Build Immunity Now.

Fall equinox passed us last week, providing a balance point, a moment of equal day and equal night before we delve into the inner journey of fall and winter. By strengthening our immune systems now, we bolster our bodies to prepare for a healthy winter.

Here are some ways to honor this transition:

  • Take a deep breath before you eat a meal.

  • Stop to appreciate fall foliage.

  • Wake up affirming that something wonderful is going to happen today.

  • Set aside time to prepare a healing, delicious meal. May these recipes inspire you.

Mushroom and Carrot Pilaf

You will need:

  • 4 tablespoons olive oil

  • 1 onion, chopped

  • Salt and freshly ground black pepper, to taste

  • 1 teaspoon thyme

  • 10 ounces cremini and shitake mushrooms, sliced

  • 1 teaspoon lemon juice

  • 5 medium carrots, grated

  • 4 Tablespoons flaxseed meal

Heat oil in a large skillet over medium-high heat. Add onion, thyme, salt and pepper; stir to coat in oil, and cover skillet.

Cook for 5 minutes or until translucent. Add mushrooms and lemon juice. Cover and cook until mushrooms release most of their liquid, about 10 minutes. Uncover and continue cooking, stirring occasionally, for about 10 minutes more.

Meanwhile, grate carrots.

Remove skillet from heat, mix in carrots and flaxseed, and serve warm.

Carrots are an excellent fall and winter food because they tonify the intestines and support immune health. Mushrooms are immune-boosting and high in vegetarian protein.

Quinoa and White Bean Sauté

You will need:

  • 2 cups white beans (soldier or cannellini), cooked

  • 2 inches seaweed (kombu or wakame), for cooking the beans

  • 3 cups quinoa, rinsed and cooked

  • 3 tablespoons olive oil

  • 1/2 teaspoon salt

  • 2 shallots, minced

  • 1 inch fresh ginger root, minced

  • 2 large bunches kale, or other hearty green, chopped

  • apple cider vinegar and olive oil for dressing

Soak beans overnight. Rinse, drain, and cook with 2 inches seaweed.

Cook beans and quinoa.

Meanwhile, mince shallot and chop kale, parsley and basil.

Sauté shallot and ginger in olive oil for 4 minutes, or until browned. Add kale. Sauté for 5 more minutes. Add ½ cup water and sauté for 5 more minutes. Stir to incorporate, turn off heat, and mix with cooked beans and quinoa. Toss with olive oil and vinegar.

Serve at room temperature.

Shallots and ginger are warming, digestive, and stimulate the immune system.

Miso Walnut Porridge

You will need:

  • 1 Tablespoon coconut oil

  • 1 cup walnut halves and pieces

  • ½ teaspoon each: coriander and cardamom

  • ½ cup rolled oats

  • 1 cup water

  • ½ teaspoon miso

Heat coconut oil in a small stock pot.

Add walnuts, coriander, and cardamom. Toast on low heat for 3 or 4 minutes.

Add oats and water. Bring to a boil, reduce heat to simmer and cook, uncovered, for 10 minutes, stirring occasionally. Turn off heat, add miso, stir to incorporate, and enjoy!

This is a terrific breakfast or a wonderful addition to a dinner of poached chicken and steamed kale.

Have you ever had savory oats? I think they're delicious. They also soothe the nervous system and support healthy transit time and elimination. They're a perfect warming grain for fall and winter.

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Breakfast Power!

Instant Oatmeal


In a mason jar, mix:

½ cup quick rolled oats
½ teaspoon cinnamon pinch salt

1 handful sunflower seeds
1 handful raisins

When you get where you are going, boil about 1 cup of water. Pour boiling water into mason jar, stir and enjoy!

**You can bring yogurt (choose a whole milk brand without added sugar) to include with this breakfast.

Keeps in your cupboard for 2 weeks.

Tahini Honey Sandwich


Choose whole grain, sourdough bread.

Place two thin slices in the toaster.
When they pop up, spread with:

1 spoonful tahini (roasted sesame seed butter)

1 spoonful local, raw honey

Place two halves together in a plastic bag and enjoy once you get where you are going.

**If you like, you can eat an apple with your sandwich. Keeps in fridge for 2 days.


Quinoa Date Porridge

**Before bed, place in a mixing bowl:


1 cup quinoa
1 handful chopped, pitted dates
2 cups hot water

Allow to soak overnight.

**In the morning, drain off any excess water. Pour into a cooking pot with 1 cup water.

Bring to a boil; then reduce to simmer.

To the cooking quinoa, add:
½ teaspoon each: cinnamon and ginger
pinch salt

Simmer with the lid slightly askew until all the water is consumed (about 15 minutes) and you see air holes on the surface of the grain. You can add a spoonful of coconut oil if you like.

Keeps in fridge for 3 days.


Sweet Potato Pie


While you are cooking dinner, chop 2 large sweet potatoes.
Place them in a pot with enough water to cover them.

Bring to a boil, reduce to medium heat, and cook until tender.

Meanwhile, place 1 cup dry kasha (buckwheat groats) and 1 ½ cups water in a stock pot.
Add a pinch salt and ½ teaspoon cinnamon.
Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes or until kasha begins to thicken.
Stir vigorously for a couple of minutes until grain reaches porridge-like consistency.

Oil a glass pie plate and pour this ‘crust’ into it.

When sweet potatoes are tender, drain water and place in blender with:
1 teaspoon cinnamon
½ teaspoon each: cloves, ginger
pinch salt
2 heaping spoonfuls each: nut butter and coconut oil
1 teaspoon vanilla extract
Blend until creamy. Using a spatula, scoop out this filling and smooth over cooked kasha crust.
Cover with plastic wrap and place in the fridge overnight.

In the morning, preheat oven to 375 degrees. Remove plastic wrap and bake pie for 20 minutes. Yum!

Keeps in fridge for 3 days.


Blueberry Banana Walnut Drink


Place these ingredients in a blender:
½ teaspoon each: nutmeg, ginger
pinch salt
3 Tablespoons coconut oil
1 teaspoon vanilla extract
1 handful blueberries
1 banana
1 handful walnuts
2 spoonfuls coconut milk or whole milk yogurt (choose a brand with no added sugar)

Blend well and enjoy!

Keeps in fridge for 3 days.

Try to eat a piece of whole grain, sourdough toast with nut butter within an hour of drinking your smoothie. The carbohydrates in toast will help your cells to break down and metabolize the fat in the smoothie.


Avocado Date Almond Smoothie


Place these ingredients in a blender:
½ teaspoon cinnamon
pinch salt
3 Tablespoons coconut oil
1 teaspoon vanilla extract
1 handful chopped, pitted dates
1 avocado
1 handful almonds
2 spoonfuls coconut milk or whole milk yogurt (choose a brand with no added sugar)

Blend well and enjoy!

Keeps in fridge for 3 days.

Try to eat a piece of whole grain, sourdough toast and nut butter within an hour of drinking your smoothie. The carbohydrates in toast will help your cells to break down and metabolize the fat in the smoothie.



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