Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! Get it before the discount goes away! 👇👇👇
Gather your ingredients
First we start with our ingredients, which are:
Pumpkin puree, coffee, erythritol or other granulated natural sugar-free sweetener, vanilla extract, unsweetened non-dairy milk of your choice, and pumpkin pie spice.
Prepare the 2 parts of your pumpkin spice latte
First, you need to go ahead and start your coffee brewing. This will take a few minutes.
While your coffee is brewing, add that cup of nondairy milk to a small saucepan and turn it to medium heat, then add in your sweetener, and the pumpkin puree.
And then whisk it really well until it’s all mixed together,and let it get really warm.
Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…
And then you’re ready to pour it up!
Pour it up like a barista
Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.
And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place!
Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! Get it before the discount goes away! 👇👇👇
Cooking breakfast for everyone on the weekends is one of my husband’s favorite things to do. And this is seriously one of my favorite anti inflammatory breakfasts for fall.
Because how can you beat pancakes and pumpkin?
And since we’re on a mission to control our blood sugar levels, we’re doing it with an anti-inflammatory keto version of pumpkin pancakes that you’re gonna love!
One thing I wanna highlight for these keto pumpkin pancakes is that they’ve got a good amount of protein in them.
What we’ve found in our house is that the kids tend to veer more towards carbs in the morning, so if I use a higher protein recipe, they’re getting a better balanced meal that leads to less blood sugar spikes (and crashes) and keeps us full longer.
But the norm to accomplish this is to use a protein powder. Instead, I like to use egg white powder for that extra protein. (This trick also keeps it dairy-free.)
If you want MORE anti-inflammatory seasonal fall recipes, check out my Fall Anti-Inflammatory Meal Prep Session where I prepped 4+ anti-inflammatory meals in about an hour! 👇
One thing to note is that you can store these in the fridge if you have leftovers, and I’ve even frozen them to have for anti-inflammatory breakfast and snacks!
One of the best ways to get quality protein in an anti-inflammatory diet is through fish, like this lemon cod recipe. It’s flaky and delicious, and super simple to make dairy-free.
This entire recipe is an anti-inflammatory meal, as we’ve added soft cinnamon-baked sweet potatoes and wilted kale into a perfect fall anti-inflammatory dinner using seasonal ingredients.
Cod is a really light and delicious fish that isn’t overpowering, but is full of healthy fats and protein. Sweet potatoes’ already high nutrient profile gets elevated with cinnamon. And kale rounds out this anti-inflammatory dinner recipe with a punch of vitamins and fiber in a delicious side dish.
1/4 cup unsalted Butter (organic–or sub in avocado oil for dairy-free)
4 Sweet Potatoes (small to medium)
Cinnamon
1 bunch kale
Salt + Pepper
1 tsp Garlic powder
1 TBSP avocado oil
Prep + Instructions
Preheat the oven to 400 F (204 C).
If cod fillets are frozen, thaw them in a bowl of cold water.
Cube the sweet potatoes and place them in a large saucepan or Dutch oven. Add water to the pan until they are covered about 1 inch. Turn the cooktop to medium-high heat until the water is simmering. Reduce the heat so that it’s still simmering and let cook for 9-12 minutes.
While those are cooking…
Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
Melt 1/8 cup (half) of the butter, the lemon juice and zest in a microwave or on the cooktop, then brush it onto the fillets.
Sprinkle salt, pepper, and garlic powder on the fillets, and place in the oven for 12-15 minutes depending on thickness. While those are cooking…
Place the kale in a medium to large skillet with 1 TBSP avocado oil on medium heat. Season with salt, pepper, and garlic powder to taste, and stir to coat all the kale.
Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
When the potatoes are tender, drain and return them to the pot. Mash, and add the remaining butter (1/4 cup) and cinnamon, to taste.
Remove the cod from the oven when done and let rest 5 minutes.
Remove the kale from heat once wilted.
Plate all and serve!
Notes + Make it easier
**Any fish is so much better when it’s fresh vs. frozen, but it can be really hard to find fresh fish in many areas. Frozen is fine, just add a few extra minutes to thaw it in a bowl of cold water before cooking.
**Buy the sweet potatoes already cubed.
**If you don’t mind the stems, buy kale already chopped.
1/4cup unsalted Butter (organic–or sub in avocado oil for dairy-free)
4 Sweet Potatoes (small to medium)
Cinnamon
1 bunch kale
Salt + Pepper
1 tsp Garlic powder
1 TBSP avocado oil
Instructions
Preheat the oven to 400 F (204 C).
