7 Natural Cold and Flu Fighting Foods

Now more than ever, it’s important to learn these natural cold and flu-fighting foods to help support your health. While I take care of my immune system year-round through diet and lifestyle, when my kids get sick or I feel a tickle in my throat I often turn to a few key foods for extra support. 

 “Let food be thy medicine and medicine be thy food.” 

Isn’t it wonderful that we can eat our way into better health? We can even strengthen our immune system while enjoying delicious plant-based foods and beverages. I love that! 

 

Immune-boosting foods

Do you know why a particular food supports the immune system? The simplified version is that foods high in antioxidants, like vitamin C, E, and A help because they reduce free radical damage which can damage all cells in the body, including all of the cells used by the immune system. So, the key is to reduce the damage so the immune system can work at full capacity. 


Since there are a lot of natural cold and flu-fighting foods that support the immune system, I find it is best to pick the foods that have antioxidant power AND that I like the taste of. That way I am excited to take my “medicine”. If you missed the first post in this series about boosting your immune health, make sure you read 5 Ways to Boost Your Immune System.

Now for the fun part, I am going to share with you my absolute favorite antioxidant foods because they taste amazing to me, they are cost-effective and they are SIMPLE. I hope you find one that gets you into the kitchen to discover the healing benefits of plants.

Here are the antioxidant superstars that I prefer! 

lemon natural cold and flu fighting foods

Lemon

Lemon is packed with vitamin C and delivers around 90% of the recommended daily value – it’s like taking a supplement. That is so impressive to me. My favorite way to enjoy lemon is sipping on a warm mug of lemon water to start my day-  it is such a comfort. And an added bonus is that it preps your digestive system for breakfast. That’s a win-win. Also, you can drink it any time of the day of course, and I find that adding a few slices in my water bottle is a delightful way to get even more Vitamin C in. 

Goji Berries Natural Cold and Flu Fighting Food

Goji Berries

Goji berries are also antioxidant superstars and have been an important part of Chinese medicine for 5,000 years for good reason. They are rich in antioxidant vitamins C and E as well as B vitamins. Not only do I love that they taste great and support my immune system but they are known to be great for skin health and anti-aging. Just another reason to give them a try. 

 

I like to add these to my oatmeal or to a smoothie. I also like to make tea by adding a 1/4 cup of berries to one cup of boiling water. Let it steep for at least 5 minutes and drink the tea hot or chill to make iced-tea. Once the tea is brewed you can eat the plumped up berries…which are also a complete protein source! These are the goji berries in my pantry.

 

Ginger

I bet you have heard about how anti-inflammatory ginger is. That is because of its high antioxidant levels. Antioxidants reduce inflammation because they reduce damage. Ginger also improves circulation and soothes the digestive tract, so it is extra supportive if you have any tummy trouble. 

 

My favorite way to enjoy ginger is making tea, noticing a theme yet? I like warm, cozy drinks! I drink a mug at least once a day, or more if I am already under the weather. My kids like it too….with a spoonful of raw honey. 

morning routine mom lemon water 

Here’s how to make it: 

Cut off 2” of ginger and slice into flat slivers.

Add 2 cups of filtered water in a saucepot, plus a cinnamon stick. 

Bring to a simmer for 15 minutes. 

Strain, add in the juice of half a lemon. Sweeten with a little raw honey if needed.

 

Turmeric cold and flu fighter

Turmeric

Have you heard of golden milk? Its key ingredient is another anti-inflammatory super root –turmeric. Like ginger, its immune-boosting ability lies in its high antioxidant levels. When you consume it fresh you will want to add a little black pepper to help activate it….don’t worry, you can’t really taste it! 

In addition to being one of the best natural cold and flu-fighting foods, turmeric also has anti-cancer properties. It has the cancer-fighting compound curcumin, which has all those anti-inflammatory and antibacterial benefits.

 

Medicinal Mushrooms

Did you know that mushrooms are cancer-fighting superfoods? They are well documented to slow tumor growth and support the immune system in all of its functions. Even white button mushrooms are beneficial. But for an extra boost give some of the medicinal mushrooms, which have been in use since 3,000BCE, a try: 

  • Chaga 
  • Cordyceps 
  • Lion’s Mane 
  • Maitake 
  • Oyster 
  • Reishi 
  • Shiitake 
  • Turkey Tail 

Their anti-inflammatory properties make them another natural cold and flu-fighting food. One way I love to incorporate these mushrooms varieties is by drinking one of Four Sigmatic’s elixirs warmed up in my favorite mug. 

kombucha and goji berries

Kombucha

Kombucha is a fermented beverage that supports better gut health. That means it also supports your immune defense system! We make our own, but there are lots of good ones on the market. Look for ones low in sugar and be mindful of the serving size. I like to make a  batch flavored with goji berries, and then I eat the berries for a natural energy boost! 

