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Food As Medicine

Eating to live well

Food is what makes us, it is what every organ in our body is made from. You are creating your body with the food that you eat. 90% of our immune system is in our gut, the way we fight illness and protect ourselves from disease depends on what we nourish our bodies with. 

We need to eat like our grandparents did. They ate seasonally and depended on what food was the freshest. Eating something in season, close to harvest time and close to you means that it was picked at peak ripeness with less travel time and preservation for that food, therefore making it the most nutrient-dense. 

Some favorite nutrient-dense fall foods:

  • Squash 

  • Pumpkin 

  • Sweet potatoes 

  • Kale 

  • Root vegetables 

  • Garlic 

  • Cranberries 

  • Apples 

Squash, pumpkin, apples, and cranberries are high in vitamin C and antioxidants, and they also support gut and immune health. Sweet potatoes, kale, root vegetables and garlic are packed with fiber and B6 which is important for brain and nervous system health.

To me fall is all about love and comfort, and our body craves comfort and nurturing. This is not a coincidence. It is our innate wisdom preparing us for winter, just like our ancestors did.  

And we can’t talk about fall without the mention of homemade broths, the OG of collagen. From generation to generation we think of chicken broth to be healing and comforting when sick. Packed with so many nutritional benefits and gut healing properties, it is no wonder why. The best way to ensure that you are getting a properly sourced nutrient-dense broth is to make your own. Store-bought broths can be full of extra additives that do not serve you. With just a few ingredients, it’s simple and works well in a crock pot. 

Instead of, what should I eat, ask yourself, how can I nourish my body today? Being grateful for the way our bodies turn food on the outside to nutrients on the inside is all part of the experience. Making time to eat and having a calm mind will add to the amazing benefits of a whole food nutrient-dense diet.

Turkey Sweet Potato Enchilada Skillet


Prep: 10 minutes Cook: 20 minutes Total: 30 minutes

Serves 4-6


  • 1/2 pound ground turkey (chicken works, too)

  • 1.5 tablespoons olive oil

  • 1 tablespoon minced garlic

  • 1 medium sweet potato, peeled and diced (~1 cup diced)

  • 1/2 medium red onion, minced

  • 1/2 cup black beans, drained and rinsed

  • 1/2 cup white northern beans, drained and rinsed

  • 1/2 cup sweet corn (canned or frozen)

  • 1.5 cups enchilada sauce

  • salt, to taste

  • 1/2 cup shredded cheddar cheese (or more, to taste)

  • 2 tablespoons minced fresh cilantro

  • 1 large avocado, sliced (for topping)


  1. First, preheat the oven to high broil. Then, brown 1/2 pound of ground turkey in a 10-inch cast iron skillet (or oven safe skillet). Drain fat and set meat aside.

  2. Next, heat 1.5 tablespoons of olive oil over medium/high heat in the same cast iron skillet. Add in minced garlic, diced sweet potato, and red onion and sauté for 7-10 minutes or until the sweet potatoes are almost cooked all the way through.

  3. Add in black beans, white beans, sweet corn, enchilada sauce, and the cooked meat and bring to a slight boil. Take off heat and sprinkle on shredded cheese.

  4. Place cast iron skillet in the oven for 1 minute in order to melt the cheese. Remove and top with sliced avocado and fresh cilantro.

  5. Serve with tortilla chips.

Homemade Chicken Broth


Prep: 10 minutes Cook: 3-1/4 hours + chilling

Makes about 6 cups


  • 2-1/2 pounds bony chicken pieces (legs, wings, necks or back bones)

  • 2 celery ribs with leaves, cut into chunks

  • 2 medium carrots, cut into chunks

  • 2 medium onions, quartered

  • 2 bay leaves

  • 1/2 teaspoon dried rosemary, crushed

  • 1/2 teaspoon dried thyme

  • 8 to 10 whole peppercorns

  • 2 quarts cold water


  1. Place all ingredients in a soup kettle or Dutch oven. Slowly bring to a boil; reduce heat until mixture is just at a simmer. Simmer, uncovered, for 3-4 hours, skimming foam as necessary. 

  2. Set chicken aside until cool enough to handle. Remove meat from bones. Discard bones; save meat for another use. Strain broth, discarding vegetables and seasonings. Refrigerate for 8 hours or overnight. Skim fat from the surface.

  • Turkey Sweet Potato Enchilada Skillet @fitfoodiefinds