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for the best nourishment in autumn, gather Local + seasonal Foods of heartier varieties. 

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What to eat + drink in Autumn

As the leaves turn red, orange, and yellow, so should your diet. These Fall colors can be found in roots, tubers and squashes, which tend to be loaded exactly what we need during the shift in weather. For my favorite indulgent and delightful Fall recipes scroll to the bottom, but make sure you have good footing in your personal nutrition first. If you need help decoding your unique bio-individual nutrition needs, join us in the Intuitive Wellness Course.

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Nourishment Practices for Autumn

Our requirements and desires shift beautifully season to season. In Summer, cooling and moistening foods call us loudly, whereas these foods may not be as appealing in Autumn and Winter. When we honor and reflect the real time of nature, especially through our diet, vitality and wellbeing often flow effortlessly. To ensure good health this season, make sure to eat plenty of the following foods:

Rich + warming foods

When I say rich, it is not an invitation to over-indulgent and sluggish foods, but rather foods that are complex and burn slower. Opt for rich soups and stews, slow cooked meals, roasted vegetables, hot porridge, warm salads and things of the like. Try to leave smoothies, cold fruits, and cold salads for Spring + Summer to avoid chilling the body and impairing digestion.

fermented foods, bitters, + ciders galore

There is no better season to commit to getting ample amounts of foods that rev up digestive fire. Fermented foods such as pickled carrots, sauerkraut, kim chi, miso, and more should be a staple with every meal, and bitters and ciders should be utilized before sitting down for a hearty meal. Make sure to see the Seasonal Apothecary for recommendations on types and dosages. 

foods from underground

Root vegetables are nature's prescription for getting through the cooler months unscathed. Sweet potatoes, carrots, yams, and things of the like are incredibly rich in important and much needed nutrients such as beta-carotene, vitamin A, vitamin B, and vitamin C. Eat these foods regularly, and pair them with winter greens for optimal absorption and nutritional power. Although not considered root vegetables, Fall and Winter squashes and pumpkins are also excellent foods to feature in your Fall rotation. 

Lots + Lots of Spices

Cinnamon, Turmeric, Juniper Berry, Nutmeg, Clove... It just sounds like Fall, doesn't it? These botanicals aren't just for taste or scent--each carries insane amounts of medicinal and warming properties perfectly tuned for what our bodies need. Dash them on top of drinks and soups, and use a heavy hand when adding them to recipes. 


In the kitchen

Transitioning from Summer where the oven is barely used, I always greet the kitchen with excitement for all of the roasting, slow cooking, and simmering that fills my home in the cooler months. Below are some of my favorite recipes using local, seasonal, and accessible ingredients. Enjoy!

The Real Deal with Bone Broth

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The bone broth fad as been holding strong for the past couple years, and rightfully so. This humble staple is perhaps the most traditional, nourishing, and nutrient-dense food available. It’s also dirt-cheap to make. It does take a little time and effort, but once you get the hang of it, you will be movin’ and groovin’.

Be sure to source your bones carefully. The best bones are from 100% grass-fed and grass-finished cows, pastured chickens, and wild-caught fish. The best way to ensure excellent quality is to seek out local, sustainable farmers, or to find a reputable source online.

When we make chicken broth we make it one of three ways: using a whole stewing hen or layer; with the carcass of a roasted chicken or two; or with 3-4lbs of necks, backs, feet, and wings. With a roasted chicken, we often save the carcass in the freezer until we have enough to make broth, as well as with our other bones.

A word on chicken feet and necks—it took me a while to work up the courage to buy them and use them. But once I did I never looked back. These are the star ingredients in making a very fine bone broth, and is a wonderful, inexpensive, nutrient dense addition.

Earl Grey Poached Pears w/ Hazelnut Panna Cotta

Earl Grey Poached Pears w/ Hazelnut Panna Cotta

This elegant dish can be served as an Autumnal dessert or a rich breakfast. The complexity of flavors is intoxicating: the bergamot from the tea leaves, the hazelnut, spices, and of course, the pears. Delish!

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Grounding Veggie Bowl w/ Miso Dressing

A cold weather staple in my household, building bowls with root veggies, seasonal greens, healthy fats, and fermented foods are the key to staying in line with the season and maintaining vitality.

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Turmeric + Ginger Adaptogenic Latte

Turmeric + Ginger Adaptogenic Latte

This drink has been a cold weather staple for me for years, as I too, was influenced by the #turmericlatte craze. However, I knew that there were many ways this beverage could be even better. With the addition of adaptogenic mushrooms and ginger, the robust flavor and next level health benefits have me sipping this drink on the daily. 

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