Harvesting Wellness: Cozy Guide to Fall's Bounty for Holistic Health
Growing up and living in Central Illinois all my life FALL is MY season. There is just nothing quite like it. Autumn in the Midwest. Just close your eyes for a moment and immerse yourself in the vivid tapestry of this enchanting season. The air turns crisp, kissed by the earthy scent of fallen leaves, promising evenings wrapped in warmth by the fireplace. Trees shed their vibrant summer attire, setting the landscape ablaze with shades of red and gold. The setting sunbathes the world in a soft, golden glow, as if nature itself were inviting us to slow down, savor the simple joys, and nourish our souls. Weekends are filled with pumpkin patches, apple orchards, apple cider doughnuts and hiking gorgeous canyons and trails in your nearby park.
In this season of transformation, there's a profound connection between the changing landscape and the rhythms of our own bodies. It's a time when we're drawn to warmth, comfort, and nurturing, both inside and out. It’s a sense of life beginning to slow down. The days are getting shorter and shorter and there’s less sun to soak in, calling for candlelit evenings and cozy throws. And what better way to harmonize with the season than through the ancient practice of seasonal eating?
As an integrative nutrition health coach with a passion for all things holistic, natural, and even rhythmic, I invite you to join me on a journey into the heart of autumnal nourishment. In this article, we won't just explore the beauty of fall flavors and hearty stews; we'll delve deep into the nurturing embrace of seasonal eating, discovering how it can harmonize our physical, mental, and emotional well-being.
The Wisdom of Seasonal Eating
Seasonal eating is a practice that aligns us with the ever-changing natural world. It's not about following food trends or adhering to strict dietary rules; instead, it's an intuitive and holistic approach to nourishing our bodies and souls. By embracing what each season offers, we can support our health and well-being in a way that feels authentic and deeply satisfying.
And yes… sure… you can enter your local supermarket and obtain whatever you want, because today’s modern food system can bring us food from all over the world, but it is honestly hasn’t been that way more than maybe 50 – 100 years now. Before that, the community was involved in harvesting and preparation of their own food, and they had no choice but to eat seasonally. So instead of grabbing Strawberries from who knows where in October, keep in mind there is a better way, nature’s natural way and eating seasonally does matter.
Seasonal foods have richer flavor. Seasonal produce picked in season just tastes better than some produce that was grown halfway across the world and was artificially ripened. Seasonal foods are more nutritious too and can also cost less! Say what?? That’s right in season produce is the best priced produce.
Fall's Bounty: A Holistic Approach
As we transition from the abundance of summer to the introspection of fall, our bodies and minds naturally seek warmth and grounding. Fall brings forth an array of foods that perfectly align with these needs, allowing us to maintain balance and vitality. Here are some key elements of fall's bounty for holistic health:
1. Root Vegetables and Grounding Energy
Autumn brings a harvest of root vegetables like sweet potatoes, carrots, and beets. These hearty, earthy foods are packed with nutrients that help ground us during this transitional season. Rich in complex carbohydrates, fiber, and essential vitamins, they provide sustained energy and support digestive health.
Recipe: Roasted Root Vegetable Medley
Ingredients:
2 sweet potatoes, peeled and cubed
3 carrots, peeled and sliced
2 beets, peeled and diced
1 red onion, sliced
3 cloves of garlic, minced
Olive oil
Fresh rosemary and thyme
Sea salt and black pepper
Directions:
Preheat your oven to 375°F (190°C).
In a large bowl, toss the vegetables and garlic with olive oil, rosemary, thyme, salt, and pepper.
Spread them in a single layer on a baking sheet.
Roast for 30-35 minutes, or until tender and slightly crispy. Serve and savor the earthy goodness.
2. Apples: Nature's Gift for Mindful Eating
Fall is synonymous with apple-picking, and for good reason. Apples are not only delicious but also symbolic of mindfulness. The act of plucking them from the tree and savoring their crisp, juicy flesh encourages us to be present in the moment. Apples are rich in fiber, antioxidants, and essential nutrients, making them a perfect snack to support digestion and overall well-being.
Recipe: Apple Cinnamon Oatmeal, 2 bountiful servings
Ingredients:
1 cup of rolled oats
2 cups of almond milk (or your choice of milk)
2 scoops of vanilla protein powder (totally optional, but adding some protein provides meal balance)
1 apple, peeled, cored, and diced
1 teaspoon of cinnamon
A pinch of sea salt
Maple syrup or honey for sweetness (optional)
4 Tbs pecans
Directions:
In a saucepan, combine oats, almond milk, apples, cinnamon, protein powder (if using) and sea salt.
Bring to a simmer and cook for about 5-7 minutes, stirring occasionally until the oats are tender and the mixture thickens, divide between two bowls.
Sweeten with maple syrup or honey if desired. Serve warm, topped with pecans and savor the comforting aroma of fall.
