Are You "Fall-Ready?" Embrace the Season with Immune-Boosting Foods

The leaves are turning, the air is crisp, and our sweaters are finally out of storage—yes, autumn is here. And as the world around us transforms, so should our approach to nourishing our bodies. In a time where health is on everyone's mind, aligning our diets with the changing seasons is not just advisable; it's essential.

The Wisdom of Traditional Chinese Medicine

Traditional Chinese Medicine has long emphasized the importance of eating foods that are in sync with the seasons. It's not just about cozy comfort food; it's about harmony, balance, and fortifying our immune system as we transition from one season to the next.

What Should Be On Your Plate This Fall?

Let's get practical. What does eating seasonally look like as the weather cools down? Here are some immune-boosting foods that are in season and should grace your plate:

Root Vegetables

Carrots, pumpkins, sweet potatoes, and squash not only keep you grounded but also satisfy those cold-weather sugar cravings. Rich in beta-carotene, they're immune system regulators and skin saviors.

Whole Grains

Quinoa, oats, millet, and brown rice provide a strong nutritional foundation for your autumn meals.


Lentils, chickpeas, and beans are protein-rich and hearty, ideal for autumn’s cooler days.

Green Vegetables

Think kale, celery, artichokes, arugula, and broccoli. These are power-packed with nutrients to keep your immune system robust.


Apples, pomegranates, pears, and citrus fruits not only satisfy your sweet tooth but also offer a variety of vitamins and antioxidants.


Ginger, turmeric, cinnamon, rosemary, thyme, basil, and dill can not only add flavor but also fortify your meals with immune-boosting properties.

Don't forget to sip on some warming herbal teas and incorporate nuts and seeds throughout your day.

A Recipe to Fall For

Here's a soul-warming recipe that combines the goodness of fall vegetables with the flavors of the season.

Roasted Veggies and Chicken Sausage


  • 8 links of Paleo-friendly, fully cooked chicken sausage
  • 1 package of organic Brussels sprouts, halved
  • 2 large red onions, sliced
  • 5 garlic cloves, minced
  • 1 cubed butternut squash
  • 2 carrots, peeled and sliced
  • 1 sweet potato, peeled and cubed
  • 1 branch of rosemary
  • 1 tbsp dried or fresh thyme
  • 5 tbsp olive or avocado oil
  • 1 tsp sea salt
  • 1 tsp ground pepper
  • 2 tbsp pine nuts
  • 2 tbsp fresh chopped parsley


  1. Preheat your oven to 400 degrees F.
  2. Combine root vegetables with oil, rosemary, salt, pepper, and thyme in a bowl.
  3. Place all the veggies on a baking sheet and roast for 30 minutes.
  4. Add the sausage and continue roasting for another 15 minutes, or until tender.
  5. Garnish with fresh parsley and pine nuts before serving.

I hope you find this helpful in navigating your health journey this fall. Remember, our bodies are a reflection of the choices we make, and with each season, we have the opportunity to make choices that harmonize with nature and fortify our well-being.

Stay warm, eat well, and thrive!

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