Fall / Autumn brings us to celebrating the foods that create savor and spice. That’s because when we begin a new season, our bodies make a shift and we sometimes have to help them along a little bit.

Hot foods and spices trigger the release of endorphins—the natural chemicals that trigger feelings of euphoria and well-being, Dr. Kulze says.   I have personally experienced well-being through eating different chili’s, curries, soups and warm beverages that include easy to find spices and herbs.

Roasted /Cooked Apples

You know the saying: “An apple a day keeps the doctor away.” Cold raw apples can be difficult to digest, so I would suggest for cooked/warm apples.  Adding Cinnamon, Ginger and Sage to the apples will also create an amazing healthy dish to start your day as well as a snack or a topping to oatmeal, cooked squashes and more.

Our brains and gut are interrelated with one another. Warm/ Cooked apples serve as a gentle daily cleanse for strengthening the digestive system and also:

  • Supports regularity
  • Lowers acidity and excessive hunger
  • Optimizes dietary pH balancing
  • Boosts immunity to prevent most colds and flus

Cinnamon, Ginger and Sage

When the weather really starts to cool off, look no further than your spice cabinet.

Cinnamon warms the blood and stimulates circulation, which will be especially helpful if you tend to have cold hands and feet.  Cinnamon also loosens any mucus you might be carrying in your lungs, can lower blood sugar and freshen your breathUse cinnamon in your tea, coffee or on your morning cooked apples or in a mug of warm milk (regular, coconut or your preference.)


Ginger can help improve circulation, relieve menstrual pain, fight cancer, manage glucose levels and much more. Especially during the colder months, it can help build your immune system before any cold bugs get to you.


This miraculous plant has been used for thousands of years for its health benefits and its distinctive ability to purify spaces. Because of its potent characterizes, critters are not keen on consuming your plant, so there’s usually very little maintenance involved in its preservation. Roast it with your apples, drink it in tea, or throw it in your pasta.

As we head into the fall season, be sure to slow down. Create new practices that support a happy lifestyle. 

As for your diet, stick with foods that will warm you and rev up your digestive system!

Michele at Watters Garden Center quotes, “We have a variety of cool season vegetables and herbs at the center.  Now is the time to plant these cold weathered plants to support us through the season.

What are some of your favorite healthy fall foods? Let us know through Facebook:  Goods from the Garden or email us at goodsfromthegarden@gmail.com.

We can be reached at 928-237-3214.  Call us for all your catering needs.


Autumn Roasted Apples


3-4 cups of sliced apples (about 3-4 medium apples of your choice)

1 tablespoon coconut oil melted or melted better

½ teaspoon Cinnamon

¼ teaspoon Ginger

½ teaspoon Sage


  1. Preheat oven to 375 degrees
  2. Drizzle the oil into a baking dish.
  3. Slice or cube your apples and place into the baking dish.
  4. Add cinnamon, ginger and sage and toss with the apples and oil
  5. Bake for 22-28 minutes or until tender with a fork.


Submitted by Debbie Maranville, Co -owner of Goods from the Garden, Catering & Events.