables, and homemade bread saves time on weekdays.

• Use aromatic herbs and spices → they transform simple recipes into flavorful and varied dishes.

• Always keep comfort food on hand → the family classic (pasta, rice, soup) that never fails, but complement it with nutritious extras.

• Let recipes cook themselves → stews, roasts, and casseroles free up your time.

• Make the most of everything you have in the fridge → leftovers and forgotten vegetables are the basis for creative and sustainable dishes.

• Avoid waste → follow the "first in, first out" rule: use first what came in the longest time ago.

Seasonal Fruits and Vegetables in September (Portugal)

Eating according to the season is more economical, sustainable, and healthy. In September, make the most of it:

Fruits:

• Litter

• Pear

• Grape

• Fig

• Melon

• Watermelon

• Quince

• Plum

• Raspberry

• Blackberry

• Persimmon (end of the month)

Vegetables :

• Tomato (at the peak of the season)

• Cucumber

• Bell pepper

• Zucchini

• Eggplant

• Green beans

• Broccoli

• Heart cabbage

• Spinach

• Lettuce

• Pumpkin (starts to appear)

• Carrot

• Beet

• Onion

• Sweet potato

By using seasonal products, you ensure better flavor, improved nutritional value, and more affordable prices.

Practical Recipes for Every Moment of the Day

Quick breakfast: Cocoa Energy Shake

• Frozen banana

• 1 tbsp almond butter

• 1 tbsp dessert Protein Cocoa Energy

• 200ml plant-based drink

• Ice

Blend everything until creamy. Energy and satiety to start the day.

Snack for work: Chia Pudding with Beauty

• 3 tbsp chia seeds

• 200ml plant-based drink

• 1 tsp Beauty Drops

• 1 tsp Pure Beauty Blend

• Fresh strawberries

Leave in the refrigerator overnight. In the morning, finish with strawberries — guaranteed luminous skin and energy.

Light late summer lunch: Tomato, basil and feta salad

• Ripe tomatoes

• Fresh basil

• Cucumber or zucchini

• 2 tbsp hemp seeds (rich in protein and omega 3 and 6 → strengthen skin, hair and energy)

• crumbly feta

• Olive oil, salt and pepper

Refreshing, nutritious, and full of color.

Easy dinner for kids: Chicken Tenders with Yogurt Sauce

• Chicken breast strips

• beaten egg

• Whole wheat breadcrumbs + Parmesan cheese

• Spices (paprika, garlic powder)

Dip the strips in the egg and then in the breadcrumbs. Bake for 15–20 minutes at 200ºC.
Serve with a yogurt, lemon, and fresh herb sauce. Crunchy and healthy — the kids will love it.

With organization, prepared basics, and these simple recipes, you can ensure healthy and tasty meals even on the busiest days. Eating well in the fall is possible—and delicious.