If cod fillets are frozen, thaw them in a bowl of cold water.
Cube the sweet potatoes and place them in a large saucepan or Dutch oven. Add water to the pan until they are covered about 1 inch. Turn the cooktop to medium-high heat until the water is simmering. Reduce the heat so that it’s still simmering and let cook for 9-12 minutes.
While those are cooking…
Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
Melt 1/8 cup (half) of the butter, the lemon juice and zest in a microwave or on the cooktop, then brush it onto the fillets.
Sprinkle salt, pepper, and garlic powder on the fillets, and place in the oven for 12-15 minutes depending on thickness. While those are cooking…
Place the kale in a medium to large skillet with 1 TBSP avocado oil on medium heat. Season with salt, pepper, and garlic powder to taste, and stir to coat all the kale.
Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
When the potatoes are tender, drain and return them to the pot. Mash, and add the remaining butter (1/4 cup) and cinnamon, to taste.
Remove the cod from the oven when done and let rest 5 minutes.
Remove the kale from heat once wilted.
Plate all and serve!
Notes
*Any fish is so much better when it’s fresh vs. frozen, but it can be really hard to find fresh fish in many areas. Frozen is fine, just add a few extra minutes to thaw it in a bowl of cold water before cooking.
*Buy the sweet potatoes already cubed.
*If you don’t mind the stems, buy kale already chopped.
Although these mushroom sage turkey burgers can be eaten with a grain-free bun, they’re absolutely delicious on their own. This burger with home fries and a massaged kale salad always feels like fall 🍂 to me!
Using either a fry-cutter or a large knife, cut the potatoes into fries.
Spread them on a baking sheet lined with foil or a grill mat.
Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
Finely chop the sage and add it to a large bowl.
Finely chop the onion and mushrooms (or chop them in a food processor). Place in the bowl with the sage. Add the ground turkey, and salt, pepper, and garlic powder to taste.
Mix the turkey mixture until all is incorporated. Pat into burgers.
Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
Cut the stems out of the kale leaves, and chop them into small-medium pieces.
Place the kale in a medium bowl. Drizzle with the remaining 1 TBSP avocado oil, then season with salt, pepper, and garlic powder. Massage kale, while folding the oil and seasoning in until the entire bowl has softened and is coated with oil and seasoning.
Remove fries from the oven when done and plate.
Enjoy!
Notes + Make it easier
*Having to cut the fries is an extra step, but I do it because I have yet to find frozen pre-cut fries that weren’t loaded with inflammatory oils and other unnecessary (but inflammatory) ingredients.
*Although fries are typically made from white potatoes, colored potatoes have more polyphenols that snatch up free radicals. The skins have more nutrients as well. 🙂
*If you don’t have an onion, onion flakes will do for flavor, but since turkey can be a bit more dry than other fattier meats, the fresh onion really adds some moisture.
*If you don’t mind the stems being in it, you can buy kale already pre-chopped to save a little time.
Using either a fry-cutter or a large knife, cut the potatoes into fries.
Spread them on a baking sheet lined with foil or a grill mat.
Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
Finely chop the sage and add it to a large bowl.
Finely chop the onion and mushrooms (or chop them in a food processor). Place in the bowl with the sage. Add the ground turkey, and salt, pepper, and garlic powder to taste.
Mix the turkey mixture until all is incorporated. Pat into burgers.
Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
Cut the stems out of the kale leaves, and chop them into small-medium pieces.
Place the kale in a medium bowl. Drizzle with the remaining 1 TBSP avocado oil, then season with salt, pepper, and garlic powder. Massage kale, while folding the oil and seasoning in until the entire bowl has softened and is coated with oil and seasoning.
Remove fries from the oven when done and plate
Enjoy!
Notes
*Having to cut the fries is an extra step, but I do it because I have yet to find frozen pre-cut fries that weren’t loaded with inflammatory oils and other unnecessary (but inflammatory) ingredients.
*Although fries are typically made from white potatoes, colored potatoes have more polyphenols that snatch up free radicals. The skins have more nutrients as well. 🙂
*If you don’t have an onion, onion flakes will do for flavor, but since turkey can be a bit more dry than other fattier meats, the fresh onion really adds some moisture.
*If you don’t mind the stems being in it, you can buy kale already pre-chopped to save a little time.
This sugar-free BBQ Chicken Baked Potato with Sage Roasted Mushrooms and Brussels Sprouts is absolutely delicious, easy, and anti-inflammatory!
I have to give props to my husband, who came up with this main recipe. He wanted something different and easy, so he decided on BBQ chicken (shredded) topped on a baked potato. It’s quick, super yummy, and the kids love it!
