Rachel Schwartzman Shares the Health Benefits of Her Favorite Fall Foods +Recipe for #wellbeingwednesday

I can’t even believe I am writing about fall foods, but here it is! With the fall equinox just over a week away, I thought I would share with you some of the health benefits to my favorite fall foods.

In Chinese medicine, as the temperatures start to cool it is important to start increasing your cooked foods. It takes a lot of internal energy for our bodies to process or “cook” food for digestion. By increasing cooked foods we help the body with the digestion process. Think about adding soups, stews and cooked veggies to your diet.

1.       Sweet potato, Squash and Carrots: These root vegetables are high in beta carotene, vitamin C and fiber. Much more nutrient dense than the common white potato, try adding these vegetables to your weekly routine. Consider sweet potato fries, a squash or carrot soup, or simply roasting veggies for the week.

2.       Cauliflower: Often forgotten, this cruciferous vegetable is not only delicious but loaded with health benefits. Part of the brassica family, this group supports the liver, balances hormones, and is rich in phytonutrients. I love roasting cauliflower with olive oil, garlic powder and turmeric. It’s that simple.

3.       Apples are rich in fiber, antioxidants and are one of the only fruits that contain calcium-d-glucarate, a nutrient that supports the liver detox pathways and hormonal balancing. Consider heading out to an organic apple orchard to pick your own. You can bake an apple crisp, make apple sauce or simply store them in the crisper for a quick and healthy snack.

4.       Pomegranates are loaded with fiber, vitamin C and rate high in the ORAC (oxygen radical absorption capacity). They contain Punicalagin, shown to have heart lowering risk factors by scavenging harmful free radicals from the human body. Try topping them onto a salad, yogurt or smoothie bowl, or just eat them on their own.

5.       Ginger: is a warming herb that promotes digestion, supports the immune system and helps ease aching joints. Try grating some fresh ginger into a cup of boiled water and add some honey and lemon to taste. It’s also a delicious addition to soups and stir fries.

Carrot-Apple-Ginger Soup


2 lb bag of carrots, chopped
2 organic apples, diced
1 onion, diced
2 garlic cloves, chopped
2 inch piece of ginger, grated


Sautée onion in with a little olive oil. Once cooked add; carrots, apples, garlic and ginger. Top with 8 cups of water. Bring to a boil and simmer for an hour.  Blend and enjoy.

Rachel_Schwartzman_HSRACHEL SCHWARTZMAN is a naturopathic doctor in the St. Clair West neighbourhood. She is the co-owner of West End Naturopathic Doulas, a naturopathic collective that supports pregnant women and partners with the birth of their babies. Westenddoulas.com

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