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 vegetables in September along with their health benefits.

In the Zone Zucchini

Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit’s skin. Zucchini is rich in water and fiber, two compounds that can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes. The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. Zucchini is rich in manganese, lutein, zeaxanthin, and vitamins A and C — nutrients that contribute to healthy vision and may lower your risk of age-related eye conditions.

Zucchini is rich in water and fiber yet low in calories, all of which may help reduce hunger and help you feel full — potentially leading to weight loss over time. Zucchini may benefit bone, thyroid, and prostate health. It may also have anti-cancer properties. However, more research is needed before strong conclusions can be made. Zucchini can be eaten raw or cooked in soups, stews, sandwiches, salads, baked goods, and more.

Powerful Pumpkin

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 on 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 into 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 promote 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. 

Saving 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. The 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. 

Caring Corn

Whole-grain corn is as healthy as any cereal grain, as it’s rich in fiber and many vitamins, minerals, and antioxidants. Corn is typically yellow but comes in a variety of other colors, such as red, orange, purple, blue, white, and black. Sweet corn, or sugar corn, is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI). The GI is a measure of how quickly carbs are digested. Foods that rank high on this index may cause an unhealthy spike in blood sugar. 

Corn is mainly composed of carbs and is fairly high in fiber. It also packs a decent amount of low-quality protein. Corn is a good source of many vitamins and minerals. Popcorn tends to be higher in minerals, while sweet corn tends to be higher in vitamins. Corn provides higher amounts of antioxidants than many other cereal grains. It’s especially rich in eye-healthy carotenoids. As a good source of lutein and zeaxanthin, corn may help maintain your eye health. What’s more, it doesn’t promote diverticular disease, as previously thought. On the contrary, it seems to be protective. Corn contains phytic acid, which may reduce mineral absorption. Mycotoxin contamination may also be a concern in developing countries. Finally, corn’s soluble fiber (FODMAPs) may cause symptoms in some people.

Bountiful Brussels Sprouts

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. They ​​are high in antioxidants. This helps prevent cell damage in your body. Just 1/2 cup of cooked Brussels sprouts contains 2 grams of fiber. Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease the passage. Current guidelines suggest consuming 14 grams of fiber for every 1,000 calories eaten each day. For example, a person who needs 2,000 calories a day should eat 28 grams of fiber. Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism. The fiber in Brussels sprouts may help keep your blood sugar levels stable. 

Brussels sprouts are a good source of ALA omega-3 fatty acids, which may play a role in the health of your brain, heart, immune system, and other parts of your body. Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease. Brussels sprouts are high in antioxidants and contain compounds that may help decrease inflammation. Brussels sprouts provide 48 mg of vitamin C in every cooked 1/2 cup. Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. Your body cannot absorb this type of iron as easily as the iron found in animal sources. Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production, and the growth and repair of tissues.

Cold Corn Soup

Gluten-Free, Vegan, Serves 6

• 8 ears of corn
• 3 liters of water
• 7 Tbsp vegan butter
• 1/2 white onion minced
• 2 cloves garlic minced
• 1 stalk celery minced
• 1/2 leek sliced thin
• 1 cup coconut cream
• 2 sprigs of thyme
• 1 bay leaf
• salt and pepper to taste
• Top with:
• frozen corn kernels
• fresh green onions

Directions:

Remove kernels from corn and transfer them into a bowl. To prepare the stock cut the cobs in half and place them into a large pot of boiling water. Bring to a boil, lower to simmer for 30 minutes, and strain. Melt butter in a pot over medium heat. Add onions, leek, celery, and garlic. Saute until soft, about 4-5 minutes. Stir in corn and cook for an additional 6-7 minutes. Transfer corn stock and herbs into the pot. Bring to a boil and reduce heat to simmer for 20 minutes. Remove from heat, take the herbs out, and stir in the cream. Using an immersion blender, blend until soup is smooth. Strain if needed to reach desired texture. Serve chilled and top with additional corn and green onions.

Cucumber Avocado Salad

Gluten-Free, Vegan, Serves 4

• 2 avocados cubbed
• 1 english cucumber cubbed
• 1/2 cup dill chopped
• 1 cup vegan feta
• 3 Tbsp avocado oil
• 1 lemon zested and juiced
• salt and pepper to taste

Directions:

Combine all ingredients into a bowl and toss lightly. You can either serve the salad on the side or in lettuce cups either way it is light and refreshing and great to enjoy on a hot day.

Blueberry Zucchini Bread

Gluten-free, Dairy-Free, Serves 12

• 3 eggs
• 1 cup coconut oil
• 3 Tbsp pure vanilla
• 2 1/4 cup Stevia Monk Fruit sugar
• 1 cup almond flour
• 2 cups coconut flour
• 1 tsp sea salt
• 2 cups zucchini shredded
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1 Tbsp cinnamon ground
• 2 cups fresh blueberries

Directions:

Preheat the oven to 350 degrees F. Pretreat loaf pans, should be enough for two loaves. In a large bowl, beat eggs, oil, vanilla, and sugar together. Fold in the zucchini. In a separate bowl, combine flour, salt, baking soda, powder, and cinnamon. Once mixed gently stir into the wet mixture. Lastly, fold in the blueberries and transfer the batter into the pans. Bake for 50 minutes or until a toothpick comes out clean. Let cool for 20 minutes in pans before transferring onto a wire rack to cool completely.

Pumpkin Cheese Pesto Stuffed Shells

Gluten-Free, Vegan, Serves 8

• 2 Tbsp Olive oil
• 1 yellow onion minced
• 2 cloves garlic minced
• 1 Tbsp dried oregano
• 2 tsp Fennel seed
• 1 pinch crushed red pepper flakes
• 2 tsp smoked paprika
• 24-ounce jar marinara sauce
• 1 cup white wine
• 14-ounce can pumpkin puree
• 1 pound gluten-free jumbo shells
• 3/4 cup pesto
• 3 cups vegan ricotta cheese
• 2 Tbsp chopped fresh sage
• 1/4 tsp ground nutmeg
• 1/2 cup vegan mozzarella cheese

Directions:

Preheat the oven to 400 degrees F. Pretreat a 9×13 inch baking dish with your non-stick option of choice. Heat the oil in a pot over medium heat. Once the oil starts to shine, saute the onions for 3-5 minutes. Add in the garlic, oregano, fennel, paprika, red pepper, salt, and pepper to taste. Cook for an additional 1-2 minutes. Reduce the heat to low, and add the sauce and wine. Let simmer for 15 minutes or until the sauce starts to thicken. Meanwhile, cook the pasta according to the package directions. In a medium bowl, combine pumpkin, ricotta, sage, nutmeg, pesto, salt, and pepper to taste. To assemble, spoon 3/4 of the sauce into the bottom of the dish. Working with one pasta shell at a time, spoon 1 Tbps of pumpkin mixture into each shell. Once all of the shells are filled and in the dish top with the remaining sauce and cheese. Bake for 20-25 minutes or until the cheese is melted. Serve with chopped fresh herbs and vegan parmesan.

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!

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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!