So with August ending, summer is coming to a close and Fall is here. Soon, our lawns will be covered with leaves and the air filled with a brisk breeze- or blazing gusts if you're in Orange County. Along with these seasonal changes comes seasonal colds and sniffles. Fall is the season of falling back into a routine, and now it can be the season of falling back into essential wellness.
This past week, my good friend, Taylor, and I held a wellness event on holistic remedies to keep from falling victim to the notorious fall colds. Taylor's area of expertise is in essential oils. Using her favorite immune-boosting oils- cilantro, parsley, lemon, cinnamon- I created a three-course meal using the oils and whole food. Essential oils+real food nutrition? Hello, Nourishment!
Taylor gave her spiels, thriving in her own knowledge on essential oil, and I got down to business doing what I do best: cooking. Cooking for a purpose, to provide, to educate.
First, the Foods of the Hour:
Basil can have similar anti-inflammatory effects similar to Non-Steroidal Anti-inflammatory Drugs (NSAIDS). NSAIDS are your everyday Tylenol, Advil, and Ibuprofen. Using these Over-The-Counter drugs constantly can block fatty acid pathways made to mitigate inflammation naturally.
Rosemary and Oregano
Both of these herbs have been used for years as food preservatives, and do a better job at it than current equivalents. Oregano, known for it's immune-boosting properties, is 12 times higher in Vitamin C than oranges, gram for gram. Rosemary is a popular herb used in diabetic treatments to aid the liver in glucose metabolism.
Many people claim just chewing garlic raw is the ultimate healer. Not exactly my cup of tea, but nonetheless, Garlic is an antioxidant powerhouse.
Citrus prompts bile production, the component that makes it possible to effectively digest fats and absorb their soluble vitamins.
Not only with being responsible for detoxing heavy metals, parsley is also a major histamine inhibitor. Moreover, on the topic of immunity, histamine is an important activator to combat the invaders that makes us sick. However, chronic inflammation is an issue and parsley can remedy the excess.
High in various flavonoids and coumarin, Cinnamon is important for it's metabolic-enhancing benefits. Cinnamon is also high in chromium, commonly seen in low amounts in diabetics.
An Ayurvedic heating root, Ginger helps symptoms of nausea and improves blood circulation, decreasing inflammation throughout the body. Add into bone broth to reap the full benefits.
In addition to these nutrient-dense powerhouses, my usual supplements include Elderberry- high in Vitamin C and antioxidants similar to those of blueberries- and Chaga from Four Sigmatic, shown in clinical trials to increase white blood cell production count and help the body utilize various antioxidants. Above all else, getting enough sleep and stress management are also key to staying healthy.
After the presentation, all of these natural and essential superfoods shined in each course of the meal.
Course 1: Caprese Salad
Simple slicing of heirloom tomatoes, natural mozzarella, and basil leaves. Drizzled with California Extra Virgin Olive Oil (tip: the spicer, the more polyphenols, the better!) and organic balsamic vinegar. To enhance Basil's benefits, I infused the EVOO with Basil Essential Oil.
Course 2: Marinated Roasted Pepper and Onion Arugula Salad
Arugula, a bitter green, aids in the same digestive benefits as citrus fruits. Oven-roasted Bell peppers marinated with fresh white onion, EVOO, Lemon Juice, and extra Lemon Essential Oil give this salad brightness and freshness. Bell Peppers contain iron as well as vitamin c, synergistic micronutrients.
Course 3 (ultimately, my FAVORITE)
WHITE SWEET POTATO NOODLES (yes, spiralized by hand), tossed in a Super Greens Parsley Pesto and sun-dried tomatoes… so, keep reading for an herbaceous surprise at the end! These noodles paired with All-Natural Hidden Veggie Turkey Meatballs. If it seems hard to get that extra dose of veggies, these meatballs are made with shredded carrot and zucchini to just the job.
Course 4: Cherry “Jubilee” with homemade N'ola
(hit me up if you want to snag some for your next breakfast or dessert)!
Because cherries are high in melatonin, making this the ultimate nighttime treat, getting enough sleep won't be an issue. In addition to the sleep-inducing benefits, incorporating a mix of cinnamon, clove, and orange oils, this dessert is warm to the soul and the body.
Falling Back to it
All in all, the event was a success. By the end of it, everyone left with their stomachs, and brains, full of knowledge on how to survive those days where the aches seem crippling or the noses won't stop dripping. Creating a holistic foundation, relying on nature's own supplements, should be the guide to keeping our bodies thriving all year round.
Also it is 100% important to get quality sleep every night! Here's the best mattresses according to eachnight.
Another essential for this season, the Super Greens Parsley Pesto! Toss in salad, pasta, or roast on your favorite vegetables and protein, have on hand for a flavor and immune boost.
Super Greens Pesto
- Food Processor
- 2 Cups Super Greens
- 1 bunch parsley
- 4 drops Lemon Essential Oil
- 1 Cup Extra Virgin Olive Oil
- 2 Cloves Garlic
- Salt and Pepper To Taste
- Red Chili Flakes Optional, to taste
- 1. Add everything in to food processor and blend, scrapping sides occassionally
- 2. Store in air tight container and use on everything!
If you've got some extra greens from carrots lying around, you can try out my Carrot Greens Pesto here as well for an extra peppery-tasting pesto! Or, check out CC's Walnut Pesto for a bit of a nuttier take on this sauce.
About the Author
Tatum Guerrero is an aspiring Registered Dietician and (soon-to-be) Certified Nutritional Therapy Consultant. Through her journey of adopting a Paleo lifestyle, Tatum has been able to learn how proper nutrition can heal the mind and body. She hopes to use her credentials to emphasize the importance of whole, real food and make these options more accessible to youth and at-risk groups. You can follow her at RootedTates Instagram, or her website, therootedlife.online.
Interested in eating more healthy?
Listen to our friends over at Wellness Force Radio to learn about how to control food cravings with Robb Wolf: