Best Foods for the Fall Season

Autumn Season

September, October, November

In Traditional Medicine, Fall is associated with the Lungs and Large Intestine (Metal Element).

The Lungs govern the skin which is our first line of immune defense.

The Large Intestine is in charge of releasing and letting go of what the body does not need (physically and emotionally).

If the Lungs are weak, we are more susceptible to illness.

By gently transitioning the body and eating with the season, the immune system will get the boost it needs!

Causes of Common Lung Disorders:

• Overeating

• Not eating enough fiber

• Consuming too much meat, dairy, and other congesting foods

• Using drugs, cigarettes, and processed foods

• Harboring old grief

• Unhealthy attachments to things and people

• Not letting go

• Internal toxins

How do we boost the lungs? With foods that protect and purify!

Pungent foods are both cleansing and protecting.

Add small amounts to a meal.

Pungent foods help disperse the stuck, mucus-laden energy of the Lung and Large Intestine.

• Hot peppers and chilies (also high in Vitamin C!)

• Turnip

• Ginger

• Horseradish

• Cabbage

• Radish

• Daikon radish

• White peppercorn

Mucilaginous foods are essential for mucous membrane renewal of the Lungs and Colon.

They remove old, thick mucoid deposits and replace them with a clean, moist coating.

• Seaweeds

• Kombu

• Marshmallow root

• Flaxseed

• Fenugreek

Dark green and golden-orange vegetables are high in beta-carotene (Vitamin A) which provides a protective layer to the mucous membranes and boosts the immune system! It has also been shown to protect the Lungs and Colon against cancer. Green veggies are high in chlorophyll which inhibits viruses and helps the lungs detox residues from chemical fumes, coal dust, cigarette smoke, etc.)

• Carrot

• Winter squash

• Pumpkin

• Broccoli

• Parsley

• Kale

• Turnip

• Mustard greens

• Watercress

• Wheat or barley grass

• Algae (common green, blue-green, and golden micro)

• Yerba Santa leaf

• Nettles

• Mullein leaf

Last but not least is... FIBER! As most know, fiber is the indigestible portion of foods that creates the bulk part of our stool. It helps push food through the intestines while also cleaning any gunk sticking to the intestinal walls. Fiber can also help decrease cholesterol, constipation, hemorrhoids, diverticulosis, and the risk of colon cancer. Fiber aids in healthy bacterial growth in the colon which promotes the absorption of nutrients and the formation of cancer-resistant bowel acids. The best source of fiber is natural sources (not supplemental drinks).

• Pear (Click here for Baked Pear Recipe!)

• Apple

• Avocado

• Raspberries

• Beets

• Broccoli

• Artichoke

• Brussel Sprouts

• Beans/ Lentils/ Split Peas

• Oats

• Quinoa

• Chia Seeds

• Almonds

Best ways to prepare foods:

• Steam

• Boil

• Roast

• Sauté

Source: Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern nutrition (3rd edition) (3rd ed.). North Atlantic Books.

Gluten Free Sourdough English Muffin Recipe

Praise the gluten-free gods! I have finally figured out my favorite gluten-free sourdough English muffin recipe. Dr. Oscar says it tastes like the real deal, so it must be good.

But first, let’s talk about sourdough and why it’s such a big deal.

Sourdough is the process of fermenting grains over time which breaks cellulose structures, releases nutrients into the dough, and creates lactobacillus, which aids healthy digestion and elimination.

Standard wheat (glutinous) sourdough has been shown to be more digestible due to the breakdown of proteins through the fermentation process. For some people, this creates less of a reaction when eating wheat bread such as irritable bowel, foggy brain, fatigue, inflammation, etc. Some of you, like myself, may have difficulty digesting grains (including gluten-free). Sourdough is a great option to help you digest those gluten-free grains easier and reap all the nutritional benefits. I’ll also be working on a grain-free option one day too!

How to make a sourdough starter:

The first thing you’ll need is a glorious sourdough starter. Now you might have heard that sourdough starters can live on for generations! Once it is established, it’s hard to kill. Well unless you’re trying really hard to kill it… even then there are stories of revival! (Wow, this is sounding very poetic.) Anyways.

I used a starter culture from Culture for Health.

If you really want to feel like a winner when it comes to sourdough, use this starter culture. I tried starting with just flour and water and well… It made me feel like a failure. No bueno. Use Culture for Health. You can order off their website, on Thrive Market, or Amazon and feel like a WINNER.

Other tools you’ll need:

• Digital Kitchen Scale (favorite scale linked!)

• Standing mixer or hand mixer

• Glass bowl

Ingredients (6 Muffins)

• 116g Measure for Measure Gluten Free Flour (I used King Arthur)

• 80g Arrowroot flour/starch

• 80g Potato Starch

• 1/4 tsp Instant Yeast (naturally gluten-free)

• 1 tsp Xanthan Gum

• 6 g fine Sea salt or pink Himalayan salted

• 4.5 oz warm Water (100 degrees)

• 1 large Egg

• 2 Tbsp Avocado Oil

• 227g Gluten-free Sourdough Starter, fed 2-3 hours prior to use (room temperature is best)

• Cornmeal for cooking

Preparations

1. Using a digital kitchen scale, weigh out all dry ingredients- flour, arrowroot starch, potato starch, instant yeast, xanthan gum, and salt- in a standing mixer bowl. Mix ingredients until combined.

2. Add sourdough starter to dry ingredients. Mix until small pebbles form. Mix will be dry.

3. Add warm water, egg, and avocado oil.

4. Mix on low for 30 seconds and then high for 3 minutes. Batter should be smooth with no clumps. Dough will be sticky but not overly wet.

5. Move dough to a glass (no metal) bowl and cover with a tea towel. Let the dough rise for 2-4 hours. Dough should double in size. Depending on how warm your house is, this step may take longer or shorter. If you want a longer fermentation, place dough in fridge over night after first initial rise.

6. If you are not doing a second, longer fermentation, your dough is ready to cook!

7. Heat a large skillet on medium heat. Sprinkle pan with corn meal so the muffins don’t stick to pan.

8. Spoon dough into pan and distribute the size of muffin somewhat thick and even. The English muffins will not rise in the pan so do not make them too thin. Alternatively you can grease a cookie cutter or biscuit cutter and spoon dough directly into the cookie cutter on the pan. Once the muffin begins to cook, remove the cookie cutter.

9. Cook English muffins for 5-7 minutes on each side. When the English muffin is done the internal temperature should be between 205-208 degrees.

10. Place cooked English muffins on a cooling rack and let cool for 10 minutes.

*Store English muffins in an air tight container in the fridge.