This fizzy drink is full of probiotics, as the tea and sugar ferment, it creates a healthy bacteria that are good for the gut. Start with a simple one that is ginger or apple flavored. My kids love it too!

 

morning routine for moms lemon water

The best natural cold and flu fighter? Water.

Water isn’t full of antioxidants but hydration is essential for our bodies to function efficiently. Dehydration can compromise your immune system by reducing the volume of lymphatic fluid, which circulates white blood cells and cleans out toxins. Dehydration also leads to inflammation and any time we are inflamed the immune system is taxed since it is called on to do damage control. 

Perhaps there is a reason I am drawn to hot beverages with medicinal foods…after all I think our bodies know what we need and hydration is vital, especially for healthy immune function. You can eat all the natural cold and flu-fighting foods, but if you are dehydrated, your body’s immune system will still be compromised. 


Air

Not technically a food, but still so important. And here’s why.

Most of us don’t think about consuming air as we think about consuming liquids and foods, but we should. What comes in with our air affects our health and our immune system. When we breathe in toxins such as chemicals and mold, our bodies respond with inflammation which, over time, taxes the immune system. 

 

I am a huge fan of filtering my indoor air and I personally use Air Doctor. It is SO quiet and I feel so much peace of mind knowing that their filter is certified to remove mold spores (100%), smoke, dust, cat and dog dander, virus, bacteria, and pollen; and the carbon filter will reduce many VOC’s such as formaldehyde as well as many other odor/odorless chemicals.

It feels so good to support the health of my family too. I may not be able to get my kids to drink mushroom tea so knowing that the air they are breathing in is free from toxins and pollutants makes me feel like a good mom. You can get your own Air Doctor Pro and save $300 automatically when shopping with me.

Does air doctor kill the flu virus

_____________________________________________________________________________________________________________________________________

Now, I know even a small list can be overwhelming, so I want to urge you to pick the ONE thing that caught your attention from my list of natural cold and flu-fighting foods. What feels exciting to try AND is doable? This resource will be here for you anytime you want to add another one in, so no rush. Try what feels good to you and let me know if you have any questions. I am here for you…with a warm mug of medicine cupped in my hands.

Natural Cold and Flu Fighting Foods

Pumpkin Pie Baked Oatmeal

Pumpkin Pie Baked Oatmeal may be the most comforting breakfast we make in our house. I’ve been adjusting the recipe for the past two years and now it’s finally ready to share with all of you.

This recipe is delicious, easy to make, and kid-approved. The last time we made this for breakfast, the kids got into the leftovers before I even had a chance to put them away. It’s that good!

What is Baked Oatmeal?

Basically, baked oatmeal is oatmeal baked in the oven instead of cooked on a stovetop. The consistency changes to more “cake-like” than mushy. This was a big win in our house because my daughter won’t eat regular oatmeal. But the pumpkin pie baked oatmeal is one of her new favorites.

This recipe can be prepped ahead and baked in the morning. If you make it ahead of time, you can cut down the cooking time as the oats have already had time to absorb the liquid. (Often I’ll even add in a little extra liquid just to make sure it doesn’t get too dry.) It’s baked in the oven for 45 minutes, so we tend to make this on a weekend when we have a little extra time. Pumpkin pie baked oatmeal is also a perfect brunch recipe.

Gluten Free Pumpkin Pie Baked Oatmeal

Variations of Baked Oatmeal

If you prefer the texture of baked oatmeal instead of regular oatmeal, you can change up your flavors easily. This recipe calls for 2 cups of pumpkin puree. You can change it to 2 cups of applesauce, or 1 cup applesauce and 1 cup mashed bananas. You can add in chopped apples, pears, or switch to berries. There are lots of different ways to play with this recipe and I encourage you to give it a try if you happen to be out of a pumpkin at the moment.

Here’s a pro tip for you. Use your blender to mix all the wet ingredients. It’s a time saver and I started doing this because I was using homemade pumpkin puree. If pumpkins are not in season, I’ll grab canned organic pumpkin from Thrive Market. (grab 25% off your first order!)

