Fall Nutrition: Eating for Optimal Health
In case you’ve missed it, it’s been cold the past few mornings. As in frost on the ground cold.
Which means that it’s time to trade in the salads of summer for warmer heartier fare. And because most of you following me like to know the why of things, here it is:
Colder foods require more effort to digest because they need to be warmed first. During the summer the hot weather enables this process to be easier on your digestive system. However in the cold weather of fall & winter, we don’t have the benefit of the sun helping us out.
And trust me, you don’t want to burden your digestive energy. When you do you can end up tired, bloated and at greater risk for catching a cold.
Luckily, harvest season in New England brings about plenty of options to make this easy.
Root Vegetables: Nature's Energy Boosters
At some point you’ve probably heard me tell you to eat “round orange vegetables”. This is because they strengthen the Stomach & Spleen which are in charge of your digestion. And to be clear, they don’t actually have to be round or orange to count. Root vegetables like sweet potatoes, carrots, and beets become stars during this time.
Pungent and Warming Herbs: A Flavorful Defense
Incorporate pungent herbs and spices like ginger, garlic, and cinnamon into your meals. Not only do they add depth and warmth to your dishes, but they are also believed to have properties that dispel cold and promote circulation, vital for maintaining balance during the cooler months.
Warm Grain Dishes: Comfort in Every Bite
Consider swapping out pastas for warm, cooked grains like brown rice, quinoa, and oats. These foods support the spleen and stomach, aiding in proper digestion and assimilation of nutrients. One of my favorite ways to do this is via baked oats. It’s made ahead, can easily be adapted for taste preference and is budget friendly.
Seasonal Fruits: Apples and Pears Take Center Stage
Late fall brings a bounty of delicious fruits like apples and pears. These fruits are not only sweet and satisfying but are also considered beneficial for Lung energy (which keeps colds at bay). Consider making a big batch of homemade applesauce and stirring it into a bowl of oats.
Nourishing Broths: From the Inside Out
As the temperatures drop, consider adding nourishing broths to your diet. Bone broths, vegetable broths, or mushroom broths are excellent choices. A cost saving tip - as you chop up all of your root vegetables, save the tops and extra bits in a bag. Once you have a decent amount you can use it to make a vegetable broth.
And one last tip, if you love your summer salads you can easily shift to making a big pot of vegetable soup instead. Remember, it doesn’t have to be perfect. But incorporating some of these tips will help guide you on the path toward health and harmony.