I added in these perfect fall sides to get our vegetables in: Sage-Roasted Mushrooms and Brussels Sprouts.
Although baked potatoes aren’t low-carb, they can still fit into an anti-inflammatory diet. They’re full of vitamins, minerals, and fiber.
Plus when you cook them (like with meal prep), let them cool in the fridge, then reheat them for dinner, it increases the resistant starches (which are amazing for your gut health!)
Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
Once the potatoes are done, let them cool on the counter while either shredding the chicken or cubing it. We shred it in the food processor and add the BBQ sauce right into it.
Wrap the potatoes in foil, coated with oil, salt and pepper.
Bake at 350 F for one hour.
Place the chicken breast in a baking dish and salt + pepper it.
Chop the veggies and sage.
Place mushrooms on one end of a baking sheet that’s covered in foil (or a baking/grilling mat) and Brussels sprouts on the other end.
Drizzle with oil, then lightly salt, pepper, and garlic powder all the veggies.
Sprinkle sage all over the mushrooms.
Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
Once the potatoes are done, let them cool on the counter while either shredding the chicken or cubing it. We shred it in the food processor and add the BBQ sauce right into it.
Assemble toppings onto potatoes, and serve the roasted fall vegetables on the side.
Notes
Make it easier:
Buy shredded chicken from the deli (try your hardest for organic!)
When it comes to easy anti-inflammatory dinners, this Chicken Sausage with Roasted Broccoli and Cauliflower couldn’t be easier.
Chicken sausage is one of my favorite ways to eat chicken because it’s a little different than our same ole’, same ole’ chicken, and you can find it with delicious add-ins like feta and sundried tomato.
Broccoli and cauliflower are cold-weather staples, but an important part of an anti-inflammatory diet for their phytochemicals.
This entire meal is super simple and low carb, which is important for keeping blood sugar under control, thereby controlling chronic inflammation.
This meal is so simple because the ingredients are very straightforward, with no complex prep or cooking.
Preheat the oven to 350 F.
Chop florets from broccoli and cauliflower, as well as the onion.
Place them on a sheet pan lined with foil or a grill mat.
Drizzle oil, then season with salt, pepper, and garlic powder.
Place broccoli and cauliflower pan into the oven for 25-30 minutes.
Cut the chicken sausage links into bite-sized pieces.
In a skillet, heat the sausage until warm and golden.
Remove the skillet from heat; plate the chicken sausage.
Remove the broccoli and cauliflower from the oven when done; plate with the chicken sausage.
Enjoy!
Notes + Make it easier
*Most chicken sausage is already pre-cooked, you need only heat it up. But CONFIRM this, as the sausage will need to cook much longer to ensure it’s fully cooked if it doesn’t specify ‘precooked’ or ‘fully cooked’ on the label.
*Save time by buying broccoli and cauliflower pre-chopped.
*If you’ve prepped/roasted the broccoli and cauliflower ahead of time, reheat it in the microwave while warming the chicken sausage in a skillet.
Chop florets from broccoli and cauliflower, as well as the onion.
Place them on a sheet pan lined with foil or a grill mat.
Drizzle oil, then season with salt, pepper, and garlic powder.
Place broccoli and cauliflower pan into the oven for 25-30 minutes.
Cut the chicken sausage links into bite-sized pieces.
In a skillet, heat the sausage until warm and golden.
Remove the skillet from heat; plate the chicken sausage.
Remove the broccoli and cauliflower from the oven when done; plate with the chicken sausage.
Enjoy!
Notes
*Most chicken sausage is already precooked, you need only heat it up. But CONFIRM this, as the sausage will need to cook much longer to ensure it’s fully cooked if it doesn’t specify ‘precooked’ or ‘fully cooked’ on the label.
*Save time by buying the broccoli and cauliflower pre-chopped.
*If you’ve prepped/roasted the broccoli and cauliflower ahead of time, reheat it in the microwave while warming the chicken sausage in a skillet.
When it’s fall (ya’ll) 😆 everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins, which are anti-inflammatory, gluten-free, and sugar-free, should definitely be in your saved + often-used recipe collection.
And I get it–it’s (hopefully where you live) starting to cool down for fall, and that crisp snuggly feeling should be crankin’ up!
The only thing is… when we think of ‘cozy’ things, it usually veers in dramatically different directions: Either heavier soups and stews (savory), or warm, sweet breads (sweets direction).