I’ve also added in the option to make these as oatmeal muffins! Just bake them in a lined muffin tin for about 20-25 minutes instead. This is a fun snack option for the kids and an easy addition to a lunch box. (swap out pecans with pumpkin seeds to make this nut-free)

Want more healthy breakfast ideas?

Grab my 5 favorite breakfast recipes that are easy to make, delicious, and can be prepped ahead.

    We won’t send you spam. Unsubscribe at any time.

    Powered By ConvertKit

     

    Pumpkin Pie Baked Oatmeal Recipe

    Pumpkin Pie Baked Oatmeal

    Pumpkin Pie Baked Oatmeal

    Healthy and delicious breakfast treat. Pumpkin adds a healthy dose of Vitamin A to your breakfast routine, while the smells of pumpkin spice leave your mouth watering.
    Prep Time: 10 minutes
    Cook Time: 45 minutes
    Course: Breakfast
    Cuisine: American
    Keyword: Baking, pumpkin
    Servings: 6 servings
    Calories: 328kcal
    Author: Emily Roach

    Ingredients

    • 2 cups pumpkin canned or fresh
    • 3 eggs
    • 1 cup almond milk sub cashew or rice milk
    • 1/2 cup maple syrup
    • 1 tsp vanilla extract
    • 2 1/2 cups oats rolled
    • 1/4 cup ground flax seed
    • 1 tbs pumpkin pie spice sub 1/2 tsp cinnamon, 1/2 tsp allspice, 1/2 tsp ginger, and 1/4 tsp ground cloves.
    • 3/4 tsp baking powder
    • 1/2 tsp sea salt
    • 1 cup pecans chopped
    • 2 cup coconut yogurt optional topping

    Instructions

    • Preheat oven to 375ºF. Grease a 9x11 baking dish with coconut oil.
    • In a blender, or medium bowl, combine all wet ingredients until smooth.
    • In a large bowl, mix together oats, flaxseed, spices, baking powder, and salt. Add wet ingredients and stir to combine. Pour into prepared baking dish.
    • Sprinkle chopped pecans across the top of the oatmeal.
    • Bake in preheated oven for 40-45 minutes or until the oatmeal feels set.
    • Let cool slightly before serving. Enjoy warm or cool. Use coconut yogurt (or almond milk yogurt) as a topping. Store any leftovers in the refrigerator.

    Notes

    Add more protein to this recipe by adding in your favorite collagen powder. My favorite is Vital Proteins
    You also can make these into muffins! Bake for less time in a muffin tin, about 20-25 minutes.

    Nutrition

    Calories: 328kcal | Protein: 11g | Fat: 10g | Fiber: 8g | Sugar: 19g
    Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

    Pumpkin Pie Baked Oatmeal Recipe

    You know you have a great recipe when it disappears quickly at the family table. If you love pumpkin, try out my Paleo Pumpkin Spiced Smoothie. I think pumpkin is a delicious ingredient to enjoy year-round, not just in the fall season.

     

    Pumpkin Pie Baked Oatmeal Recipe Emily Roach Wellness gluten free

    hearty turkey minestrone soup

    I love eating soup all winter long and this turkey minestrone soup is one of my favorites. It’s simple to make, and very forgiving. If you miss an ingredient here or there, it’s still going to taste delicious.

    Soup is so healing for a couple different reasons.

    First, it’s an easy way to get more bone broth into your body. Homemade is best and cheaper, but there are loads of other off the shelf options that truly are made with real food ingredients, like Kettle and Fire or Epic Artisanal Bone Broth. Bone broth can help reduce inflammation, help with sports recovery, and is always good for our hair, skin and nails due to the high amount of collagen.

    Second, soup is often really easy for our body to digest. Since the food is cooked, it’s easier for our digestive system to further break down the food and really use the nutrients present. It’s a gentle way to reintroduce food if you or another family member has been sick with a stomach bug.

    healthy turkey minestrone soup recipe Emily Roach

    What is Minestrone Soup?

    Minestrone tends to be a thick soup of Italian origin, made with vegetables, often with the addition of pasta or rice, sometimes both. Common ingredients include beans, onions, celery, carrots, stock, and tomatoes.

    I’ve often called it my “kitchen sink” soup. Everything goes in except the kitchen sink. It’s a great way to clean out your refrigerator and make your meal planning super simple. The turkey minestrone soup recipe also makes a large amount so you can freeze some in individual serving sizes to prep ahead. (I use these glass mason jars and freeze them. Just leave about 2” of space from the top to allow for expansion when frozen.)

    Here’s a common list of ingredients you can find in minestrone soup. The key thing is to make it your own, but start with a recipe like the one I share below.

