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 November, 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 November along with their health benefits.

Clearing Collard Greens

The collard green belongs to the same family as kale, broccoli, cabbage, Brussels sprouts, and bok choy.  A 2011 study from the Economic Research Service at the U.S. Department of Agriculture suggests that collards are cheaper than other cruciferous vegetables in the United States. Studies have suggested that eating collard greens lowers low-density lipoprotein cholesterol, or LDL cholesterol levels, known as the “bad” cholesterol. Thanks to the high fiber content in the vegetable, collards have a beneficial effect on both blood pressure and cholesterol, which improves overall heart health. According to research, cruciferous vegetables help reduce the risk of cancer thanks to certain sulfur-rich compounds called glucosinolates. Scientists believe that these compounds prevent or delay cancer cells at various stages of development. A 2017 study involving nearly 3,000 people suggests that cruciferous vegetables lower the risk of breast cancer. 

Collards contain a good amount of vitamin K, which research suggests may lower the risk of osteoporosis and bone breakage. Another benefit of the collards’ fibrous nature is related to digestion. After all, fiber is often recommended in preventing or helping with constipation and improving regularity, and given the high fiber and water content of collard greens, it’s no wonder that this vegetable is often recommended for those who have trouble going. Collards are also rich in vitamin C, which is critical for collagen production, again important to your hair, skin, and nails. Thanks to the choline content in collard greens, you may be able to sleep and function more effectively if you maintain a diet that is high in vegetables. Choline also contains folate, which has been tested as a potential treatment for depression. 

Powerful Pumpkins

There are two big concerns this time of year for your body: stress and your immune system. That’s right, in case you thought I was just going through some phase and that was why I have been writing about immunity boosters and stress relievers, I’m not! While these two issues appear to be a constant issue for the majority of people the holidays tend to really amp things up several levels. Just the mere mention of the year’s Biggest Holidays just around the corner can induce panic attacks in even the most balanced individuals. Luckily, Mother Nature has our backs and ensures that this season’s foods are fully loaded with both immunity-boosting powerhouses and anxiety tamers. 

Not only does the pumpkin pack a one-two punch of immunity strengthening and stress-reducing it is stuffed to the gills with tons of additional health benefits. For example, did you know pumpkin acts as a urinary antiseptic that improves bladder and prostate health? Due to pumpkins’ anti-inflammatory properties, it has the ability to relieve arthritis inflammation. It is high in fiber making it ideal for weight loss and digestive health. 

Pumpkin contains high levels of vitamin A, C, E, and B5 which promotes skin renewal via cell regeneration, while also improving skin texture and evening skin tone. It has anti-aging properties and helps with the prevention of hair loss due to its high zinc content. Pumpkin has antimicrobial properties and is also antiparasitic (kills intestinal worms). It has tranquilizer or sedative properties which make it beneficial for sleep regulation. 

Savvy Sweet Potatoes

Sweet potatoes are a natural and abundant source of beta-carotene and Vitamin A. Vitamin A is essential in helping the body fight off infections, and remain resistant to any further infections. Sweet potatoes contain essential fibers and magnesium that are critical in the prevention and management of diabetes. Vegetables also have a moderately low glycemic index that also aids in the regulation of blood glucose levels. Sweet potatoes are an important source of magnesium, whose deficiency has been reported to be linked with a higher risk of depression, stress, and anxiety. Thus, sweet potatoes can replenish the body’s magnesium levels and help alleviate the symptoms of depression and anxiety-related behaviors in individuals. 

The presence of anthocyanin and choline in sweet potatoes makes vegetables an essential dietary source in the prevention and reduction of chronic inflammation in the body. Sweet potatoes contain beta-carotene, a carotenoid, which is essential in protecting men from developing prostate cancer. In addition, extracts from different parts of sweet potatoes have been shown to accelerate the death of breast, gastric, colorectal, and prostate cancers, limiting the growth and spread of these cancers. Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach. Thus, dietary consumption of sweet potatoes can be an effective treatment plan against major types of ulcers including ethanol and aspirin-induced ulcers. 

Beautiful Broccoli

Broccoli is a cruciferous vegetable, alongside kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. Broccoli is a rich source of vitamins, minerals, and antioxidants. Antioxidants can help prevent the development of various conditions. The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these. Free radicals, or reactive oxygen species, are toxic in large amounts. They can cause cell damage that can lead to cancer and other conditions. The body can eliminate many of them, but dietary antioxidants can help. Broccoli is a good source of vitamin K, but this may interfere with some people’s use of blood-thinning drugs such as warfarin (Coumadin). People who use these drugs should not suddenly increase their intake of vitamin K-rich foods such as broccoli.