3. Squash: A Nourishing Hug from Nature
Fall wouldn't be complete without the abundance of squash varieties like butternut, acorn, and spaghetti squash. These versatile veggies are a source of comfort and nourishment, offering a wide range of vitamins, minerals, and antioxidants. Squash's natural sweetness adds a touch of indulgence to your meals while providing essential nutrients for holistic well-being.
Recipe: Stuffed Acorn Squash with Quinoa and Cranberries
Ingredients:
Acorn Squash:
Antioxidants - reduces inflammation
Boosts digestive health
Supports your immunity
2 acorn squash, halved and seeded
1 cup of quinoa
2 cups of vegetable broth
1/2 cup of dried cranberries
1/2 cup of chopped pecans
1 tablespoon of olive oil
1 teaspoon of dried sage
Salt and pepper to taste
Directions:
Preheat your oven to 375°F (190°C).
Place the squash halves on a baking sheet, cut side down. Roast for about 30-35 minutes, or until tender.
While the squash is roasting, rinse the quinoa under cold water. In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed.
In a skillet, heat olive oil over medium heat. Add cranberries, pecans, sage, salt, and pepper. Sauté for a few minutes until fragrant.
Fluff the cooked quinoa with a fork and stir in the cranberry-pecan mixture.
Once the squash is done, flip the halves over and fill them with the quinoa stuffing.
Return to the oven and bake for an additional 10-15 minutes, or until the stuffing is heated through and slightly crispy. Serve and enjoy this warm, nourishing hug from nature.
This recipe pairs nicely with some nitrate free chicken sausage links!
Mindful Eating in the Autumn
Fall not only offers a bountiful harvest but also a unique opportunity for mindful eating. As we savor the flavors of this season, let's also savor the moments of tranquility it brings. Here are some tips for incorporating mindful eating into your fall routine:
Apple Meditation: Before biting into that crisp apple, take a moment to admire its color and texture. Notice the sensation as you take your first bite. Allow the taste to fully unfold on your palate.
Fall Flavors: As you prepare meals with fall ingredients, engage your senses. Inhale the aroma of cinnamon and nutmeg. Feel the warmth of a steaming bowl of soup in your hands. Truly taste the essence of each ingredient.
Nature's Rhythms: Embrace the changing daylight hours by adjusting your mealtimesto align with nature's rhythms. This can help regulate your circadian rhythm and enhance overall well-being.
A Seasonal Approach to Holistic Health
In the world of holistic health, seasonal eating isn't just about filling our bellies; it's about nurturing our bodies, minds, and spirits in harmony with the natural world. Here's how this approach aligns with the principles of holistic health:
1. Balancing Body and Mind
Holistic health is all about balance. As we transition into fall, we can use seasonal foods to find equilibrium within ourselves. The warmth of root vegetables and the grounding energy of squash help anchor us during this season of change. By attuning ourselves to these natural rhythms, we can maintain our physical and emotional well-being.
2. Nourishing Our Inner Ecosystem
Our bodies are complex ecosystems, and the foods we eat play a crucial role in maintaining balance. Seasonal produce is not only rich in essential nutrients but also in fiber, antioxidants, and phytonutrients. These elements support our digestive health, boost our immune systems, and provide the nourishment our bodies need to thrive.
3. Mindful Connection to Food
Holistic health encourages a mindful and intentional connection to the food we consume. By choosing seasonal ingredients and savoring their flavors, we become more present in our eating experiences. This mindfulness extends beyond the plate, enriching our lives and our relationships with food.
4. A Holistic Feast for the Senses
Fall is a feast for the senses, and this sensory experience is an integral part of holistic health. The vibrant colors of autumn produce, the soothing aroma of spices, and the taste of hearty, home-cooked meals all contribute to a holistic approach that nourishes not only our bodies but our souls as well.
Wrapping Up
As the leaves fall and the days grow shorter, let's embrace the wisdom of seasonal eating to support our holistic health. By incorporating the bountiful offerings of the season, we can nourish our bodies, balance our minds, and savor the richness of autumn.
So, whether you're sipping on a cup of spiced apple cider, indulging in a warm bowl of roasted root vegetables, or relishing a comforting acorn squash stuffed with quinoa, remember that seasonal eating is not just a culinary choice; it's a holistic journey that connects us with the beauty of nature and the wisdom of our own bodies.
As an integrative nutrition health coach, I'm here to guide and support you on your journey to holistic health. If you have any questions or would like personalized guidance on embracing the magic of seasonal eating this fall, please feel free to reach out. Here's to a season filled with wellness, nourishment and the joys of autumn!
Just a typical picture from the fall season meal prep. These delightful pumpkin breakfast cookies pair so delicious with greek yogurt and a frothy creamy pumpkin coffee on an October Sunday morning.