    • cannellini beans
    • chicken stock
    • cabbage
    • potato
    • pasta or rice
    • zucchini
    • carrots
    • plum tomatoes
    • Parmesan cheese

    Easy turkey minestrone soup

    Winter Comfort Food

    The turkey minestrone soup is a spin off of a vegetarian minestrone soup I often make in the late spring months. I find I need more protein and something a little heartier in the cold, winter months of New England. This soup is so good I even ate it for breakfast a few times!

    If you love making soup, don’t miss my freebie download here to grab a few more of my favorite soup recipes. Click here for the free printable recipes!

    My kids don’t often love soup, but they might have it if I strain out some of the broth. Sometimes it works, and sometimes it doesn’t. It truly depends on the mood they are in, and I can’t control that. And just because they don’t love soup doesn’t mean I’m never going to serve soup. We have to keep reintroducing new things to them, even if they turn their nose up at them. One day, they might just surprise you.

    A quick note about finding high quality ground turkey. If I’m in a store, I’ll look for organic, pastured turkey. More often, I’ll order a bunch through Farmers to You and pick it up every other week. This is an awesome option for farm fresh meats and produce if you are in the Massachusetts area.

    Turkey Minestrone Soup

    Easy turkey minestrone soup

    Turkey Minestrone Soup

    Simple minestrone soup for a cold, winter's night.
    Prep Time: 10 minutes
    Cook Time: 1 hour
    Course: Soup
    Cuisine: American
    Keyword: minestrone, soup, turkey
    Servings: 4
    Author: Emily Roach

    Ingredients

    • 1 lb ground turkey organic, pastured
    • 4 tbl olive oil extra virgin
    • 3 carrots diced
    • 3 celery diced
    • 1 yellow onion diced
    • 2 garlic cloves minced
    • 1 tbl sea salt
    • 2 tsp dried basil
    • 2 tsp fresh ground pepper
    • 4 cup chicken bone broth or beef broth
    • 2 cup water
    • 1 can navy beans or cannellini
    • 2 cans diced tomatoes 15 oz jars
    • 1 cup short grain brown rice Lundenburg
    • Pecorino Romano or Parmesan cheese optional

    Instructions

    • In a large Dutch Oven or saucepan, add olive oil. Brown the turkey until cooked through.
    • Add the diced vegetables (except garlic) and cook until softened, about 4-6 minutes on medium heat.
    • Add the garlic and cook for about 30 seconds. Next, add in the balance of ingredients through rice.
    • Check the soup midway through. If the rice has absorbed too much water, just add another cup or two of water or bone broth.
    • Sprinkle with Pecorino Romano or Parmesan, or leave out for Whole30/Paleo compliant.
    Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

    Slow Cooker Turkey Minestrone Soup Directions

    Here’s an easy way to make this even easier, and come home to dinner ready to go. You can add everything into the slow cooker once the turkey and veggies are cooked through. Cook on low for 7-8 hours, or high for 4 hours. (I prefer the low and slow option.) You can also cook the ground turkey the night before, and then add everything to the slow cooker in the morning before running out the door. Skip cooking the veggies ahead of time to save even more time in the kitchen.

    Turkey Minestrone Soup Recipe

    As I write out our Thanksgiving Meal Plan, I thought I would share it here too, along with some recipe links.

    We tend to host a larger gathering, this year will be have 20 guests for dinner, and 26 for dessert. We always try to incorporate lots of local produce, farm fresh turkeys, and delicious flavors.

    Every year I take notes about what worked, and what didn’t, for the big Thanksgiving dinner. Having a Thanksgiving meal plan you can refer back to year after year is so helpful. (so much so that I want a digital copy by creating this blog post!)

    What size turkey should I buy?

    What size turkey should I buy?

    This was the top question I get about planning the Thanksgiving Meal Plan.
    What size turkey should I get for Thanksgiving dinner?

