Fall is finally here and it brings with it a bounty of healthy and nutrient-dense foods. When the seasons change it can be difficult for our immune systems to make the transition. Cooler temperatures mean an increase in lung inflammation and a spike in flu and colds. With everything, our bodies are exposed to on a daily basis coupled with the strain and stress of our daily lives our immune systems take a beating. Luckily, as always, mother nature has our backs and ensures we have foods that boost our immunity. In Winter it can be difficult to find foods high in nutrition and the fall season is nature’s way of providing us with one last burst of foods packed with everything our bodies need. As such, our bodies have the ability to take advantage of this windfall and stock up on the building blocks it needs.

Let’s face it, we all want to look and feel our best. One of the best ways to do just that is by providing our bodies with the building blocks they need. During the month of September, mother nature fills our cupboards with fruits and vegetables that help bring out the best in all of us. Fall fruits and vegetables are full of vitamins and minerals that support immunity, slow aging, boost metabolic rate, improve skin and hair health, support your heart health, and more! The following is a list of the best fruits in September along with their health benefits.

Working Watermelon

Over the years people’s stance on watermelon has been a constant back and forth. Watermelon is and has always been our friend. It has an extremely high water content of about 92% making it one of the best ways to eat our water. For those of us unaware a great way to ensure we stay hydrated is by consuming foods high in water content and watermelon is leading the pack on water content. Not only does it contain high amounts of water it also contains potassium and magnesium which are essential for rebalancing our electrolytes. Here’s the thing when the temperature goes up our bodies sweat to naturally cool us off. Sweat, however, is not composed of just water. Meaning we need more than just water put back into our systems. Potassium even helps prevent dehydration and cramping that can occur from depletion after excessive sweating.

Watermelon does more than just keep us hydrated. It is high in lycopene which promotes good bone and heart health, while also acting as a powerful antioxidant. Watermelon is high in beta-carotene which aids in eye and skin health. It is high in phenolic which has antioxidants and anti-inflammatory agents. Watermelon contains high levels of Vitamin A, which promotes eye health, strengthens the immune system, aids in growth and development, improves reproductive health, and increases the production of red blood cells, skin, and bone formation. It has high amounts of Vitamin C that make it a great addition to improving our immune systems and slowing down the effects of aging. 

Amazing Apples

Apples are not only great at getting you up and on your way they are perfect to aid in weight loss and management. Apples are high in fiber which aids in digestion and helps keep you feeling full longer. The fiber in apples also helps lower the risk for heart disease and aids in maintaining healthy blood sugar levels. Apples are also low in calories and high in water content which helps the body naturally detox and thus, removes excess weight that can be stored toxins. When our bodies come into contact with something they either do not recognize or consider an enemy they encase it in fat as a form of protection. During detoxing our bodies force out these fat-encased toxins which result in a lower number on the scale.

Apples are great for your brain activity. They contain high levels of boron, which stimulates electrical activity of the brain and increases mental alertness. Apples also help to produce Dopamine in the body which helps to improve: memory, mood (feelings of joy or bliss), motivation, and focus. Apples may not be rich in calcium, but their high levels of boron make it a great food to prevent osteoporosis and strengthen bones. A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons. Once again, highlights what makes apples so desirable in daily nutrition.

Powerful Pears

Pears are also relatively low in calories and have no added sugar. Boasting 6 grams of fiber, pears have more fiber than a 1-cup serving of kale! From helping you maintain a healthy weight to reducing your risk of developing type 2 diabetes, eating enough fiber is integral to a well-balanced diet. Not to mention, we’re very thankful for the digestive benefits a high-fiber diet provides (fiber makes your poop softer and bulkier, making it easier to go), and we love that we can get over 20 percent of our daily recommended value from a pear. Even though pears have some natural sugar, their high fiber content ensures your blood sugar won’t go soaring after eating one (which makes them a perfect on-the-go snack for people with diabetes) Plus, their low-glycemic index means you won’t be hungry for minutes after snacking on one.

Fabulous Figs

Figs are often recommended to nourish and tone the intestines, they act as a natural laxative because of their high fiber content. The fiber they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which as a result improves digestive wellness. They are high in polyphenols. These compounds have protective antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues, by so doing they are key to managing oxidation. Figs are a good source of bone-friendly minerals including calcium, magnesium, and phosphorus. Figs are especially rich in calcium with some studies suggesting they contain 3.2 times more than other fruits. Being a good source of potassium may help to counteract the urinary excretion of calcium, caused by a high salt diet. All of which may lessen the risk of osteoporosis.

Fresh figs are low in calories and contain a variety of vitamins and minerals. However, dried figs are high in sugar and calories. They may improve digestion and decrease constipation, help manage blood fat and blood sugar levels, and kill cancer cells. Figs may cause digestive upset or diarrhea due to their anti-constipation effects. They may also interfere with blood thinners, and some people may be allergic to them.

