Not only will these recipes support your immune and digestive system — they will also make your taste buds sing, and get you in the fall spirit!
It’s no secret that the transition from summer to fall puts a smile on most people’s faces. Fall leaves, warm apple cider, and sweater weather gives us that cozy, warm feeling we may have missed throughout the hot summer months. The change in season might have you spending less time outdoors, and more time in the kitchen cooking up your fall favorites. Since we’ve already shared with you how to make your own golden milk, we thought we’d share some additional fall recipes with you!
We’re sharing some of the best ways to boost your immunity and gut health by including specific foods and supplements in your diet. Along with these sustainable tips, you will find three, easy to follow recipes that will make your taste buds sing, and get you in the fall spirit!
How is Your Gut and Immune System Connected?
If you want to support your immune system, go with your gut! Your gut microbiome calls all the shots when it comes to most things within your body, and your immune response is no exception. In fact, 70% of our immune system resides within our gut. (1) Making sure we have a strong communication between our gut and our immune system is vital!
Your gut is made up of a colony of bacteria, and other microorganisms that live within your digestive tract. They help to break down the food you provide as nourishment, as well as sending signals to your immune system when it’s time to get in defense mode. (2) The population and diversity of your microbiome is quite impressive, and although you want to make sure your “good” gut bacteria are flourishing; it’s all about keeping a healthy balance. Having a diverse and thriving microbiome is a necessity. So how do we ensure we are providing these little guys with the right nourishment to produce a healthy environment? With the food we place on our plates of course!
What Types of Foods Maximize Our Gut Health?
Eating a diet that is rich in fiber and a diverse variety of plant foods is optimal for gut health! In fact, one study found that following a diet that was plant-based helped to create a healthy overall gut bacterial community. (3) Increasing your consumption of vegetables, nuts, seeds, low-glycemic fruits, and naturally fermented foods like kefir, sauerkraut, or kimchi can all help in the growth of those good gut bacteria that we all need. Soups and broths are also a very important staple in the diet of one looking to increase their gut health. Not only are they comforting during these chilly fall months, but they also offer a plethora of health benefits to our gut and immune system!
When you were younger and not feeling your best, do you remember your mom or grandmother slowly simmering bones and veggies in a stock pot on your stove? Why was it that as soon as you took your first few bites, you seemed to instantly feel better? Is this because of the love and comfort it was made with or the science behind the abundance of nutrients that resided within it? Maybe it’s a little bit of both!
Bone broth is another amazing staple that should be incorporated into your diet to help aid in boosting your immune system, whether you are sick or not! This delicious, slowly stewed soup is jam packed full of vitamins, minerals, and amino acids that help to rebuild any damage you may have done to your intestinal tract, allowing your body to naturally help tackle any nutrient deficiencies you may have, strengthening your immune system.
Another food that should be incorporated into your diet for maximum health support is mushrooms. Historically called the “food of gods”, these medicinal plants have been used for centuries to boost the health of humans. They not only help to support a healthy immune response, but are also powerful antioxidants that encourage health and vitality within our immune system. There are specific types of mushrooms that are more beneficial than others when it comes to our gut, so it’s important to consume the right kinds when using them for health purposes. Our Mushroom 10X Complex is formulated with a blend of 10 unique and quality mushrooms that not only maintain the strength of your immune system, it also provides you with more energy and mental clarity!
Probiotics are the live microorganisms that are found in naturally fermented foods or supplements. They have been shown to promote the production of natural antibodies in the body, helping to boost your immune system and maintain a healthy balance of bacteria. (4) One study found that taking probiotics can help with seasonal environmental sensitivities. (5) Adding fermented foods into your diet, along with a high-quality probiotic supplement can help to support these reactions that come with the changing weather. Our Daily Probiotic supplement has 40 billion CFU, is gluten and lactose free, and 100% vegetarian. You can take this daily supplement to help restore your digestive function, balance your gut microbiome, and boost your immune system!
This herb has been used for its antioxidant properties for ages. Research shows that it may help to support a healthy inflammatory response, resulting in better digestion and immune boosting effects. It’s ideal to pair turmeric with ginger and black pepper, as this trio helps with absorption in the bloodstream and increases restorative benefits. Our Daily Turmeric supplement features these three powerhouses in a perfectly formulated capsule. When taking this supplement, expect it to take on a huge role in both gut and immune support.
