FALL
Fall season is all about preparing your body for slower and colder months.
Your metabolism changes and so is your diet. It's important to adjust your diet to a season
to get as many health benefits from your diet as possible!
As the first few weeks of fall carry a crisp chill in the air, you may need an extra blanket at night, a cozy sweater in the morning, or maybe a cup of hot tea. In September, your body transitions from the hot summer days into the cooler time of the year. Daylight hours shrink in October and the morning air is crisp and cooler. The once lush, green hillside is suddenly colored and brilliant. In October, enjoy the colorful display as deep red and amber leaves swirl in the wind. The last hurrah of fall is an exciting time to enjoy the delicious and satisfying comfort foods that characterize the autumn diet. The fall diet is chock full of grounding, stabilizing and nourishing options to help you settle down for the long winter ahead. As cooler air and darker evenings coax you to grab a cozy blanket out of storage, there's no better way to enjoy the fall harvest than with these seasonal recipes. Fall is characterized by increased dryness, both in nature and in your body. This dryness may also feel more anxious and restless. Apples, cinnamon, and comfort foods are ideal to help you settle down and your body prepare for colder months ahead.
Move into Fall with Easy Snack Recipe
The Perfect Fall Snack
Your digestion works hard throughout the day so snacks should be light and easy to digest. Applesauce with Cinnamon & Ghee is a near-perfect snack for gentle relief from hunger. When we are stressed, applesauce brings comfort without putting on the pounds. The sour taste refreshes your kidneys and adrenals. In as little as one hour after a bowl of this delicious treat, you will feel pleasantly hungry for a hearty autumn dinner. Applesauce is also a great option for a late-night snack.
​
Apple Sauce with Cinnamon & Ghee
1 c Apple | 1 tsp Ghee | 1/4 tsp Cinnamon | 1 tbsp Maple Syrup
PREPARATION OF THIS HEALTHY RECIPE
If you are using store bought applesauce skip to step 1.
1) Peel, core, and thinly slice apples. Combine apples in a saucepan with 1/3c water and simmer until the apples are tender, stirring frequently. Add in Maple syrup.
2) Mix and bring ghee, cinnamon, and applesauce to a simmer, stirring occasionally. Serve warm.
Food for Fertility
Healthy Dinner Idea
Salmon has been touted for many years as a very health-promoting food. One of the many reasons is because salmon is a rich source of omega-3 fatty acids, which have numerous health benefits, including anti-inflammatory and anti-depressant effects. But did you know that the omega-3s in salmon also makes it a potent fertility food? Studies show that women who regularly consume salmon (1 time in 2 weeks) and other sources of omega-3s are less likely to have trouble conceiving than women who don't. Salmon in the diet can also promote fetal brain and nervous system development and can lower the risk of preeclampsia during pregnancy. Choose wild-caught Alaskan Salmon or wild-caught sockeye salmon over Atlantic or farm-raised salmon.
​
Pistachio Crusted Salmon with Cranberry Jam
1 oz Cranberry Jam | 1 tbsp Mustard | 1/4 c Pistachio |
1 lbs Salmon
PREPARATION OF THIS HEALTHY RECIPE
1) Preheat oven to 375 degrees Fahrenheit.
2) Rinse and pat the salmon and place in an oven safe dish. Sprinkle with salt and pepper to taste.
3) In a small bowl, combine cranberry jam and stone ground mustard.
4) Brush or spread the this sauce over the salmon, covering the entire top of the fillet.
5) Take 1/4 cup of chopped coarsely pistachio on a cutting board. You can substitute sunflower seeds if you prefer.
6) Sprinkle the pistachios atop the salmon fillet until it is completely covered.
7) Place in the oven for 25-30 minutes or until thoroughly cooked. Serve atop a bed of greens or stir-fried veggies!
Spicy Pumpkin Chai
Like a steaming hot cup of liquid pumpkin pie, spicy pumpkin chai is warm, cozy, and colorful for the fall season and changing leaves. Almond milk adds grounding heartiness. Cooked pumpkins are soft and comforting- perfect to warm and soften a dry, windy fall day Choose an evening in, sipping steaming Pumpkin Chai over constant socialization. Wearing yourself ragged keeping up with October's social calendar can result in compromised immunity for flu season come November. Focusing attention inward frees up energy to help your body prepare for winter. Keeping your nervous system stable through fall is your No. 1 tool for maintaining strong immunity and staying healthy.
