Fall Seasonal Eating Guide + Free Recipes

Have you ever noticed we often crave light, fresh salads in Springtime, refreshing fruits and high-energy carbs in Summer, and heartier, fattier fare in the Fall and Winter? These are more than the whims of appetite.

You can reap major rewards by syncing the foods you eat to nature’s well-timed offerings like improved digestion, a stronger immune system and increased energy.

Fall is a time of transition. We look to foods for renewal, recharging and rebalancing to cool the body off before winter and to prepare for the dry, cold air. The fiber in fall fruits like apples and pears helps to clean out the accumulated heat of the summer months before moving into a heavier diet that typically would have nourished our ancestors through winter.

What’s in season depends on where you live, but in general these are fall food staples:

  • Fruits like heirloom tomatoes, apples, pears, persimmon, quince and grapefruit
  • Hearty veggies including, beets, Brussels Sprouts, eggplant, jicama, sweet potatoes, pumpkin and squashes
  • Dark leafy greens like rainbow chard and kale

Follow these tips to fall in line with the season:
1. Add starchier fruits and veggies as well as hearty grains like quinoa, bulgur and oats. Try making whole grain rolled oats for breakfast topped with fall fruits, cinnamon, vanilla and fresh ginger.

Bonus: Slow-release complex carbs allow for lengthier, stronger workouts, less inflammation and quicker recovery, which is an added bonus for marathon season.

2. Roast and bake root veggies and dark greens. Chop up a palate-pleasing mix of butternut squash, sweet potato, red onion and leeks then toss in fresh wilted spinach.

3. Create intriguing flavor bombs without adding calories by cooking with earthy fall spices and herbs. Try Aleppo pepper, fennel, cinnamon, ginger, nutmeg, cloves, sage, and rosemary.

Check out some of my favorite fall recipesHarvest Salad with Elderberry Vinaigrette, Sweet and Savory Red Quinoa Pilaf 5 Spice Sweet Potato WedgesFall Fruit Salad


1775835Thanks for reading! If you have a specific topic you’d like me to address, let me know.

As a Board Certified Holistic Health Coach and Registered Yoga Teacher I’ve experimented a lot with my own diet and wellness. I designed this newsletter to share little snippets of what I’ve learned with you.

My goal is to provide a holistic approach to mind, body and spiritual wellness & to offer support to those on the path.

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