Recipes for Immune and Gut Health
Ready to get in the fall spirit while boosting your gut health and immunity? Here are three recipes to inspire your food creation!
Coconut Turmeric Roasted Cauliflower
This recipe delivers an exotic assortment of flavors while providing your body with a satiating feeling from the groundedness of the cauliflower. Enjoy the golden sauce drizzled over the roasted cauliflower for full nutrition and mouth-watering benefits!
1 head of cauliflower, cut into medium florets
1 tablespoon of coconut oil
½ cup full fat, organic coconut milk
¼ teaspoon of turmeric
¼ teaspoon of cinnamon
2 teaspoons of minced garlic
½ teaspoon of salt
½ teaspoon black pepper
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Heat a small sauté pan or skillet on medium-low and add coconut oil.
When coconut oil is warmed, add minced garlic, all spices and coconut milk. Stir slowly and bring to a low simmer for 2 minutes.
Remove pan from heat. In a large mixing bowl combine chopped cauliflower and coconut turmeric sauce. Using a spoon, mix the cauliflower thoroughly, coating all florets.
Spread cauliflower evenly onto parchment paper and place the pan in the oven. Bake for 20 minutes or until soft enough to pierce with a fork. Makes 4 servings.
Chicken and Shiitake Mushroom with Ginger Soup
This warm and cozy soup has just a few ingredients and takes minimal time to make, all while still delivering a robust amount of nutrients that your body will be sure to soak up like a sponge!
1 ounce of dried shiitake mushrooms
3 cups of chicken bone broth
1 ½ lbs of chicken thighs, chopped into chunks
1 inch piece of fresh ginger, peeled and sliced thin
2 tablespoons of non-GMO soy sauce or Liquid Aminos
2 teaspoons of raw honey (optional)
1 teaspoon of arrowroot starch powder
Pinch of salt
Green Onion (optional)
Heat up bone broth on stove top and add dried mushrooms to soak for 20 minutes.
In a mixing bowl, combine soy sauce, honey, salt, and arrowroot starch powder and mix thoroughly, making sure to break up all clumps. Add in the chicken and ginger to marinate.
When the mushrooms have softened, remove from the liquid (saving liquid for base of soup) and slice thin. Add mushrooms to the bowl with chicken.
Combine everything in a pot and bring to a boil. Lower the heat to a bare simmer, cover the pot, and cook slowly for 25 minutes. Top with chopped green onion. Serve hot. Makes 4 servings.
Ginger Licorice Root Tea
Licorice root has been used for hundreds of years as an adaptogenic herb to help support the gut, and immune system function. This medicinal herb combined with the grounding flavor of ginger will not only help to restore your body from within, but provide your taste buds a satisfying treat throughout the day.
2 quarts of filtered water
2 ½ - 3 inches of fresh ginger, sliced thin
¼ cup licorice root
Lemon wedges *optional*
Fill a medium pot with water.
Add licorice and ginger.
Bring to a boil and then reduce heat to a low-medium. Let simmer gently for 10 minutes.
Pour through a fine mesh strainer directly into mugs or jar to save for later.
Squeeze lemon juice into tea.
Serve and enjoy! Makes 8 servings.
Now that you have the guidance and tools needed to create some cozy fall recipes that are sure to boost your gut health and improve your immune system, it’s your turn to get in the kitchen and start cooking! Whether you are looking to enhance your health with a hot cup of bone broth soup, or by adding in more immune-boosting supplements, your body and taste buds will be sure to thank you!
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All readers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
- Vighi, G., Marcucci, F., Sensi, L., Di Cara, G., & Frati, F. (2008, September). Allergy and the gastrointestinal system. Retrieved September 25, 2020
- Lazar, V., Ditu, L., Pircalabioru, G., Gheorghe, I., Curutiu, C., Holban, A., Chifiriuc, M. (2018, July 24). Aspects of Gut Microbiota and Immune System Interactions in Infectious Diseases, Immunopathology, and Cancer. Retrieved September 25, 2020
- Li F, Hullar MA, Schwarz Y, Lampe JW. Human gut bacterial communities are altered by addition of cruciferous vegetables to a controlled fruit- and vegetable-free diet. J Nutr. 2009;139(9):1685-1691. doi:10.3945/jn.109.108191
- Barrett, K. (n.d.). Live probiotics protect intestinal epithelial cells from the effects of infection with enteroinvasive Escherichia coli (EIEC). Retrieved September 27, 2020