Autumn is here! The transition from Summer fruits and vegetables to Fall produce may leave you thinking, “No more juicy peaches, no more heirloom tomatoes, what should I eat now?”
And for those who struggle with an autoimmune condition, like Hashimoto’s, Rheumatoid Arthritis or Sjogren’s you might be thinking, “What can I have that aligns with my autoimmune food plan?”
The great news is: Mother Nature gives you lots of options!
Look for fruits, like apples (so many different types to try!), blackberries and pears. And explore the autumn vegetables — all the varieties of squash, Brussels sprouts, cabbage, carrots, cauliflower, celery, kale, leeks, onions, parsnips, pumpkin, purple broccoli, spinach, sweet potatoes and turnips.
But for many people, some of these vegetables, even though they are healthy and considered anti-inflammatory, may leave you feeling bloated or uncomfortable. Perhaps, no matter what you eat, your symptoms flare.
If this speaks to you, consider joining Dr. Blum and me for our 8-week Immune Recovery Challenge — a step-by-step companion to Dr. Blum’s bestselling book, The Immune System Recovery Plan. During the course, you will follow the 4-Step Immune System Recovery Plan together with Dr. Blum, using video and live coaching with me. It is a wonderful opportunity to learn from Dr. Blum in a group setting and get all the support you need along the way. Join the Challenge
In the meantime, I want to share with you one of my favorite Blum Center for Health recipes:
Autumn Apple Almond No-Guilt Muffins
This recipe features whole foods and healthy low-impact ingredients to help keep autoimmune conditions at bay. No refined flour, sugar or butter. Unlike conventional flour muffins, these are filling too! Chia seeds serve double duty by providing helpful fatty acids that your body needs to fight inflammation, and by adding a crunchy and nutty texture to the top.
Use your favorite apple variety and then try others. You might even want to try these with pears and blackberries. Just know … any way you choose to make them, they’re delicious!
Here’s my personal favorite: I use tart Granny Smith or crunchy Gala apples. I love to eat one warm muffin out of the oven (just can’t resist!). And once they are cooled I’ve been know to cut one in half, lengthwise, place a wee bit of Ghee (clarified butter) in a skillet, put the halves facedown in the skillet to make them warm and slightly brown, and then (finishing touch!) spread with almond butter. Add a cup of hot tea and … hello Fall!
And here’s my special note: I’ve seen first-hand how Dr. Blum’s Immune System Recovery Plan changes lives. How do I know? I work with every single patient who walks through the doors of Blum Center for Health. Her 4-step plan works. And now, no matter where you are in the world, you can do it with us. If you suffer from an autoimmune condition … Do The Immune Recovery Challenge With Us
Autumn Apple Almond No-Guilt Muffins
Serves: 12 muffins
Serving size: 1 muffin
3 cups almond flour
1 ¼ teaspoons baking soda
1/2 teaspoon fine ground sea salt
2 ½ teaspoons ground cinnamon
1 tablespoon ground flax seeds
1/3 cup water
1 ½ teaspoon pure vanilla extract
¼ cup honey
1 cup fresh apples, unpeeled, cored/seeded, diced small
1 ½ tablespoons chia seeds, whole
- Preheat oven to 325F.
- Lightly oil a 12-muffin pan with coconut oil
- In a medium bowl, combine the almond flour, baking soda, salt, cinnamon, and apples, and mix until well combined.
- In another medium bowl, combine the flax seeds, water, vanilla extract, and honey and whisk together until well combined. Allow to sit for 5 minutes
- Slowly transfer the dry ingredients into the wet ingredients bowl. Stir until well combined.
- Evenly distribute the muffin mix between the 12 muffin pan cups.
- Sprinkle the chia seeds evenly over the 12 muffin cups.
- Place on the middle rack of the oven and bake for 21 minutes, rotating the pan halfway through.
- Remove from the oven and allow to cool before taking out of the muffin pan.
Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.