Nourishment at No.17, Volume III
Eating for Autumn
As the season shifts, so too do the foods we reach for. Autumn brings with it a natural pull towards grounding meals — food that warms, steadies and restores as the air turns crisp. At No.17, this rhythm of eating with the seasons has become a way of living with presence. Every bowl of soup, every roasted tray of vegetables, every warm loaf of bread reminds us that nourishment isn’t fleeting: it’s cyclical, consistent, deeply anchoring.
This third volume carries forward the same philosophy of simplicity and substance, but with an autumnal palette. Think earthy roots, leafy greens, slow-roasted flavours, omega-rich fish and warming spices. These ingredients don’t just comfort — they enrich and support us, helping the body feel grounded while gently encouraging vitality from the inside out.
As ever, the menu is about balance: meals that are abundant and flavourful, restorative yet joyful. No fuss, no extremes — just food that feels good to eat, day after day.
Below you’ll find our autumn weekly menu, along with a curated shopping list to ease your food shop. Let it serve as a rhythm, a framework, or a spark of inspiration for your own seasonal cooking.
Here’s to slower evenings, deeper sleeps, steady energy and that sense of being well-nourished in every season.
the MENU
day one
Breakfast: Soft-boiled eggs with steamed asparagus, baby spinach and toasted rye bread
Lunch: Roasted salmon with puy lentils, rocket, roasted cherry tomatoes, avocado and red onion with olive oil and lemon
Dinner: Organic beef and root vegetable stew (carrots, parsnips, swede) with fresh thyme, served with brown rice
Snack: Medjool dates with almond butter and sprinkled with cacao nibs
day two
Breakfast: Greek yogurt with mixed berries, chopped ripe mango, walnuts, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Grilled chicken breast with quinoa, roasted beetroot, rocket and tahini-lemon drizzle
Dinner: Baked cod with roasted fennel, leeks and heritage carrots, served with wild rice
Snack: Berry bowl — blueberries, sliced banana, one square of Montezuma’s absolute black bar crushed, drizzle of raw honey
day three
Breakfast: Omelette with spinach, tomatoes, basil and mushrooms, plus a smoothie with banana, blackberries, spinach, coconut water, flax mix and berry blend
Lunch: Wholemeal wrap with roasted sweet potato, avocado, rocket and hummus
Dinner: Stir-fried tiger prawns with tenderstem broccoli, garlic, ginger and sesame seeds, served with brown rice
Snack: Golden kiwi and a square of dark chocolate
day four
Breakfast: Scrambled eggs with sautéed mushrooms, tomatoes and rocket
Lunch: Grilled sardines with lentil and parsley salad, capers, cucumber, olive oil and lemon zest
Dinner: Roast chicken thighs with butternut squash, roasted parsnips and steamed kale
Snack: Berry bowl — blueberries, sliced banana, one square of Montezuma’s absolute black bar crushed, drizzle of raw honey
day five
Breakfast: Scrambled eggs with sliced avocado and Marie Sharps green habanero sauce
Lunch: Warm salad of grilled prawns with wild rice, shaved fennel and roasted beetroot
Dinner: Ribeye steak with roasted heritage carrots, garlic-roasted broccoli and pesto
Snack: Golden kiwi, brazil nuts and a square of dark chocolate
day six
Breakfast: Greek yogurt with mixed berries, chopped ripe mango, walnuts, flax mix and berry blend
Lunch: Roasted aubergine and chickpea salad with tahini dressing, parsley and pomegranate seeds
Dinner: Oven-baked salmon with miso-roasted squash and sautéed kale
Snack: Medjool dates with almond butter and sprinkled with cacao nibs
day seven
Breakfast: Scrambled eggs with sliced avocado and grilled mackerel
Lunch: Ortiz tuna with cannellini beans, roasted peppers, red onion, rocket and boiled egg
Dinner: Wholewheat spaghetti with garlic prawns, lemon, parsley and a side of rocket salad
Snack: Berry bowl — blueberries, sliced banana, one square of Montezuma’s absolute black bar crushed, drizzle of raw honey
the SHOPPING LIST
Produce
Baby spinach
Rocket
Kale
Lettuce (gem or romaine)
Mixed tomatoes (cherry, heirloom, vine)
Cucumber
Avocados
Red onions
Jumbo salad onions
Spring onions
Bell peppers
Asparagus
Leeks
Butternut squash
Parsnips
Swede
Carrots (heritage if possible)
Beetroot
Aubergine
Fennel
Mushrooms (chestnut or portobello)
Tenderstem broccoli
Garlic
Ginger
Fresh chilli
Lemons
Pomegranate seeds
Fresh parsley
Fresh mint
Fresh basil
Fresh thyme
Mangoes
Blueberries
Raspberries
Blackberries
Strawberries
Bananas
Golden kiwis
Medjool dates
Proteins
Organic eggs
Organic Greek yogurt
Organic chicken breasts
Organic chicken thighs
Organic beef (stewing and ribeye)
Wild or organic salmon fillets
Cod fillets
Raw black tiger prawns
Mackerel fillets
Ortiz tuna in olive oil
Fresh sardine fillets
Linwoods CoQ10 Flax & Nut Mix
Naturya Gut Feel Berry Blend
Organic hummus
Grains & Legumes
Brown rice
Wild rice
Quinoa
Wholewheat spaghetti
Wholemeal wraps
Puy lentils
Cannellini beans
Chickpeas
Rye bread
Nuts, Seeds & Superfoods
Walnuts
Almond butter
Brazil nuts
Cacao nibs
Pumpkin seeds
Pantry Essentials
Extra virgin olive oil
Red wine vinegar
Raw honey
Maldon salt flakes
Black pepper
Capers
Tahini
Soy sauce or tamari
Miso paste
Marie Sharp’s green habanero sauce (preservative free)
Organic cold-pressed coconut water
Montezuma’s Absolute Black Bar (100% dark chocolate)