Lucky for you, I’ve got the sweet covered with a fiber-filled, pumpkin-spice loaded muffin that is sugar-free, and also has the added benefit of being a great after-dinner snack (if you add on the pumpkin seeds–they contain melatonin. 😉)
Now, I know some of us like stevia, some prefer erythritol, some like monk-fruit, and on and on. So I put 2 options in the directions to accommodate for either choice, because that one option will determine baking time.
So warm up some unsweetened coconut (or almond) milk and enjoy! 🍂
Even though brussels sprouts alone are one of my all-time faves for veggies (which is saying something since we never had them growing up!), merging a basic roasted brussels sprouts recipe with the added protein of ground turkey, a spicy crunch of sliced radishes, and topping it off with a caesar flair is an amazingly simple and downright delicious upgrade!
Ingredients
Ground turkey
Ground turkey is a perfect way to add in lean protein. It can also be a great way to reduce the consumption of red meat as a substitute. Just keep in mind that the lower fat content means it will be a bit more dry.
Brussels sprouts
Part of the cruciferous family, Brussels sprouts contain compounds that help protect against cancer, as well as phytochemicals that help reduce inflammation. They’re also packed with fiber and super simple to cook.
Radishes
Radishes are low in calories, but full of antioxidants and fiber. They’re a great way to pack in more nutrients and have the versatility of being eaten raw or cooked.
Pumpkin seeds
Packing in more protein than nuts, pumpkin seeds also contain fiber and are full of minerals like manganese, phosphorus, and magnesium.
Garlic
Garlic is one of my favorite ingredients to use in the fall and winter. This is because it’s cold and flu (and COVID) season, and garlic helps boost the immune system.
It’s also been shown to reduce high blood pressure, pull down chronic inflammation, reduce cholesterol levels, and even help prevent cancer. It also has antibiotic properties, so I’d say this is an amazing staple to use all fall and winter long!
Dijon mustard
Dijon mustard (and yellow) are my favorite condiment to use in an anti-inflammatory diet. This is because they’re sugar-free, low-calorie, and give an amazing boost of acidic flavor.
Instructions
Preheat oven to 400 degrees F.
In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
Place in oven and bake for 30 minutes.
Brown the ground turkey.
Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.
Notes
*Save time by buying the Brussels sprouts already halved.
*This is a great meal prep meal! Just store the dijon separately from the rest and reheat and toss before eating.
*Add in even more fiber and bulk by plating this on top of a bed of romaine leaves.
This delicious anti-inflammatory twist on a Caesar salad merges roasted Brussels sprouts + ground turkey and a spicy crunch of radishes.
Prep Time:15 minutes
Cook Time:30 minutes
Total Time:45 minutes
Yield:41x
Category:Main Course
Method:Oven + Cooktop
Ingredients
UnitsScale
1lb ground turkey (extra lean )
5cups brussels sprouts (halved)
1/2cup radishes (sliced)
1/2cup pumpkin seeds
1/3cup extra virgin olive oil
3 tsp minced garlic
1/4cup lemon juice (or 1/2 lemon)
2 TBSP Dijon mustard
1 tsp salt/pepper (to taste)
Instructions
Preheat oven to 400 degrees F.
In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
Place in oven and bake for 30 minutes.
Brown the ground turkey.
Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.
Notes
*Save time by buying the Brussels sprouts already halved.
*This is a great meal prep meal! Just store the dijon separately from the rest and reheat and toss before eating.
*Add in even more fiber and bulk by plating this on top of a bed of romaine leaves.
So, what happens regularly around our house is that I’m looking for my spice mix, and…. It’s been all used up by my kids, and they also conveniently forget to tell me we’re out of it.
So I started keeping spice mix recipes so I can make my own any time that happens.
Here’s how to make your own pumpkin spice mix to keep in your pantry.
Our ingredients are :
Ground cinnamon
Ground ginger
Ground nutmeg
Ground cloves
Ground allspice
And our last surprise ingredient is a pinch of ground black pepper.
The reason I love adding in ground black pepper is that all the other spices already have mega anti-inflammatory properties, but black pepper has a compound in it that boosts absorption of the nutrients in the other ingredients.
Now when I’m making spice mixes, I like to just use a measuring cup that has a spout like this one so I can pour it into the container without a funnel.
So I add all the spices into the measuring cup, no special order, then stir really well. You want to make sure to get everything mixed really really well, then pour into your storage container.
This spice mix is perfect in any recipe that calls for pumpkin pie spice mix, like pumpkin smoothies, pumpkin seed granola, pumpkin muffins, and even pumpkin pie.