Healthy Honeydew

Honeydew contains a wide variety of nutrients and plant compounds that may be responsible for its many potential health benefits. It’s well established that a low-sodium diet and an adequate potassium intake can positively influence your blood pressure regulation. As honeydew is a low-sodium and potassium-rich fruit, it may help you maintain healthy blood pressure levels. Honeydew contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium. Folate is essential for the breakdown of homocysteine — elevated levels of which have been linked to reduced bone mineral density over time. In addition, you can meet about 4% of your daily magnesium needs with one serving of honeydew. It contains small amounts of other bone-supporting nutrients, including calcium, phosphorus, and zinc. Though honeydew contains carbs that can raise your blood sugar temporarily, it also provides fiber and other nutrients that may help improve blood sugar control over time.

Honeydew is made up of mostly water but also contains electrolytes that may hydrate you more effectively than just water alone. Eating honeydew melon may support healthy skin due to its high vitamin C content. Adequate vitamin C intake is imperative for the proper production of collagen, a major structural protein that’s vital for repairing and maintaining your skin tissue. Honeydew melon contains high levels of vitamin C, a nutrient that supports proper immune function. It contains fiber, a nutrient known to support healthy digestion. Due to its moderate fiber content, it may be better tolerated than high-fiber foods by people with certain digestive disorders or those introducing fiber into their diet. Honeydew melon contains lutein and zeaxanthin, two antioxidants that are known to support healthy eyes and vision.

Melon Ball Punch

Gluten-Free, Vegan, Serves 6

• 26 oz Coconut Lime Bia Water
• 1 cup Lemonade
• 2 cups Limeade
• 1 small watermelon balled
• 2 limes sliced
• 1 small cantaloupe balled
• 1/2 bunch mint
• 1 small honeydew balled

Directions:

Into a large pitcher combine all ingredients and stir well. My secret hack is to freeze the melon balls and lime slices overnight. Then when you are ready to serve the fruit will help keep the punch cool on even the hottest days!

Cucumber- Honeydew Salad

Gluten-Free, Vegan, Serves 10

• 2 Tbsp lemon juice
• 1/4 cup avocado oil
• 1 tsp date syrup
• 1/4 tsp sea salt
• 1 medium honeydew melon balled or cut into ribbons
• 1/4 tsp poppy seeds
• 2 cucumbers cut into ribbons
• 1 cup fresh strawberries wedged
• 1/3 cup red onion minced
• 3 Tbsp fresh mint thinly sliced
• 4 oz vegan feta

Directions:

Combine all ingredients into a large bowl and toss together lightly. You can also add in arugula or spinach lettuce and sunflower seeds to add crunch.

Pumpkin Streusel Coffee Cake

Gluten-Free, Dairy-Free, Serves 16

• 1/2 cup vegan butter
• 1 1/2 cups Stevia Sugar
• 15-ounce can pure pumpkin
• 3 large eggs
• 2 cups coconut flour
• 1/2 cup almond flour
• 2 tsp baking powder
• 1 Tbsp cinnamon
• 1/2 tsp ground nutmeg
• 1 1/2 tsp ground ginger
• 1/2 tsp sea salt
• 1/4 tsp ground cloves

Topping

• 1/2 cup almond flour
• 1 tsp cinnamon
• 1/2 cup xylitol sugar
• 4 Tbsp vegan butter
• 1/2 cup date sugar
• 2/3 cup chopped pecans

Directions:

Preheat the oven to 350 degrees F. Grease and flour pan of choice. In a large mixing bowl, cream the butter and sugar together. Add the pumpkin and eggs beating continuously until well mixed. Using a separate bowl, combine flours, powder, and spices. Mix until well combined. Slowly combine the dry ingredients into the wet making sure not to over-mix the batter. Evenly pour the mixture into the pretreated pan. In a bowl combine the ingredients for the topping. Once mixed pour over the top evenly. Bake for 50-55 minutes or until a toothpick comes out clean. Remove from heat and let cool for five minutes in the pan before removing the cake to cool completely on a wire rack. 

Roasted Squash Fig Salad

Gluten-Free, Vegan, Serves 4

• 1 acorn squash sliced
• 2 Tbsp olive oil
• 1 1/2 Tbsp fresh thyme
• 1/4 cup date syrup
• 18 figs halved
• 4 cups arugula
• 1/2 cup pomegranate arils
• 4 ounces vegan feta crumbs

Dressing:

• 1/4 cup Avocado Oil
• 1/2 Tbsp fresh thyme
• 2 Tbsp lemon juice
• 1 Tbsp orange zest
• 2 Tbsp apple cider vinegar
• Salt and pepper to taste

Directions:

Preheat the oven to 400 degrees F. Toss the squash in 2 Tbsp oil, syrup, thyme, salt, and pepper. Roast for 20 minutes and add the figs to the sheet pan. Toss and return to bake for an additional 10-15 minutes or until the figs have caramelized. In the meantime, prep the dressing by combining all the dressing ingredients and mixing well. To assemble, start with the arugula, then squash, figs, feta, pomegranate, and top with dressing.

Get Started Today

Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. There are tons of foods you can add to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home be sure to check out my Balancing Abundance Program. Because detoxing is so important and realistically everyone should be doing it on at least a seasonal basis I have taken the time to put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem difficult to get into (due to limited space) and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do so here are some recipes to help set you up for success!

 Need A Hand?

A happy and healthy life is closer than you may think. We all have to deal with our health daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help, I am always here to do just that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected], or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!