    The general rule of thumb is a pound per person. However, I want to make sure we have leftovers. ⁠
    I’m ordering an 18-20 lb turkey, AND I’ll cook a turkey breasts separately in the slow cooker so we have extra, AND it makes a fresh batch of turkey stock for the gravy. ⁠Last year we didn’t need to serve the turkey breast, so now I know I can save it for leftovers over the weekend.

    thanksgiving meal plan

    Where I buy ingredients for my Thanksgiving

    1. Farmers to You: farm fresh ingredients collected from Vermont farms and delivered to drop locations in Massachusetts.
    2. Thrive Market: all my baking staples were restocked via Thrive Market. Having it delivered makes it so much easier to prep for a big dinner.
    3. Whole Foods, Prime Now delivery: after this post is done, I’m finalizing my shopping plan for Thanksgiving. And yes, I’m a huge fan of delivery.
    4. Scout & Cellar Clean Crafted Wine: again, delivery saves the day. I ordered some pinot noir and sauvignon blanc for the dinner hour, plus I have a special Cabernet Sauvignon that will come out as dinner winds down and desserts are served. Grab your four bottle dinner set now for the next round of holidays. Stock up on clean crafted wine and share no sugar added, natural wines for the holidays. 
    5. Volante Farms: I’m picking up my farm raised turkey from the local store tomorrow, and I’ll grab some flowers and apples for decorations.

    cranberry sauce for thanksgiving meal plan

    Thanksgiving Meal Plan Recipes

    I try to plan a few weeks in advance, especially once I know how many guests are joining us for Thanksgiving. Having lists of what was on our meal plan in year’s past is super helpful. This year I even created a binder just for Thanksgiving. There are so many delicious recipes, why should we save them for only Thanksgiving? I plan to use the binder for weekly meal planning during the cold season ahead.

    Thanksgiving Meal Plan Ideas

    Here’s our Thanksgiving meal plan:

    • 18-20 lb Turkey and a turkey breast
    • Roach family stuffing…sourdough bread cubes with nitrate free sausage, a little homemade cranberry sauce, eggs, butter, onions, celery, and lots of poultry seasoning.
    • Murphy family stuffing….white bread, onions, celery, egg, and Bays seasoning. (old traditions die hard.)
    • Corn bread pudding…my husband just made this request as it’s one of his family favorites. I’ve doctored up the recipe over the years to include only unprocessed ingredients. This corn pudding from Pamela Salzman is very close to the way I make mine now.
    • Cranberry sauce…at least three! I make it from scratch with just maple syrup, gelatin, and orange zest. Last year we made an amazing version with chopped pears so that’s on deck to be repeated this year. (the recipe is from Pamela Salzman’s Thanksgiving ebook. I bought it last year and there were tons of great ideas in it, including what to do with turkey leftovers! (not an affiliate link…I just loved the ebook!)
    • Butternut Squash…last year my dad made it with squash from his garden. This year, I’m making a roasted holiday veggie dish with squash from OUR GARDEN! It’s one of the new recipes that’s been updated in my own Fall Ebook Bundle. 
    • Green Bean Casserole…I’m still looking for the perfect update to the green bean casserole I loved as a kid. Complete with French’s onions. This year I’m testing out the recipe from Live Simply Mom.
    • Mashed Potatoes…last year we accidentally made it with russet potatoes…use yukon gold instead. This year I’m trying it in the Instant Pot Mashed Potatoes recipe to lighten the load on our stovetop. I don’t like to have leftover mashed potatoes, but I will increase the ingredients in this recipe to make sure we have enough.
    • Gravy…my Nana taught me to make it with Wondra flour. This year I’m testing some out with brown rice flour and arrowroot starch to see if I can make myself a gluten free gravy. Stay tuned!
    • Sweet Potato Casserole…love this with orange sweet potatoes…OR PURPLE potatoes. Using this recipe, but I do skip the apple juice concentrate. I think it’s sweet enough with the maple syrup, and I don’t like buying a random ingredient like this for just dish.
    • Something GREEN! This will be a game time decision for either Brussel sprouts or sautéed green beans. I just find I like the balance of having more greens on the table, but yet I don’t always want a salad. If you do make a salad, dress it up with pomegranate seeds and persimmons! So pretty. And use butter lettuce as it will hold up better than super greens.

    purple sweet potato casserole

    Okay…I better get off this computer and start cooking.

    Oh wait, you didn’t think I would forget dessert?!

    Thanksgiving Meal Plan dessert

    Thanksgiving Desserts

    • Apple pie (little sister is the pie master!)
    • Pecan pie…also from little sister
    • Pumpkin pie…my task, and my 8 year old just LOVES pumpkin pie.
    • Chocolate and cheese board is from a guest this season, so curious to see it!
    • Tea (no one ever drinks the coffee I make!)

    I hope you have some ideas now for your own Thanksgiving Meal Plan! Pin this post to save for years to come as I’ll try to keep updating it with what works! Cheers to a delicious holiday ahead.

    thanksgiving meal plan recipes

    Simple slow cooker turkey chili is a healthy dinner for the whole family. Dairy free, gluten free and full of vegetables, plus a secret ingredient.