Anti-Inflammatory Recipes I use this Homemade Pumpkin Pie Spice mix in:
And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Anti-Inflammatory Meal Prep session where I prepped 4+ anti-inflammatory meals for the week in about an hour! 👇
There’s nothing better than that break in heat from the summer and smelling fall 🍂 in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie— And if you love pumpkin spice as much as I do, you’re gonna love this!
So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)—is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.
Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.
And here’s how you make it:
Step 1: Gather your ingredients
This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.
Want the free printable PDF guide to learn how to Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a limited-time discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! 👇👇👇
Step 2: Put them all in the blender
Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.
The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)
A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
Step 3: Assess thickness
If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.
Step 4: Assess sweetness
I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.
Step 5: Pour it up + enjoy!
In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.
Love fall anti-inflammatory recipes? Check out my Fall Anti-Inflammatory Meal Prep Session where I prep for 4+ meals in about an hour! CLICK HERE to read!
Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a limited-time discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! 👇👇👇
When it comes to Anti-Inflammatory soups, this Turmeric Ginger Butternut Squash one is 💯! Packed with anti-inflammatory ingredients and vegan (unless you want to add some shredded chicken!), this will warm you right up in those cold fall and winter months and keep you cozy!
Ingredients
Butternut squash
This fall and winter squash has a creamy texture when pureed, and is packed full of phytochemicals. They can be a little intimidating to cook the first time, but once you’ve done it, you’ll see it’s no problem.
Baby Spinach
Baby greens like this are amazing ways to get in your calcium, folate, iron, and other minerals and vitamins. Also, since it’s cooked in this butternut squash soup, you’ll absorb more calcium and iron.
Turmeric and Ginger
Both of these ingredients are well known for their anti-inflammatory properties.
Lentils
Lentils are a staple of the Mediterranean diet, and I love the use of them in this recipe because they add some plant-based protein and fiber. This helps prevent blood sugar spikes, which also helps stave off chronic inflammation.
Instructions
Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
Stir in the baby spinach and simmer until the spinach is wilted.
Divide into bowls, serve, and enjoy!
Notes
*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.
*Kale can be subbed in for the baby spinach.
*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.
This delicious and cozy anti-inflammatory soup really should be a staple in your household in the fall and winter months. Chock full of anti-inflammatory ingredients, this butternut squash soup will also give you an injection of vitamins and minerals.
Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
Stir in the baby spinach and simmer until the spinach is wilted.
Divide into bowls, serve, and enjoy!
Notes
*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.
*Kale can be subbed in for the baby spinach.
*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.
For many people with chronic inflammatory conditions, the break in heat from the summer is one of the happiest days of the year. I love that nature welcomes the season with pom poms of amber, tangerine, and leather hues.
There really is no shortage of sources of superfoods for those of us following an anti-inflammatory diet.
So even though we’ve passed the seasonal truckloads of summer produce, there are still PLENTY of anti-inflammatory fall foods to help nourish and heal.
Greens like kale, arugula, collard greens, and swiss chard are packed full of vitamins and antioxidants. And they’re versatile enough that many can be eaten raw, cooked, as a stand-alone side, or even as a soup or casserole component.
Pumpkins
Arguably the most popular fall vegetable, pumpkins provide an amazing source of Vitamin A (the color gives you that hint on beta carotene), balanced polyunsaturated fats, Vitamins C and E, and several other essential minerals.
They’re also packed with fiber and healthy carbs, and can be stored for a long period of time (in a dry pantry or frozen) without going bad.
Butternut Squash
Butternut squash is also packed with Vitamin A, but it’s also an amazing source of Vitamin C as well. Compared to pumpkins, it’s more dense in energy, meaning: per serving it contains more calories, carbs, and fiber.
Sweet potatoes also have a ton of Vitamin A. But aside from that, their nutritional value is nearly the same as white potatoes. And even though white potatoes have more carbs, this occurs as starches versus the sugar content in sweet potatoes, which is something to consider if you’re watching your blood sugar levels.
Either are great options for soups or even just sliced and baked as healthier fries.
Beets
One of the most overlooked vegetables (in my opinion) is the beet. Beets are high in folate and manganese, but also contain betalains, which gives it the bright red color, and is associated with reduced cancer risk.
Not only can you eat the beet itself, but the greens are also a fantastic source of nutrition. Beets can be roasted, sauteed, pickled, or boiled; and the greens can be used in salads or saved for soup broths.
Apples
Ahhh…the quintessential fruit for fall! Apples peak season is September, so take advantage of this amazing time of year to get super fresh apples! The best way to eat them is raw, as fresh as possible, and with the skin on.
