Autumn Medicinal Kitchen

Here in the Bay Area, we have access to fresh food everywhere we look. California’s climate makes this possible and we are so lucky to live around such abundance. This time of year the farmer’s markets and grocery stores are filled with the bounty of autumnal produce, from stone fruits and pomegranates to hearty greens, mushrooms, squashes, and root vegetables of all kinds. When we are able to make it to our local farmer’s markets not only are we getting the freshest food possible, we are also supporting the farmers and growers who nourish us, directly. Getting outside on a weekend morning to shop for our weekly grocery items is a profound way we can connect with the food and farmers in our community and share this connection with our families. In my opinion, this connection makes the food I cook feel even more nourishing and taste even better. It is a way of connecting with the seasons, paying attention to what is growing when, and meeting people in the community to share ideas, recipes, and stories with food. It is also a great way to introduce little ones to fruit and veggies in an exciting way - pointing out new foods they haven’t tasted before and showing them the colorful bounty that covers the tables and booths. 

Food really is medicine and as postpartum doulas, we love nourishing our clients with foods that provide a hearty dose of healthful ingredients that support not only the postpartum person and their healing and recovery but also the whole family. Making broths, soups, and nutrient-dense bowls this time of year is one of my favorite ways of supporting them. I gather inspiration by heading to the farmer’s market in my area to see what is available and then find or create recipes to make for them that week. 

Autumn is the time when many plants send their energy and nutrients down into the roots to be stored while the weather turns cooler and the top portion of the plant requires less energy. Humans too have downward moving energy this time of year as many of us experience a yearning to move inward and reflect, as opposed to the outward and expansive energy we may experience during the warmer summer months. This being said, our bodies crave the grounding nature of root vegetables as we transition from summer to fall and winter. Root vegetables such as sweet potatoes, carrots, and beets are rich in vitamin c, beta carotene, antioxidants, fiber, and complex carbohydrates. And let’s not forget about garlic and onions, both highly medicinal root vegetables that contain abundant health benefits in addition to adding flavor to food. Garlic is particularly antimicrobial and can be part of a preventative approach to viral illnesses.

Mushrooms are another wonderfully medicinal addition to the autumn menu as they are deeply supportive of the immune system and can help strengthen it over time. Mushrooms contain immune-supportive beta-glucans that can modulate the immune response based on what our bodies are in need of. I often incorporate shiitake and maitake mushrooms into bone broths to extract their medicine into the rich broth that can then be used as a base for soups and stews. There are many other mushrooms that are both medicinal and delicious including reishi, oyster, and lions mane to name a few. I often find these mushrooms locally grown at the farmer’s market. 

As we enter into the colder and darker seasons of the year, I find myself reaching for warming spices like ginger, turmeric, cinnamon, and cloves. Many common spices are inherently anti-inflammatory and can support healing and recovery post-birth. These spices are also gently supportive of the digestive system and can ease gas and help keep things moving along. Some of these spices also make up the recipes for both pumpkin spice and chai tea. Pumpkin spice has become a trend in the form of a sugary drink this time of year but the spices in their natural form are anti-inflammatory, digestion supporting, and can be healthful postpartum and in general. Chai tea is another wonderful way of incorporating many of these warming spices this time of year and it is easy to make our own blends. 

There are many ways we can get creative in the kitchen and make simple and healthful meals that also pack in an abundance of medicinal properties to care for our overall health this time of year. Here are a few favorite recipes to get you started.

Roasted Sweet Potatoes 

Ingredients:

2-3 large sweet potatoes cut into uniform chunks, about ½ inch pieces

2ish tablespoons coconut oil, avocado oil, or melted butter or ghee 

~teaspoon of salt 

1 teaspoon cinnamon powder (optional) 

Preheat oven to 425 degrees. Cut potatoes in ½ inch pieces, no need to peel unless you prefer them peeled. Toss pieces in oil, salt, and cinnamon. Put on a large sheet pan so they have room. Bake in the oven for 30-35 minutes, tossing occasionally so they don’t burn on one side. 

Mushroom Immune Bone Broth

Ingredients:

2.5-3.5 lbs grass-fed beef or pasture raised chicken bones

2 chicken feet

2 tbsp vinegar or lemon juice

1 large onion, skin on, cut into quarters

2-4 carrots, whole

2-4 celery stalks

3-4 cloves garlic, smashed or cut in half

~1 cup each shiitake and maitake mushrooms

1 bay leaf

½ teaspoon black peppercorns (optional)

1 teaspoon salt or to taste later

optional herbs - rosemary, thyme, oregano

room temperature water to cover

If using beef bones roast at 400 degrees for about 30 minutes or until bones are sizzling and releasing their juices -- this improves the flavor of the broth, no need to do this with the chicken bones

Add the bones and chicken to your pot and cover with room temperature water, add the vinegar or lemon juice and let it sit for ~30 minutes. This step helps the minerals release from the bones easier.

Bring to a boil over medium heat (medium or low setting on crockpot). Once at a boil, skim off any impurities (the foam). Then let simmer for 18-72 hours (longer for beef). That is why a slow cooker or instant pot can make this easier.

If using an instant pot set the pressure to high and cook for 1 hour with just the bones and feet. Then add everything else and cook for 2 more hours for beef bones or 1 more hour for chicken.

Chai Tea (adapted from Mountain Rose Herbs) 

Makes ~4 cups of tea

Ingredients:

4 tablespoons black, green, or rooibos tea (for caffeine-free) 

8 whole cardamom pods 

8 whole black peppercorns 

6 whole cloves 

4 cinnamon sticks, crushed up, or use 4 teaspoons cinnamon chips (half if using powder)

4 teaspoons ginger root (half if using powder)

Vanilla seeds from 2 beans or 2 teaspoons vanilla powder (optional) 

Combine all ingredients together and mix well. Store in a sealed container. Use 1 heaping tablespoon per 1.5 cups of water. Bring water to a boil in a pot, add chai blend, let simmer for 5-10 minutes. Strain chai tea into your favorite mug and add milk and honey for a creamy, spicy, warming beverage. 

Written by Whitney Lares (Staeb)