    Red Velvet Smoothie Recipe

    Jump to Recipe

    Ready for a Red Velvet Smoothie with a lot of surprising ingredients?! Did you know your hormone balance is improved by adding beets to your diet? Beets are part of the “red/blue/purple” family of foods, which are all rich in antioxidants. These help protect us from heart disease by boosting circulation, and preventing blood clots. Your red velvet shake will not only fill you up, but also fill up some nutrient deficits.

    Benefits of Beets

    One of the key benefits of beets is how they boost our natural detoxification pathways, and also fights inflammation. My red velvet smoothie is super quick to make, and I think you will surprised at how delicious it is, even with cauliflower and beets included! (I use shortcuts in the kitchen, so I’ve created this recipe using packaged, cooked beets and frozen, riced cauliflower.)

    Beets also contain sodium, a component of electrolytes. Often times we can end up with too much sodium in our diet if it includes a lot of processed foods. However, it is a necessary mineral that works with potassium to help maintain fluid and pH balance in the body.

    We forget sometimes that plants also contain essential amino acids. Beets contain histadine, arginine, valine, phenylalaline, and lysine, which are all essential amino acids. For such a simple vegetable, it truly packs a nutrition punch! In this Red Velvet Smoothie, your body will soak up all this incredible energy as we pair it with a healthy fat to improve the absorption of the vitamins and minerals.

    farmers-to-you-vermont-delivery

    When should women eat beets?

    Women are obviously experiencing blood loss during their menstrual phase, so it’s an important time for folic acid. Beets are a great source, which is needed for red blood cell replication during states of blood loss. A Red Velvet Protein Smoothie is a good way to help keep blood sugar balanced, manage chocolate cravings, and get in a healthy dose of beets.

    During the menstrual phase (or the bleed phase of your cycle,) it can help to eat more grounding foods. These foods help us feel more settled, and connected to the Earth. It includes foods that are grown close to the grounds, like beets, root vegetables, onions, garlic and radishes. Grounding food also includes protein rich animal meat, pastured eggs, tofu/tempeh, and beans.

     

    red velvet beet smoothie ingredients

    The key to a fabulous smoothie is the blender you use. There are a ton of options in the market, but I’m really partial to my favorite Blendtec blender. I’ve been using it for six years and it helps me make almond milk each week, the best smoothies, and even oat flour for my gluten free pancakes.

    Red Velvet Smoothie Recipe

    Red Velvet Smoothie Recipe

    Red Velvet Smoothie

    Delicious and healthy, hormone supporting smoothie.
    Prep Time: 10 minutes
    Cook Time: 0 minutes
    Course: Breakfast, Snack
    Cuisine: American
    Keyword: smoothie
    Servings: 1
    Author: Emily Roach

    Ingredients

    • 1 1/2 cups unsweetened almond milk sub your favorite plant based milk
    • 1 cup frozen riced cauliflower
    • 1 cooked beet I use Love Beets packaged beets
    • 1 scoop vanilla collagen protein powder I use Primal Kitchen
    • 1 tbsp raw cacao powder
    • 1/4 tsp almond extract makes a huge difference in flavor!
    • 1 tbsp almond butter or other favorite nut/seed butter
    • 1 tbsp flaxseeds ground or whole
    • 6 ice cubes

    Instructions

    • Add all ingredients into your favorite high speed blender. Blend on high until thoroughly combined. Enjoy cold and frosty.
    Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

    Smoothies can be an easy way to help support hormone balance, using real food as medicine.

    Want more smoothie recipes? Head over to Green Smoothies Your Kids will Love for healthy smoothies that taste good, plus a free smoothie guide. Share your Red Velvet Smoothie recipes online and don’t forget to tag #EmilyRoachWellness so I can see all the delicious goodness you create!

    Did you grab your Free Smoothie Guide?

    I could talk all day about how just one smoothie a day can help boost your energy, clear up your skin, and help your digestion.

      We won’t send you spam. Unsubscribe at any time.

      Powered By ConvertKit

      Who loves pancakes?!! If you’ve been looking for a delicious gluten free pancake recipe for your family, you’re in the right place!

      This week’s new recipe is part of the From Scratch cookbook developed by my fellow CNE alums, and this Tie-Dye Tropical Turmeric Chia Parfait will knock your socks off!

      *Fall Recipe Bundle updated in 2019 with 13 new recipes!
      Fall Recipe bundle meal planning help

      Ever get frustrated with meal planning? It’s a chore that never seems done, but it makes such a different when we plan out some meals in advance. 