Not only do apples give tons of fiber, the skin contains quercetin, which is amazing for those with allergies, and it also reduces inflammation.
Herbs
Herbs are one of the most overlooked nutrition powerhouses in the plant family. They pack so much punch for such a little plant. But they’re also SO EASY to add in to any dish for extra flavor.
Here are my favorite anti-inflammatory herbs for fall.
Sage
Sage not only adds delicious earthy notes to fall and winter dishes, but also can be used in teas and as an essential oil. Sage is high in Vitamin K and vital minerals, but also contains antioxidants.
What’s so amazing about sage is that it’s been shown to relieve or cure illnesses like obesity, diabetes, heart disease, cancer, depression, dementia, and lupus. But it’s also been used for centuries in traditional medicine for inflammation, bacterial, and viral infections, which makes it high on the list for cold and flu season.
Rosemary
Rosemary is full of iron, calcium, and vitamin B-6, and is also native to the Mediterranean—fitting for an anti-inflammatory diet rooted in the Mediterranean diet. It’s been used for a wide range of ailments including digestion, muscle pain, improved circulation and memory, and a boost to the immune system.
Aside from its fragrant and mouthwatering culinary powers, studies have proven its anti inflammatory, anti-oxidant, and neuroprotective properties. This means that even though it can fight free radicals and harmful bacteria, it can also be used in mood disorders, enhanced learning, anxiety, and sleep disorders.
Thyme
Thyme (another herb native to the Mediterranean) can be used as a treatment for anything from acne to GI disturbances to menstrual cramps (and a ton of stuff in between!) But it’s actually an extremely versatile culinary addition. It has an earthy flavor but can waver back and forth between savory or sweet dishes like stocks and stews, roasted vegetables, teas, and desserts.
Fall Spices
Although spices can generally be used year-round, the warmth of the following three are perfect for the cooling weather.
Ginger
Ginger has been touted to help anything from boosting the immune system, lowering blood sugar, and easing inflammation. Probably it’s most famous claims to fame include taming the GI tract and pulling down inflammation. These benefits are made possible due to the over 400 compounds that ginger contains.
Ginger has a fresh, zingy flavor, and although the dried version (teas and spice shakers) have a milder flavor than fresh, they can still have nearly the same health benefits. It’s best to use fresh, and ginger root can be cut up and put in the fridge or frozen to last even longer.
Cinnamon
There can be a lot of confusion over the type of cinnamon that’s best to use. Ceylon (known as ‘true’ cinnamon) and cassia (what you buy in the grocery store) are equally delicious and contain a compound called cinnamaldehyde that’s thought to be responsible for its health and metabolism benefits.
Honestly my favorite spice for fall is a combination of several spices: Pumpkin pie spice. This mixture obviously enhances pumpkin flavor, but can be used in a variety of recipes in fall and winter.
The components of pumpkin pie spice include cinnamon and ginger, which we already covered. The other ingredients are nutmeg, cloves, allspice, and black pepper.
What’s so great about the blend in pumpkin pie spice is that all the ingredients have powerful anti-inflammatory and antioxidant compounds just like the other spices mentioned.
Anti-inflammatory recipes are a great addition to a healthy eating pattern as they can help manage, prevent or reverse the effects of inflammation in the body.
Ingredients like dark leafy greens, beets and cauliflower are packed with anti-inflammatory properties which can help reduce chronic pain and prevent age-related illnesses.
Eating anti-inflammatory foods doesn’t have to be bland or boring either, as there are plenty of fresh and healthy recipes to choose from that cater to different dietary needs. Incorporating these recipes into your meal prep routine can help balance your blood sugar and reduce chronic inflammation.
What is an anti-inflammatory diet?
An anti-inflammatory diet focuses on consuming foods that have anti-inflammatory properties, like fruits, vegetables, whole grains, lean proteins, and healthy fats.
It aims to reduce chronic inflammation in the body, which can help prevent chronic diseases and promote overall health and well-being.
What are the benefits of anti-inflammatory meal prep?
No matter the season, your life is probably super busy. We have 4 kids (3 at home), and regardless of whether school is in or it’s summer or even winter break, things are always sorta chaotic.
So this method has actually been a lifesaver for us so that on weeks where I don’t even have the brainpower to put a meal plan together, this is our lifeline.
We have a backup.
No thinking about it all day, no scrambling at the last minute, and definitely no ultra-processed, inflammatory, and overpriced drive-thru or takeout.
So I’m gonna show you how to meal prep with fall anti-inflammatory foods (meaning: in season for fall in the US).
I’m also linking the example meals that we made for the week with all of the produce that we got.
And if you scroll a bit, you can get the GUIDE that shows you the details for all of this so you can keep it on hand for ANY time you have weeks like this.
PS- when you grab the guide you get a mega discount on our Fall Anti-Inflammatory Meal Planning Kit, which is 4 weeks of sugar-free, gluten-free, anti-inflammatory recipes, meal plans, and prep guides including:
And all of this was just random stuff that I know my family will eat and that gave us a pretty good variety for meals this week.
Step 2: Prep your workspace
And after washing all the produce, I pre-heated both ovens for 350 degrees F.
The tools you’ll need for your meal prep session are a large cutting board, good knives, and roasting pans- probably with a lip, and something to line it with so stuff doesn’t stick.
Now I use something I found by accident with is a BBQ grilling mat—I love these because I can cut them to fit perfectly in my pan and NOTHING sticks to them—they come in a pack all rolled up in a box.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
Step 3: Get your base seasoning out
So our base seasoning includes avodado oil to drizzle on, I use this to cook with because it has a high smoke point. Or you can use something like this Misto spray can where you put the oil in, pump air in to build pressure, and spray it on.
Then season with salt, pepper, and garlic powder, and it’s ready to go in the oven.
Step 4: Prep foods that cook the longest first
So, even though I didn’t have full meals planned out when I got all this produce, I had a loose plan for a few things. So I knew I’d want to do baked potatoes one night, so since they take an hour to bake you’ll want to do these first if you’re doing baked potatoes one night.
And for baked potatoes, you just coat each one individually with oil, salt it, wrap it in foil, and then punch some holes with a fork.
Once I’ve got those all set and into the oven for one hour, I get to work chopping everything else.
Step 5: Prep all other foods that cook the same length of time
Broccoli and cauliflower
I started out with broccoli, and just basically cut all the florets off—and if you don’t like to chop you can always buy the bags where it’s pre-chopped. It does save time, but may cost a little more.
Once these were all cut up, I put them all on the pan on one end, because I put the cauliflower on the other end.
Then I started with the cauliflower and removed that large base then cut those into florets as well, breaking some of them apart. And you can also buy these prechopped if you don’t like cutting them up- it does save a lot of time and mess.
Then I placed all those on the second half of the pan where the broccoli was. I cook these on the same pan because cook at right about the same rate.
And then I wanted a bit more flavor than just our base seasoning, so I chopped an onion into chunks and just spread it out evenly on the pan.
Brussels sprouts
Next I prepped brussels sprouts, and the easiest way to do these is chop off the end piece slice them in half and lay them face down on the pan.
I arranged mine with a hole in the middle for all the loose little leaves because they get extra crispy and are a super yummy snack!
Then drizzle or spray with oil, then season with salt, pepper, and garlic powder.—and they’re ready to go!
Mushrooms.
I decided to split the mushrooms and do half chopped pretty small and the other half roasted.
I chopped one half because I like to mix them in with ground meat to give it bulk and really boost the vitamin content-and my kids can never tell! I don’t precook those, so I just put them in a baggie to store in the fridge until the night I needed them.
The other half I just spread out on the pan, and I had a pack of sage I grabbed at the store as well—this is such a fragrant and nutrition-packed herb, and perfect for colder weather.
So I just chopped some of it, sprinkled it on the mushrooms, then added our oil, salt, pepper, and garlic powder and it’s ready to go.
Sweet potatoes
I roughly chopped the sweet potatoes because I had loosely planned mashed sweet potates with cinnamon- my kids love those- and the rest I planned to use in my lunches during the week.
But that meant that all of them needed to be chopped.
Regular potatoes
Then I started on the rest of the regular potatoes I had. So for the ones I wasn’t using for a whole baked potato, we like to sometimes do homemade fries and this tool makes it super easy.
It’s a fry cutter and has this grid blade inside to cut the potato in perfectly squared fries.
So how it works is that you take the lid off, place the potato wedge on top of that grid, then put the lid on and push it down to force the potato through the grid. And you have perfectly shaped fries.
So I repeated this process until I got all the rest of the potatoes cut, then put them with the sweet potatoes on a pan, because they cook at about the same rate. I got them all seasoned and ready for the oven.
Step 6: Put all prepped veggies into the oven
All of the veggies go into the oven at that 350 degrees F for 30 minutes- just keep an eye out and take out anything that’s cooking a little too much.
Step 7: Any veg that won’t be pre-cooked
And the last thing I prepped was kale. Since this came in a bag, I picked out any bad pieces since it was already chopped, and planned to wilt some one night for dinner, and then would have a massaged kale salad one night as well.
