Fall is my favourite time to focus on harnessing the medicine in food and herbs to help support my energy and immune system. I love making 1-pot soups and stews loaded with vegetables, warming herbs and immune tonics.
✨Here are a few ways you can incorporate food as medicine into your diet this Fall:
✅Eat a varied diet of fresh, whole foods.
✅Increase your intake of nutrient-rich green leafy and brightly coloured vegetables to 6-8 servings per day.
🥬Examples include: Swiss chard, kale, bok choy, romaine lettuce, red/orange/yellow peppers, squash, yams, eggplant, among many others.
✅Add garlic and onions generously to your diet. These herbs have potent antimicrobial activity.
✅Increase your intake of culinary herbs, such as onion, garlic, rosemary, thyme, sage, oregano, lemon, cayenne, turmeric, and ginger.
✅Reduce your sugar intake. Eliminate sources of refined sugar, such as soda or table sugar, from your diet.
✅Immune-supporting mushrooms. Add mushrooms, particularly reishi and shiitake, into your diet. Ideally, add them to soups and stews and let them simmer for longer periods of time. These herbs have deep immune supporting properties. You could also use a mushroom powder (such as Harmonic Arts ’14-Mushroom Blend’) and sneak into smoothies, soups, stews, and other recipes.
✅Stay hydrated. Drink at least 2L of water per day.
✅Support your gut microbiome. Your healthy gut bacteria play a very important role in responding to pathogens and moderating immune response. Increase your dietary intake of fermented foods, such as full-fat Greek yoghurt, kimchi, sauerkraut, or homemade kombucha.
✅Follow the energetics of the season. In the winter, increase your intake of warming soups, stews and teas. Add homemade bone broth as a soup base to your weekly routine.
✅Immune-supporting honey. Use manuka honey, rather than regular honey, in your tea, on toast, or in baking, for it’s antimicrobial properties.