      Here is your cheat sheet friends. Time to make meal planning easy.

      No more scouting Pinterest and getting lost down a rabbit hole, only to find yourself with no dinners to make, but new holiday decorations in mind.

      Fall Recipe Bundle saves you Time

      Enjoy the flavors of fall with all things pumpkin, maple, and locally grown produce. All recipes are both gluten and dairy free, and developed with nutritious, wholesome ingredients.

      Okay, so fall is finally here, chilly winds and darker nights all around.

      This is one of the best times to get back into the kitchen and settle in around the table with warm, nourishing food.

      Creating good food for your family does more than fill little tummies. It presents an opportunity to gather and slow down.

      But let’s be real. We are busy. Our kids are busy. So these recipes are not only healthy, but totally doable. As a busy mama of three little ones, I hear you. You want family-friendly, yummy and healthy fall recipe ideas. I’ve got your back.

      Consider this your shortcut to meal planning in the season ahead. More time to be spent enjoying all the beautiful things fall has to offer, like football games, family hikes, and thanksgiving planning. (and don’t forget to check out my Paleo Pumpkin Smoothie too!)

      fall recipe bundle gluten and dairy free

      FALL RECIPE BUNDLE

      All of these delicious recipes are both gluten and dairy free in this fall recipe bundle. Why you might ask? For starters, each of these particular food groups are often the cause for chronic inflammation in the body. When we eliminate these foods and allow our bodies to heal, it can provide you with amazing results.

      Eliminating dairy and gluten can lead to relief from many challenges, including the following:

      • Eczema, rosacea, adult acne
      • Headaches
      • Digestive complaints
      • Brain fog
      • Lethargy
      • Poor sleep
      • Weight gain

      The number one thing my clients say when they ditch the gluten and the dairy is how much ENERGY they have!

      When we remove the foods that can cause low grade inflammation, we fill our plates with more nutrient dense foods which help reduce inflammation. You will see many plant based recipes including in the fall recipe bundle. There is no refined sugar, only natural sweeteners like honey, maple syrup, and coconut sugar.

      What’s included in the Fall Recipe Bundle?

      Here’s a full look at the recipes included:

      4 Breakfasts

      • Pumpkin Doughnuts
      • Pressure Cooker Steel Cut Oats
      • Cauliflower Casserole
      • Sweet Potato & Egg Hash

      2 Soups

      • Spider Web Pumpkin Soup
      • Carrot White Bean & Tahini Soup

      2 Salads

      • Kale & White Bean Caesar Salad
      • Creamy Garlic Kale with Chickpeas & Sweet Potato

      4 Mains

      • Bison Pumpkin Chili
      • Slow Cooker Maple Mustard Chicken
      • Sausage & Quinoa Stuffed Acorn Squash
      • Peanut Tempeh with Purple Cabbage Slaw

      2 Sides

      • Balsamic Roasted Veggies
      • Brussel Sprouts, Bacon & Brazil Nuts

      7 Snacks

      • No Bake Pumpkin Protein Bars
      • Butternut Squash Hummus
      • Pumpkin Spice Fruit Salad
      • Pumpkin Tahini Energy Balls
      • Maple Pumpkin Popcorn
      • Figs & Prosciutto
      • Apple Nachos

      1 Beverage

      • Pumpkin Spice Latte

      1 Dessert

      • Apple Spice Oatmeal Cookies

       

      Ready to grab a copy for yourself? With the Fall Recipe Bundle, you get all of these gluten-free and dairy-free recipes, a shopping list, and a huge time savings. All for $10. Try them out and you will feel a boost of energy from all the vegetables, healthy ingredients, and nutrient density.

      Let me know if you have any questions about your Fall Recipe Bundle, xo Emily

      I received an advanced copy of the new 100 Days of Real Food on a Budget cookbook and I think you are going to love the easy Oatmeal Energy Bites recipe I’m sharing from the new book!

      Energy bites are clearly the new snack darling in the grocery store. But they are so expensive! I always say I can make these…and they usually taste better too. (Our Lemon Cashew Energy Bites are still a favorite!) When I got a copy of the newest addition to the 100 Days of Real Food cookbook family, I was super excited to make the Oatmeal Cookie Energy Bites. With just five ingredients, it’s easy to make and less expensive than some other recipes I usually create.