So once all the bad pieces were picked out I just stored it in a Ziploc in the fridge.
Step 8: Remove veggies from oven
And when they’re done, just take all the pans out, and let them cool…
Step 9: Store prepped veggies
Then start putting them into your storage containers.
I do recommend putting them in separate containers because some veggies do have a higher water content and a lot of times they get a little bit mushy in there and you don’t want that water running into the other vegetables.
And then you’ve got all your veggies prepped for the week! You can store all of these AND your baked potatoes in the fridge until the night you need them.
4+ Meals with pre-prepped fall anti-inflammatory vegetables
The meals we cooked with our freestyle meal prep session were:
The Anti-Inflammatory Vegan Pumpkin Cheesecake Smoothie You’ve Been Waiting For
Today we’re making what tastes like dessert but is a balanced meal with a fall-inspired yummy twist: Pumpkin Cheesecake Smoothies
So, there’s nothing better than that break in heat from the summer and smelling fall in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie.
This fall-inspired, anti inflammatory Pumpkin Cheesecake Smoothie owes its anti-inflammatory balanced macro goodness to pumpkin and banana and a surprise ingredient that gives it that creamy cheesecake mouthfeel that keeps us coming back for more. 😋
Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! Get it before the discount goes away! 👇👇👇
And here’s how you make it…
Prep Your Ingredients
Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.
We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.
For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)
Dump and Blend
Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.
The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.
So choose organic and you’re good to go!
Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.
Blend all your ingredients until super smooth (scraping the insides of the blender if needed).
The Anti-Inflammatory Vegan Cheesecake Smoothie You've Been Waiting For
Prep Time:5 minutes
Total Time:5 minutes
Yield:11x
Ingredients
UnitsScale
8oz tofu (silken)
1 banana (frozen, small)
1/2cup pureed pumpkin (frozen for 30 min – 1 hour beforehand)
1/4cup unsweetened almond milk (or other non-dairy alternative)
2 TBSP lemon juice (about 1/2 a lemon, juiced)
1 tsp cinnamon
Instructions
Freeze pureed pumpkin beforehand for 30 min – 1 hour.
Add all ingredients to a high powered blender.
Blend until super smooth. Pour into a glass and enjoy!
Notes
Fat: 11
Carbs: 43
Fiber: 11
Protein: 22
Nutrition
Calories:323
Want the free printable PDF guide to learn how to Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! Get it before the discount goes away! 👇👇👇
Make sure you COMMENT BELOW on how you like it any substitutions you may have made!
Fall-inspired homemade spa recipes are by FAR one of the best ways for us to transition from summer into fall with one of my most fave smells of all time: pumpkin! If it smells like fall, Mama’s happy!
So what’s the big transition? Transforming that dried-out summer skin from the sun, sand, and chlorine to smooth, supple, and glowy skin!
What a better way to practice some stress management and self care when you’re strapped for cash, don’t have a babysitter, or ya know… quarantined. Here’s how to transform your skin, but also your hair and face, with these 3 fall inspired homemade diy spa recipes!
1.Mix the pumpkin puree with the oil until all combined
2. In a separate small bowl combine cinnamon, sugar, and coffee. Stir until completely mixed.
3. Pour the dry ingredients into the pumpkin and oil and whisk until completely combined.
4. Apply to body in bath tub or shower and scrub to exfoliate.
5. Rinse!
*Tip: the longer this recipe sits, the more the sugar dissolves. Since it works in addition to the coffee for exfoliation, try to use it asap. Also, maybe don’t use this one before bed if you’re sensitive to caffeine.
*Of all the fall-inspired diy homemade spa recipes, this is my favorite! Maybe because I’ve just last year jumped on the pumpkin spice flavor wagon, but this pumpkin scrub recipe is seriously sublime!
GRAB YOUR ROADMAP TO RELAXATION WORKBOOK + MINI JOURNAL!
Apple Cider Vinegar + Yogurt Conditioning Hair Mask Spa Recipe
1/2 tsp apple cider vinegar (I use Bragg’s brand–it’s organic and has ‘the mother’)
Mix all ingredients together really well. Apply to barely dampened hair and massage into the scalp and ends of hair. Wrap hair into a bun. Cover with plastic if you wish. Leave for 20-30 minutes, then rinse with lukewarm water. (Great for weekly conditioning mask!)
Glowing Pumpkin Face Mask Spa Recipe
1/4 cup pumpkin puree (canned or fresh, but try to use organic)
