Autoimmune Diet-Friendly Fall Recipes

Autoimmune Diet-Friendly Fall Recipes: Simple, Holistic & Functional Medicine Approved

As fall brings crisp air and cozy sweaters, it also inspires us to seek warming, nourishing foods that align with our health goals. For those following an autoimmune protocol (AIP) or other healing diets, finding recipes that are both delicious and supportive of immune function is key. Here are a few simple, holistic, and functional medicine-approved fall recipes that are sure to keep your body balanced and your taste buds happy.

If you have a nightshade sensitivity, please consult with your medical provider and sub out any eggplant, tomatoes, peppers, white potato, and all pepper spices like cayenne, nutmeg & paprika in your diet as well.

1. Butternut Squash Soup with Turmeric & Ginger

This comforting soup is rich in anti-inflammatory ingredients like turmeric and ginger, making it perfect for calming inflammation and supporting gut health.

Ingredients:

• 1 large butternut squash, peeled and cubed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp turmeric powder
• 4 cups bone broth (or vegetable broth for a plant-based option)
• 1 tbsp olive oil or coconut oil
• Salt and pepper to taste

Instructions:

1. Heat oil in a large pot over medium heat. Add onion and garlic, and sauté until softened.
2. Add ginger and turmeric, stirring for 1-2 minutes to release the flavors.
3. Add butternut squash and bone broth. Bring to a boil, then simmer until the squash is tender (about 20 minutes).
4. Use an immersion blender to puree the soup until smooth. Season with salt and pepper.
5. Serve warm with a drizzle of extra virgin olive oil.

2. Roasted Brussels Sprouts & Sweet Potatoes with Rosemary

A simple, nutrient-dense side dish that’s high in fiber, antioxidants, and anti-inflammatory compounds—perfect for gut health and overall immunity.

Ingredients:

• 2 cups Brussels sprouts, halved
• 2 medium sweet potatoes, cubed
• 1 tbsp fresh rosemary, chopped
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.
2. Toss Brussels sprouts and sweet potatoes with olive oil, rosemary, salt, and pepper.
3. Spread on a baking sheet and roast for 25-30 minutes, stirring halfway, until golden and crispy.
4. Serve as a side or over greens for a fall-inspired salad.

3. Cinnamon Apple Baked Pears

For a healthy, naturally sweet dessert that’s free from refined sugars, these baked pears are a fall favorite. Apples and pears are full of gut-friendly fiber and antioxidants.

Ingredients:

• 4 ripe pears, halved and cored
• 1 apple, diced
• 1 tsp cinnamon
• 1 tbsp coconut oil or ghee
• 1 tbsp date sugar or organic raw agave (optional)
• 1/4 cup chopped walnuts or pecans (optional)

Instructions:

1. Preheat the oven to 350°F.
2. Place pear halves in a baking dish and fill the center with diced apples.
3. Drizzle with melted coconut oil and sprinkle with cinnamon. Add coconut sugar, date sugar or organic raw agave and nuts if desired.
4. Bake for 25-30 minutes, or until pears are soft and caramelized.
5. Serve warm for a cozy, gut-friendly treat.

4. Savory Pumpkin & Sage “Rice”

Pumpkin isn’t just for pie! This savory dish uses cauliflower rice and pumpkin for a low-carb, AIP-friendly side or main.

Ingredients:

• 1 small pumpkin, peeled and cubed
• 2 cups cauliflower rice
• 1 tbsp fresh sage, chopped
• 2 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Steam or roast the pumpkin cubes until tender.
2. Heat olive oil in a skillet over medium heat. Add garlic and sage, sautéing until fragrant.
3. Stir in the cauliflower rice and pumpkin, cooking until warmed through.
4. Season with salt and pepper, and serve as a savory fall side dish.

5. Golden Milk Cider

A twist on a gut tonic, this warm cider version of golden milk is the ultimate fall drink to support digestion, reduce inflammation, and act as a nourishing coffee alternative.

Ingredients:

• 1 cup water
• 1/3 cup raw organic apple cider vinegar
• 1/3 cup date/coconut sugar or organic raw agave
• 1 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• Juice of 1 lemon

Instructions:

1. Warm all ingredients in a small pot until well combined and heated through.
2. Stir and serve in a mug for a cozy, anti-inflammatory drink to sip before meals or as a coffee alternative.

These recipes are not only delicious but functional medicine-approved, supporting your immune system, gut health, and overall well-being. Whether you’re following an autoimmune protocol, anti-candida regimen, or simply looking for wholesome fall meals, these recipes will nourish you from the inside out!

Come book with us to learn more about your gut microbiome and get to the root of your auto-immune conditions and more!’

Jade Green TNC CHHC