​
Pumpkin Chai
Almond milk 1/2 cup | Cinnamon 1/4 teaspoon | Cloves 3 maximum Ghee 2 tablespoon | Ginger powder 1/4 teaspoon | Nutmeg 2 pinch Pumpkin 2 cups (you can use canned pumpkin for a shorter prep time, canned pumpkin is also less gassy) | Raw sugar 2 tablespoon | Salt mineral 1 pinch
PREPARATION OF THIS HEALTHY RECIPE
To puree whole pumpkins: Bake at 350 degrees for one hour. Baking makes the skin peel easily. Chop and mix the pumpkin with the almond milk and spices and puree in a blender. Bring to a boil in a saucepan and serve warm.
Egg Baked in Avocado
2 servings
Treat yourself with Eggs Baked in Avocado' for your weekend brunch. This meal is so simple to prepare from the comfort of your own kitchen, this dish nourishes the body and builds strength. You'll be satisfied all day after eating. It goes great with some fresh sourdough toast too! Heavy and grounding, the combination of eggs and avocado will complement the diet of those looking to increase weight and improve muscle mass. Anabolic in nature, this recipe supports growth and development It also has a high protein and healthy fat content, making it a great option to enjoy post-workout for muscle repair and replenishment. Smooth and creamy, the heaviness of this meal is calming and comforting. It will bring you back to earth after high intensity training. Not only can 'Eggs Baked in Avocado' support healthy muscle development, it's also a treat for you hair and skin too! It is emollient in nature and acts as a rejuvenating tonic to the skin. The oiliness will hydrate and soothe dry or irritated skin, leaving you with a glowing complexion and, over time, lustrous locks.
​
Egg baked in avocado
Avocado 1 cut in half peat removed | Cilantro 1 tablespoon | Cumin 1/4 teaspoon | Eggs 2 whole | Lime 1/2 | Chili 1 pinch if desired
PREPARATION OF THIS HEALTHY RECIPE
Preheat oven to 450F. Over the avocado halves, scrape out the hollow slightly to feet an egg in, if it spills a little it is ok. Add a squeeze of lime juice and sprinkle of cumin powder. Crack an egg into each of the hollows of avocado and place on a baking tray. Bake for about 15 minutes, until w hite is fully cooked but yolk still slightly soft. Remove from the oven and add a pinch of chili, lime zest and the fresh cilantro leaves to each.
Sweet Cream of Wheat with Spices
This is rich, creamy breakfast treat. Kids fight over it while adults pretend not to. This decadent recipe is somewhere between a dessert and a proper meal - everyone needs to let loose once in a while! If you have a Saturday morning pancake tradition, try serving Sweet Cream of Wheat with Spices one chilly winter weekend. Just sit back as the smiles and applause roll in. The heaviness of wheat, oil, and sugar make this dessert pacifying. Cinnamon, cardamom, and nutmeg do add their medicinal qualities to this dish, but the truth is, despite their best efforts, Sweet Cream of Wheat is heavy, sweet and decadent to the max. For once, the spices are more for flavor than medicinal value!
​
Sweet cream of wheat
Cream of wheat 1 cup | Brown Sugar 2 tablespoon - I love to use Organic, coconut sugar | Clarified butter (ghee) 2 tablespoon Cardamon 1/4 teaspoon | Cinnamon 1/4 teaspoon | Nutmeg 1/4 teaspoon | Water 2 1/2 cups
​
PREPARATION OF THIS HEALTHY RECIPE
Combine together cardamom, cinnamon and nutmeg. Dry roast cream of wheat until browned. Add sugar. As soon as sugar begins to caramelize add ghee. Once ghee has soaked into the grains pour in boiling water slowly. Add cardamom, cinnamon and nutmeg. Optionally stir in cream and egg for additional richness. Serve with toast.