Creamy Cajun Chicken

Gluten-Free, Dairy-Free, Serves 4

• 1 egg
• 1/4 cup almond flour
• 4 boneless skinless chicken breast cutlets
• 3 Tbsp extra virgin olive oil
• 2 Tbsp vegan butter
• 4 ears of corn, kernels removed from the cob
• 2 cloves garlic minced
• 1/2 cup dry white wine
• 1 cup coconut cream
• 2 Tbsp fresh thyme
• 1 tsp onion powder
• 2 tsp smoked paprika
• 1/2 cup fresh basil chopped
• 1 tsp chili powder
• 1/2 tsp cayenne pepper
• 1 box gluten-free penne pasta

Directions:

Place the egg and flour into separate shallow bowls. Season the chicken with salt and pepper to taste. Dredge both sides of the chicken through the egg and then flour tossing to coat. Place batted chicken onto a plate. In a large skillet, heat 2 Tbsp oil and 1 Tbsp butter. Add chicken to the hot pan and cook until golden on both sides, about 5 minutes on each side. Remove the chicken from the pan and add the remaining oil and butter. To the pan add corn, garlic, and thyme. Cook an additional 5 minutes or until the corn is golden. Reduce the heat and pour in the wine. Simmer for 2-3 minutes, and add in the cream, onion powder, paprika, chile, and cayenne. Carefully add the chicken to the sauce and simmer for 5 minutes or until the chicken is cooked through. In the meantime cook the pasta as directed, drain, rinse and let cool in the refrigerator for 30 minutes. Add the pasta to the sauce and reheat. Serve topped with fresh thyme, basil, and a squeeze of lemon.

Pumpkin Spice Cheesecake Enchiladas

Gluten-Free, Vegan, Serves 9-12

• 8 ounces vegan cream cheese
• 1 cup pumpkin puree
• 1/2 cup xylitol sugar
• 2 1/2 cups coconut whipped cream
• 1/2 tsp pumpkin pie spice
• 18-24 gluten-free tortillas
• 6 Tbsp vegan butter melted
• 2 tsp cinnamon ground
• caramel sauce
• 2 tsp stevia sugar

Directions:

In a large bowl, cream the cheese, pumpkin, xylitol, and pumpkin pie spice until well blended. Gently fold in the whipped cream. Divide the mixture evenly between the tortillas. Roll each up and put on to a serving dish. In a small bowl, combine the butter, sugar, and cinnamon. Brush over the tortillas and top with caramel sauce.

Roasted Garlic Sage Pumpkin Soup

Gluten-Free, Vegan, Serves 4

• 1 large pie pumpkin cut in half and seeds removed (set aside)
• 6 Tbsp vegan butter
• 1 Tbsp olive oil
• 2 small shallots minced
• 1 tsp fresh thyme chopped
• 4 cups vegetable broth
• 1 cup coconut milk
• 1/4 tsp nutmeg
• 1 cup water
• salt and pepper to taste
• 1 Tbsp pure maple syrup
• 1/4 tsp crushed red pepper flakes

Pesto:

• 1 clove garlic minced
• 1/4 cup vegan feta
• 1/2 cup fresh sage
• 1 cup fresh parsley
• 1/4 cup shelled pistachios
• 1/2 cup stinging nettle
• 1/4 cup olive oil
• Pumpkin Seeds:
• 1 Tbsp coconut milk
• 1/4 tsp coconut sugar
• 1 Tbsp coconut flour
• reserved pumpkin seeds 
• 1 tsp chipotle chili powder

Directions:

Preheat the oven to 400 degrees F. Roast pumpkin with oil, salt, pepper, and garlic. Bake for 45 minutes or until the pumpkin is fork-tender. Remove from oven and let cool for five minutes. Puree roasted vegetables with 1 cup broth until smooth. Heat a large pot and add butter and shallots. Cook until soft and add thyme cooking for an additional 30 seconds. Add the pumpkin puree, broth, milk, water, cayenne, nutmeg, syrup, and red pepper. Bring to a low simmer for 15-20 minutes. In a processor combine all ingredients for pesto. Prep the pumpkin seeds by mixing flour and milk in one bowl and seasonings in a second. Heat oil in a skillet and dip pumpkin seeds in milk mixture and fry until golden brown. Remove from oil and toss in seasoning. To assemble pour soup into a bowl, spoon 1 Tbsp of pesto, and top with seeds, and more feta.

Shaved Brussel Sprout Salad

Gluten-Free, Vegan, Serves 6

• 1 pound Brussels sprouts shredded
• 1/2 cup dried cranberries
• 1 apple thinly sliced
• 1/2 cup walnuts
• 1 pear thinly sliced
• 2/3 cups vegan feta

Dressing:

• 2 Tbsp white wine vinegar
• 1 small shallot minced
• 3 Tbsp lemon juice
• 4 Tbsp avocado oil
• salt and pepper to taste

Directions:

Blend all dressing ingredients together and set aside. In a large bowl, combine all ingredients for the salad and either toss in the dressing or leave it on the side.

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!