Warming Autumn recipes to nourish

We've felt a sudden shift in the weather as the seasons turn from Summer to Autumn. It's time to bring out the woollies and snuggle up. As naturopaths, we love using food as medicine to keep our clients happy and nourished through seasonal changes. Here are two delicious seasonal recipes to encourage happy vibes and tonify the immune system.

Ayurvedic Kitchadi

Ayurveda, the traditional holistic medicine system of India, recommends a delicious medicinal veggie stew to gently fortify the body at this turn of the season. Called Kitchadi, it’s a moreish and nutrient-dense one-pot dish that can be served on its own or with steamed seasonal vegetables. If you love it, let it become a simple, cockle-warming staple over the cooler months. This recipe from the Ayurvedic Institute is a simple version and a real favourite:



  • 1/2 cup basmati rice
  • 1 cup mung dal (split yellow)
  • 6 cups (approx.) water
  • 1/2 to 1-inch ginger root, chopped or grated
  • A bit of mineral salt (1/4 tsp. or so)
  • 2 tsp. ghee
  • 1/2 tsp. coriander powder
  • 1/2 tsp. cumin powder
  • 1/2 tsp. whole cumin seeds
  • 1/2 tsp. mustard seeds
  • 1/2 tsp. turmeric powder
  • 1 pinch asafoetida (also known as ‘hing’, you can find this at Asian and Indian grocers or online)
  • Handful of fresh coriander leaves
  • 1 and 1/2 cups seasonal vegetables


  1. Wash the rice and dhal thoroughly using at least 2 changes of water.
  2. Add the 6 cups of water to the rice and dal and cook, covered on a low heat, until it becomes soft (about 20 minutes).
  3. Meanwhile, prepare your chosen vegetables by chopping into smallish pieces.
  4. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.
  5. In a separate saucepan, sauté the seeds in the ghee until they start to crackle and pop, then add the other spices. Stir together to release the flavors.
  6. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. Add the salt and chopped fresh coriander and serve.


Elderberry Syrup

Another cosy kitchen favourite at this time of year is homemade Elderberry Syrup. This delicious and medicinal recipe includes some of the traditional mulled wine spices, so the slow bubble of a pot on the backburner will fill your home with aromatic goodness. The result is a sweet, berry-rich, citrus and clove-scented syrup that’s perfect taken as a nightly ‘shot’ or topped with hot water in a nice big mug for a warming toddy. Elderberries are a traditional herbal medicine taken at this time of year to help build immunity and have been shown to contain several potent antiviral constituents. We’ve seen frozen elderberries available in health food stores, or they’re easy to find dried online.


  • 1 cup of frozen or ½ cup of dried elderberries
  • 2 cups of pure water
  • 1 cup of raw, local honey
  • 2 tablespoons of grated fresh ginger root
  • 1 cinnamon stick
  • 1 organic orange, sliced thinly (keep the skin on)
  • 5 cloves
  • 3 star anise pods


  1. Pop everything except the honey into a saucepan and bring to the boil
  2. Reduce the heat right down and simmer slowly, uncovered until the volume reduces by half
  3. Pour the mix through a strainer and allow to cool to a lukewarm temperature
  4. Stir the honey in well and transfer the syrup into a jar for refrigeration
  5. Take 1 tablespoon daily


Discover Your Path to Wellness: Book Your Appointment at New Leaf Naturopathic Health today to support your immunity and learn how nutrition can really. Online appointments are available every day of the week.