Episode 40: How to Eat During the Fall

Recipes: Pumpkin Spice Latte + Pumpkin Spice Muffins

This week we welcome in the fall with open arms! 🍂

As the daylight shifts to darkness, it’s time to cozy in, reflect upon the year, hold on to what’s important and shed what no longer serves us. 

Just like a tree releases its’ leaves back to the earth, 🌏 ♻️ it’s time to start settling down and turning inward as we prepare for winter ahead.

Though the wisdom of Traditional Chinese Medicine (TCM), this is the time of year to nourish the lungs, skin and large intestine. 

And through the wisdom of Ayurveda, we look to pacify the Vata type who gets cold, dry and anxious as the Autumn winds blow in.

But don’t worry, we make this transition easy!

Coming up this fall, we have episodes on all of these fall health relating topics:

  • Autoimmune diseases  
  • Gut conditions 
  • Lung + Respiratory
  • Skin 
  • Cold/Flu
  • Fertility + Hormonal Imbalances

Are you team pumpkin spice? 👭
You’ve had enough of the summer heat and can’t wait for that cool breeze to roll in. Fall can’t come quick enough?! Well then, Fall will be a breeze for you. Eat with the weather and maybe even sneak some raw meals in while the weather is still shifting.

Are you team never-ending summer? 👭
You feel best in summer and don’t mind the heat so much. A slight sign of the first chill …and out comes the boots and scarves?! Well then, take heed. Dive right in to those warming fall foods and spices now, to help prepare your body for winter. 
Join Cara + Megan in Episode 40 of Simply Seasonal:

  • Overview of the Simply Seasonal cycle 
  • Energy of Fall  and how to adjust 
  • Ayurvedic properties of Fall and what this means for YOUR body 
  • Traditional Chinese Medicine – which organs, flavors and conditions to nourish in Fall 
  • Why a seasonal diet is diverse, sustainable and healthy 
  • The fruits and vegetables of fall 
  • Cooking methods in Fall 
  • The warming spices of Fall aka, Pumpkin Spice  

Balance, heal, thrive,
Cara + Megan

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Want to learn more after the episode?

Pumpkin Spice Latte Recipe

  • 1 cup maple syrup
  • 1 cup pumpkin puree
  • 1/2 cup water
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground clove
  • 1/2 tsp ground nutmeg
  • 1/8 tsp salt

In small sauce pan over low heat, combine ingredients and stir. Let it simmer for 5 mins.

Add 1 tbs to your coffee with your favorite milk or nut milk, cozy up and enjoy!!

Whole Wheat Pumpkin Spice Muffins

  • Servings: 16-18 muffins
  • Difficulty: easy
  • Print
Simple Tip: “Always cook with Seasonal foods to balance, heal, and thrive!” xoxo Cara + Megan


  • 1/2 cup raisins
  • 1/3 cup organic apple cider
  • 1 medium sweet potato, peeled and grated
  • 1 medium tart apple, grated
  • 1 cup maple syrup
  • 2 cups whole wheat flour
  • 2 tsp baking soda
  • 2 tsp cinnamon, ground
  • 1 tsp ginger, ground
  • 1/2 tsp nutmeg, ground
  • 1/2 tsp clove, ground
  • 1/4 tsp salt
  • 3 large eggs, beaten
  • 3/4 cup coconut oil, melted
  • 1 tsp vanilla extract
  • 1/2 cup chopped walnuts
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup rolled oats, for topping


  1. Arrange a rack in the middle of the oven and preheat to 375 degrees F. Line a muffin tin with paper liners.
  2. Place the raisins and apple cider in a small sauce pot on the stove. Gently bring to a simmer then reduce heat to low and let the raisins soak up the cider while you continue to prep everything else.
  3. Grate sweet potato and apple int a bowl using a box grater or food processor. Add to a medium size bowl and stir in maple syrup.
  • In a separate bowl, gently whisk together flour, baking soda, cinnamon, ginger, nutmeg, clove, and salt.
  • To the bowl of grated sweet potato and apple, add the eggs, coconut oil, vanilla, and the raisins with the remaining apple cider. Mix together until well incorporated.
  • Carefully add the dry ingredients to the wet ingredients. Mix together to combine. Stir in the walnuts and shredded coconut.
  • Scoop muffin batter into lined muffin tins. Sprinkle the top with oats. Place into the oven and bake for 25 mins or until a toothpick comes out clean. Let sit for 10 mins to cool and enjoy!
  • If you enjoyed this recipe we would love to hear from you! Please leave a comment below and be sure to share with family and friends.


    Megan + Cara

    Balance, heal, thrive,
    Cara + Megan

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