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UR Healing, UR Wellbeing – October 12, 2021

Fall Eating With The Seasons

By Neka Pasquale, Founder of Urban Remedy

According to Chinese tradition, fall is associated with the yin element metal, spicy taste, the lung and large intestine organs, the emption of grief and the color white. This is a time to expand and grow, making sure you connect to your emotions and release any old grief you may be carrying around. Practices like yoga, meditation, and breathing techniques can support connecting to your deeper emotions and feelings. It is also a good time to finish projects and complete goals.

If we eat seasonal fall foods that are similar in nature to the external environment, we remain in harmony with the environment, adjust better to changes in season and stay healthy. The fall season can be dry, windy and cool. Transitioning out of summer we stop eating as many cooling foods like watermelon, and cucumbers. Fall is a time to eat warming, nourishing, yin (water) promoting foods to protect the body from the dry, cold, windy weather. Foods that support this season are warm grain bowls, soups, sweet potatoes, ginger teas and juices, cabbage, pears, rice, cinnamon, beans, broccoli, greens, apples, as well as small amounts of pungent items like garlic, onions, ginger, and mustard into your diet as they are also beneficial to the lungs

What does eating well mean to you?

Eating well to me means I am completely enjoying my meals they are delicious and satisfying but also nourishing to my body. I’m a big believer in eating mostly plant food and as little processed food as possible. I center my diet around eating plants. Fruits and vegetables contain thousands of phytonutrients, antioxidants, vitamins and minerals that you cannot find anywhere else. These are the foods that not only are delicious but prevent disease and keep inflammation levels down. I also eat a lot of healthy fats like avocado, coconut oil, ghee, nuts, and seeds like hemp. These are important for brain and nervous system function. Lastly, I try and eat as little sugar as possible. Sugar as good as it tastes is just not good for you. I steer away from sugar but satisfy my sweet craving using stevia, xylitol, or a tiny bit of coconut nectar/sugar.

Alkalizing Mineral Broth


1 celery root, peeled and quartered

1 carrot, roughly chopped

1 leek, roughly chopped

4 cloves garlic

1/2 bunch fresh flat-leaf parsley

Skin fo 2 white potatoes

Skin of 2 sweet potatoes

4 pieces of wakame seaweed, each about 4 by 1 inches (10 by 2.5cm)

2 pieces of kombu seawee, each about 7 1/2 by 8 inches (19 by 20 cm)

3 green onions, roughly chopped

6 fresh or dried shiitake mushrooms

2-inch (5 cm) knob fresh ginger

1 teaspoon sea salt

Filtered water

4 kale leaves, roughly chopped


In a large, deep stockpot, combine the celery root, carrot, leek, garlic, parsley, white and sweet potato skins, both seaweeds, onions, mushrooms, ginger and salt and add filtered water to cover. (You will need about 16 cups/4 quarts/4 liter water.) Bring to a boil over high heat, reduce the heat to a simmer, cover, and simmer for 1 1/2 hours.

Remove from the heat and add the kale. In batches, using a ladle, transfer the mixture to a blender and puree until smooth. Let cool, then transfer to an airtight container and refrigerate for up to four days.

Makes about 14 cups (104 fl oz/3 1/4 l)

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