Fall back into a healthier you

A monthly column by an Eastside naturopathic doctor.

  • Wednesday, October 2, 2019 8:30am
  • Life

By Dr. Allison Apfelbaum

Special to the Reporter

My favorite season is fall. I love the spices of cinnamon, nutmeg and the flavors of apple and pumpkin. This is a great time for reflecting on the year and getting back into productivity. This also includes getting back into the routine of healthy cooking. I want to give you some ideas to use fall flavors in your healthy home-cooked meals.

As the days get shorter and the rainy gray days come back, I love making more soups or slow cooker/fast cooker meals. If you don’t have a pressure cooker or “instant pot,” I suggest you look into it for making fast delicious meals. All you need is a protein, vegetables and some seasoning to make a great tasting dish. A pressure cooker is faster than a crock-pot but retains all the same flavors. Recently I have been combining wild salmon, crushed tomatoes, balsamic vinegar, garlic, spinach and canned clams (in water), which after 20 minutes in the instant pot, tastes like seafood stew. Another delicious idea is to line the pot with cabbage leaves, and stuff them with ground turkey, then put another layer of cabbage. Add bone broth, paprika and garlic powder, and pressure cook for 15 minutes for a delicious tasting cabbage soup.

Everyone seems obsessed with PSL — “pumpkin spice lattes.” I think you can make your own pumpkin spice snacks instead of spending money on sugary drinks. For a pumpkin spice coffee, add ¼ cup coconut milk, 1 tbsp canned pumpkin, 1 tsp cinnamon, 1 tsp nutmeg, and 2 cups coffee to the blender. Blend and drink. Top with cinnamon sugar if you desire. I also like to make chia pudding with apples and cinnamon, just combine 1 cup coconut milk with 4 Tbsp chia seeds in a glass ramekin dish. Stir in 1 tsp cinnamon, 1 tsp vanilla, 1 Tbsp chopped apples or canned pumpkin and let it sit overnight. Chia pudding makes a great tasting breakfast or even a dessert. The other day I made an apple crisp with the organic apples I picked at Skipley Farm in Snohomish. Instead of using wheat flour I substituted coconut (or almond) flour, added chia seeds, water, cut up apples and cinnamon, and baked the dish for 30 minutes at 350 degrees. It came out great.

We can’t talk about fall recipes without mentioning squash. Squash is very high in vitamin A, which is a great natural immune booster through cold and flu season. I picked up some Acorn squash from a farmers market the other day. I was thinking I would cut it in half, and bake it with cinnamon for 45 minutes until soft. After that, you can add ground turkey and spinach on top for a great fall dinner dish. I also like to make spaghetti squash — t is sold at any local grocery store in the fall and winter seasons. I cut the squash in half, take the seeds out and bake it with olive oil for 45 minutes. Then I fork out the spaghetti squash. It tastes great with chopped tomatoes, basil and fresh grated parmesan cheese.

Make sure this fall season your plate is filled with colors like orange and yellow and spices that will keep you dry and warm.

Allison Apfelbaum is a primary care naturopathic doctor at Tree of Health Integrative Medicine clinic in Woodinville. To learn more go online to www.treeofhealthmedicine.com, or call 425-408-0040 to schedule an appointment. Visit her food blog at www.FoodLoveblog.com.

More in Life

Stephanie Quiroz/staff photos 
                                Max Shegnagaev (fourth from left) had a birthday wrestling bash for his tenth birthday at city hall on Oct. 6.
10-year-old boy has wrestling birthday bash at Redmond City Hall

Nearly 30 professional wrestlers came to Max Shegnagaev’s 10th birthday.

From left, Gabrielle Chai, Ian Wood and Emma Robinson of Eastide Catholic School were named semifinalists in the National Merit scholarship program. Courtesy photo
Redmond’s Chai named National Merit Scholarship semifinalist

Eastside Catholic announces National Merit Scholarship semifinalists.

From left, Reva Galande, Mihir Limaye, Amol Rane, and Ahana Ranade prepare for the fancy dress competition part of Deepmala. Photo courtesy of Yash Limaye
New Diwali celebration for kids comes to the Eastside

Deepmala will be Oct. 20 at Eastside Bahá’í Center.

OnRedmond is hosting the World’s Largest Simon game from Sept. 13-14 at the Downtown Park. Stephanie Quiroz/staff photo
Redmond community invited to participate in attempt for world’s largest Simon tournament

The goal is for the tournament to be listed in the Guinness Book of World Record as the first world’s largest digital memory game.

Eastside Welcoming Week will be hosting over 30 events to support diverse communities and build relationships among neighbors. File photo
Eastside cities join together to celebrate Welcoming Week

Eastside Welcoming Week to take place Sept. 13-22.

Bond to speak at Redmond Historical Society event Saturday

Are salmon doomed? Nick Bond will examine this question.

John Flemming’s Erratic art installation will be moved from its current site at the southwest corner of 166th Avenue Northeast and Cleveland Street by March 31, 2020. Stephanie Quiroz/staff photo
Redmond’s ‘Erratic’ art installation to be relocated

The installation will be relocating to Gilman Landing.

What causes bad breath?

Bad breath is rarely a result of medical conditions but a dental professional and doctor can help find the cause of halitosis and offer treatment suggestions.

First ride training attendees learn how to properly use a scooter before the group ride around downtown Redmond at the First Ride Training event hosted by Lime and Go Redmond on Aug. 26.	Stephanie Quiroz/staff photo
Go Redmond and Lime host First Ride training

Attendees learn how to properly use a scooter.

Anya Lukka will be participating in the Acton Children’s Business Fair Aug. 31 in Crossroads Bellevue. Courtesy photo
Redmond youth participates in business fair for charity

Anya Lukka gives back to the community through her art.

Ellen Boyer, CFO of Logic 20/20, will be FOY’s board chair. Photo courtesy of FOY.
Friends of Youth welcomes Boyer as board chair

Ellen Boyer, CFO of Logic 20/20, is FOY founder Iva Matsen’s granddaughter.