Fall Harvest

By Kendra Eisenbraun, INHC

As summer draws to a close and the temperatures begin to cool, it signals one of my favorite times of the year: the fall harvest, when there is truly a bounty of fruits and vegetables! Eating anti-inflammatory foods free of gluten, dairy, and lectins is the healthiest option to feel your best at any time of the year! Choosing foods that are in season is your most beneficial option, so shop at your local farmers markets or health food stores where you’ll find fruits and vegetables that are juicier, bigger, cheaper, and packed with nutrition.

Foods that are in season from mid to late summer and early fall include acorn squash, apples, beets, brussels sprouts, butternut squash, cabbage, carrots, cauliflower, celery, cranberry, fennel, figs, grapes, kale, leeks, mushrooms, parsnips, pears, persimmons, pomegranates, pumpkin, radishes, sweet potato, beans, broccoli, cantaloupe, and cucumbers!

What fall foods can you add to your plate? Pumpkin and carrots contain beta carotene and vitamin A, which is great for the skin and the eyes. These types of foods have a sweeter flavor and pair well with savory herbs like sage, thyme, basil, or curry. Making soups with one or more of these ingredients is a healthy option and a great comfort food as the weather cools down.

Dark foods like beets, cranberries, or pomegranates contain great phytochemicals that help fight several diseases. They also contain fiber and vitamin C and have a similar amount of iron, calcium, and vitamin B3. It may seem unusual, but you can eat the whole beet! Use the greens in a salad or pair beets with fresh cucumber or citrus to bring out its organic flavor. Cranberries and pomegranates are great when paired with meats like turkey or chicken.

At Anodyne Pain & Wellness Solutions, we encourage our patients to make the best food choices for their bodies. Making meals and snacks using a combination of nutrient-dense fruits, vegetables, herbs, and spices is a great strategy for maximizing the amount of nutrients you take in.

We also suggest making smoothies! Smoothies are great for a quick breakfast or a healthy snack. Try out this fall favorite. It is a glutenfree, dairy-free, lectin-free smoothie to help energize your body, prevent inflammation, and lower blood sugar levels.

Apple Pie and Carrot Smoothie

2 Fuji apples, chopped (For a less sweet taste, substitute Granny Smith apples)

1/4 cup of carrots, shredded

1 cup of coconut milk

1 scoop of vanilla protein or collagen powder (optional)

2 bananas, chopped and frozen

1 teaspoon cinnamon

1/8 teaspoon cloves

1 teaspoon of honey (optional)

Blend until smooth. Garnish with vanilla bean powder, if desired. Enjoy!

To learn more about Anodyne’s patient-centric, integrated, collaborative approach to nutrition and pain management, visit https://anodynepain.com.

About the Author

Kendra Eisenbraun earned a Bachelor of Science degree at Colorado Mesa University and is a Certified Health Coach and an Integrated Nutrition Health Coach at Anodyne Pain and Wellness Solutions in St. George, Utah. Kendra’s mission is to play an imperative role in improving the health and happiness of patients by guiding them through lifestyle changes, providing nutrition education, and holding them accountable. She wants to help create a supportive space where she can emphasize wellness beyond just the plate and help patients achieve fitness goals, build better relationships, develop healthy habits, and find a work/life balance.