      BENEFITS OF THE 100 DAYS OF REAL FOOD ON A BUDGET COOKBOOK

      For those of you in my Eat Well, Live Well Facebook group, you have seen me recommend Lisa Leake’s other cookbooks. (see below for a giveaway!) The recipes are easy to follow and created for busy families looking to eat with whole food ingredients. The newest cookbook adds in another element by crafting recipes on a budget. Honestly, I might try to write down all that we eat for a week and see how far off we are.

      The budget is more realistic than other books as she details how much the cost is for each particular ingredient, not just “2 tablespoons of cream cheese at $0.75.” However, the pricing does not reflect the “Emily recommended” options like grass-fed beef, pastured-raised chicken and eggs, and nut milks and such. That being said, I think the recipes are a great way to approach meal planning as they are simple, yet flavored with fresh herbs and veggies.

      You can also find in the book the following:

      • Seasonal meal plan examples
      • Cost comparison of key ingredients across 8 stores, including Trader Joe’s, Costco, Aldi’s, Walmart and Whole Foods.
      • Recipe chart by dietary need, including gluten-free, dairy-free, peanut-free/nut-free, and vegetarian.
      • Oatmeal energy bites is just one of many great snack recipes, and an awesome Packed Lunch chapter

      KIDS CAN MAKE OATMEAL ENERGY BITES

      oatmeal-energy-bites-kids

      Ok, one of the simplest ways to get your kids to eat a wider variety of things is to include them in the kitchen. All that exposure to new ingredients adds up over time. Both of my boys were home this week so I’ve been tasked with entertaining them. After a day spent at Lego Land, it was time to relax at home. Cooking together serves two purposes, we create a healthy recipe to enjoy, but we also are doing something together. They ask lots of questions and usually end up talking about sports or asking Alexa to play Kids Bop.

      They will also get messy in the kitchen. Take a deep breath and let them create. Those oatmeal energy bites were not perfectly shaped, and it’s okay. I’m banking on how many bites they took while making the balls that they like the flavor! Try not to ruin a  moment by stressing about the mess. Clean up can come later. (also, trays are super helpful when baking with kids in the kitchen. and keep wet towels handy too.)

      HOW TO MAKE OATMEAL ENERGY BITES

      Play around with this recipe and see what you like best. I’ll be making this again with sunflower butter to see if we can add this to our “school-safe” snack list! We also have some kids who prefer cranberries instead of raisins, so that will be another easy swap.

      Quick tip~ using a melon scooper is super helpful for making energy bites. Keeps everyone’s hands clean and generally the bites will be even…although sometimes we still get what we call “Daddy size” bites!

      oatmeal cookie energy bites kids peanut butter

      OATMEAL COOKIE ENERGY BITES
      Oatmeal cookie energy bites are an awesome after school snack. Simple to make with pantry ingredients. Swap out the peanut butter for sunbutter and make it nut free.
      Author: Lisa Leake
      Recipe type: Snack
      Cuisine: American
      Serves: 18 balls

      INGREDIENTS
      • 1½ cups rolled oats
      • ⅔ cup peanut butter
      • ½ cup raisins
      • ¼ cup maple syrup
      • ½ teaspoon cinnamon

      OATMEAL COOKIE ENERGY BITES

      Oatmeal cookie energy bites are an awesome after school snack. Simple to make with pantry ingredients. Swap out the peanut butter for sunbutter and make it nut free.

      Ingredients

      • cups rolled oats
      • cup peanut butter
      • ½ cup raisins
      • ¼ cup maple syrup
      • ½ teaspoon cinnamon

      Instructions

      • Play around with this recipe and see what you like best. I’ll be making this again with sunflower butter to see if we can add this to our “school-safe” snack list! We also have some kids who prefer cranberries instead of raisins, so that will be another easy swap.
        Quick tip~ using a melon scooper is super helpful for making energy bites. Keeps everyone’s hands clean and generally the bites will be even…although sometimes we still get what we call “Daddy size” bites!
        oatmeal-energy-bites-homemade
      Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

      100 DAYS OF REAL FOOD COOKBOOK GIVEAWAY!

      I actually received an extra copy of the original 100 Days of Real Food cookbook and I already own it! Lucky you, I’m giving it away to a lucky reader AND I want you to have a copy of the new cookbook too! Both books are full of delicious, family-friendly recipes. I do make a fair amount of gluten-free swaps for flours, but otherwise the recipes are great for a wide audience. You can also pop over and order your new copy of the 100 Days of Real Food on a Budget if you already have the first cookbooks!

      Updated Sept 2018 **Congrats Ann L. for winning the cookbooks!