In the fall, avoiding fatigue and boosting immunity is essential to be able to get through shorter days and cooler temperatures. Optimizing our resources for winter through the plate … a simple and safe method.

Autumn is synonymous of coolness and a weakening of our metabolism, as a result of a lack of light the body can be subject to certain nutritional deficiencies. It is then important to load your plate with good foods, which are offered to us to alleviate these risks and to strengthen our immunity.

Foods that boost our immunity

  • Vitamin D, which is often the most common deficiency in fall. Associated with the sun, an absence of it prevents the synthesis of this vitamin. Remember to enrich your diet with fatty fish (salmon, sardines, mackerel, etc.), organic egg yolks, mushrooms and / or cod liver oil;)
  • Vitamin C, is an immunity vitamin that is very easily eliminated by our body since it is water soluble (eliminated in the urine). A daily intake of lemon or a kiwi a day, ensures you a sufficient intake.
  • Zinc is an ally of our immune system and a real anti-infective agent, consider eating good quality seafood, eggs and meat.
  • Selenium, another ally of our immune system, found in seafood and oilseeds, especially Brazil nuts.

Limit foods that are too acidic, especially citrus fruits (except lemon) and cow’s milk. Indeed they promote infections in the ENT area, which is often inflamed in winter. Also avoid refined foods, and deficient in vitamins and minerals because our body needs those elements to strengthen its immunity during this period.

Far from being a dead season, autumn is full of fruits and vegetables in tawny colors (orange, red, brown …), symbolizing the foliage of trees, and fruits that have ripened during the summer (apple, pear, grape).

mushrooms being chopped

Top 10 Fall Foods

1- Chestnuts

Recommended by the Greeks and Romans for their anti-anemic and remineralizing properties. Source of minerals (iron, copper…), vitamin B and C, chestnuts are above all a resistant starch (to digestion) and are therefore an excellent source of pre-biotics, beneficial to intestinal health. To be consumed steamed, mashed or stuffed.

2- Root vegetables

Remineralizing, satiating and boosting immunity. Carrots, salsify, parsnip, squash, turnip and radish, which are excellent liver detoxifiers.

3- Endive

Endive is rich in inulin, a soluble fiber, which functions as a pre-biotic and contributes to the maintenance of a balanced intestinal flora and, therefore, to our immunity. Inulin also absorbs fatty acids, and thus participates in the prevention of bad cholesterol.

4- Mushrooms

Mushrooms are the only plants who creates vitamin D! They also contain a high dose of vegetable proteins, interesting for reducing the consumption of animal feed. Rich in vitamins B2, B3 and B5, as well as selenium and copper, all involved in strengthening our immunity.

5- Grapes

Grapes, full of polyphenols, powerful antioxidants, it has protective properties which act on the cardiovascular system, on the creation of bad cholesterol and on the resistance of blood vessels.

6- Pumpkin

Very rich in beta-carotenes, pumpkin prevents external aggressions, is an excellent food for the health of the skin and the eyes as well as for the growth of bones and teeth.

7- Broccoli

Full of calcium, broccoli is ideal for those who want to avoid dairy products to prevent a deficiency. But its greatest asset is its vitamin C content, broccoli contains twice as much as oranges! It is also a nice combo of minerals and fiber.

8- Lentils

Rich in fiber and iron, lentils benefit of a very low glycemic index, decreasing the risk of suddenly raising blood sugar levels. Vitamin B and magnesium intake of lentils is a significant asset in promoting a healthy heart rate and supporting the immune system.

9- Walnuts

High in omega 3, walnuts help to prevent cardiovascular disease, support the immunity, reduce the risk of inflammation and help the brain function properly.

10- Autumn spices

Autumn spices, are beneficial to warm up the organism, to strengthen the immunity, to relieve the digestive system and to help protect against winter ailments such as colds or sore throats.

Mushrooms bolognese


  • 20g of dried porcini mushrooms
  • 1 onion, minced
  • 2 tbsp. of olive oil
  • 4 garlic cloves, chopped
  • 2 carrots, cut into rings
  • 1 stalk of celery, cut into pieces
  • 50g walnut, roughly chopped
  • 200g chanterelles, washed and chopped
  • 200g button mushrooms, washed and chopped
  • 1 tbsp of tomato paste
  • 20 cl of red wine
  • 500g of tomato sauce
  • 1 tsp dried oregano


  1. Rinse the dried porcini mushrooms and cover them with water. Soak them for approx. 45 min., drain well and collect the juice. Chop the ceps finely and set aside.
  2. Heat the olive oil in a large saucepan and steam the onion, garlic, carrots and celery for 5 min.
  3. Add nuts, fresh and dried mushrooms and continue cooking for 5 minutes.
  4. Add the tomato paste and deglaze with the red wine and let reduce completely.
  5. Pour the juice from the mushrooms, the tomato sauce and add oregano, season.
  6. Bring the sauce to a boil, then lower the heat and cover to simmer 45 min. stirring occasionally.

Thai carrot-sweet potato soup

Ingredients (6 pers.)

  • 2 large sweet potatoes, peeled and cut into large cubes
  • 4-5 carrots, cut into large slices
  • 1 tbsp of ghee or coconut oil
  • 1-2 onions, thinly sliced
  • 2 tbsp of red curry paste
  • 2 tbsp of grated fresh ginger
  • 1 tsp of crushed garlic
  • 3 cups of vegetable broth
  • 1 cup of coconut milk
  • Salt and pepper
  • 1 lime
  • 1 bunch of coriander


  1. Steam the vegetables for about 10-15 min (check that the vegetables are tender with the tip of a knife).
  2. While the vegetables are cooking, brown the onions, the red curry paste and the grated fresh ginger in a pan with the fat (ghee or coconut oil).
  3. When the vegetables are cooked, add them in the saucepan as well.
  4. Add salt and pepper, the vegetable broth and coconut milk.
  5. Simmer for a few minutes and add the crushed garlic. Mix everything.
  6. Remove the stems from the coriander and cut the lime into quarters.
  7. Serve the soup. Squeeze a lime wedge and add cilantro leaves before consuming.

Spiced cashews: 1/3 cup cashew nuts / 1/2 tsp coconut oil / 1/4 tsp curry powder / 1/4 tsp red curry paste / salt and pepper : add all in a pan for a few minutes or put in the oven at 180 ° for 8-10min. (Be careful, cashews burn quickly!)

written by Aurelia Corbaz

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