• Deja Sheridan

Anyone else craving warm spicy comfort food?

Anyone else craving warm spicy comfort food with the fall season setting in? The cold, suddenly DARK days can be a shock to our daily habits and will send us scrambling for ways to keep that warm fuzzy feeling. 

I’m here today to tell you to GIVE IN to those cravings! What?! Crazy right?

Not really, the fall is naturally a time of harvest, a time to indulge in the bounty that has grown over the summer. This is what our bodies will start craving.

Having grown up with a Mom that’s a holistic nutritionist, she also exposed me to Ayurvedic eating habits. Ayurveda is primarily based on eating seasonal foods, and these foods tend to provide you with exactly what you need to survive the changing of the seasons. 

Fall is a time of rapid change, and our choice of nurturing foods can balance those external changes (ie there’s more you can do to care for your dry skin, other than drowning yourself in body lotion to the point you become a slippery seal).

So, what should you eat?

Foods that promote warmth, moisture, and are grounding. Exactly what you’ve probably been craving! This will largely be foods that are sweet, heavy, oily, spiced, and salty.

First let’s start with what you should try to avoid:

  • Raw vegetables, yea, that means you can say no to salad AND say it’s because you’re focusing on your health

  • Fruits except for those that are in season and local

  • All processed fats

  • All processed grains,  including crackers and prepared cereals as these foods are very drying

  • Anything processed really, including natural processed food

  • If having dairy use good quality unsweetened yogurt and kefir

  • Keep honey consumption local and in moderation

What should you focus on having more of?

  • Lightly cooked seasonal fruits such as apples, pears, plums. Bring on the crisps!!

  • Steamed, roasted or stewed local produce such as: squash, sweet potatoes, beets, carrots, cabbage, onions, lentils

  • Healthy fats such as grass fed butter, flax or hemp seed oil. Pumpkin and sunflower seeds are good choices and are high in protein and omega3

  • Whole grains, especially if you’ve been training hard! Such as: buckwheat pasta, groats ( these are good for people who are gluten sensitive as well) as well as rice and oats

  • Spices such as fresh ginger, cinnamon, cumin, nutmeg, and cloves

  • Drinks should be room temperature or warmer, herbal teas are ideal

  • Protein as clean a source as possible: fish, bison, lentils, eggs, and mung beans

Here’s my favorite apple crisp recipe that you can enjoy any time of day and feel no guilt enjoying. 


Serves 6 (use 1 apple per person)


6 medium sized apples  (I love to use pink lady or golden delicious)

Generous splash of apple juice or water

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

Crumble topping

1  1/2 cups organic rolled oats (150 g )

1/2 cup (50 g) organic desiccated or flaked coconut

1/2 teaspoon ground cinnamon

1 teaspoon vanilla extract, paste

1 - 2 tablespoons organic maple syrup (optional)

3 - 4 tablespoons extra virgin olive oil, macadamia nut oil, coconut oil or butter


Wash the apples.Cut into wedges or dice with the skin left on - make sure to remove the center. Place the apples into a large heavy based pot.Combine with the apple juice or water, vanilla and cinnamon.Cook over a medium heat for about 15 - 20 minutes - stirring occasionally until the apples have completely softened and collapsed. Taste them and adjust level of cinnamon etc.

To make the crumble

Combine rolled oats, coconut, cinnamon, vanilla, maple syrup and olive oil then rub ingredients together with your fingers to combine.Preheat your oven to 160 C. Fan forced.Pile your apple mixture into a suitable sized baking dish.Scatter the crumble over the top.Bake for 30  - 40 minutes or until the crumble is golden.Remove from the oven and serve with thick Greek style yoghurt.


Add a handful of blueberries to the apple before filling.

Leftovers can be easily transformed into a spectacular breakfast and served with thick Greek-style yoghurt and a dusting of cinnamon. I also love making my apple crumble smoothie by blending the apple crumble with yoghurt and a spoonful of protein for a delicious breakfast!

You can also bake the crumble separately much like granola and store in an airtight container for up to 1 week. This way you can enjoy crumble instantly!

For a gluten-free crumble, use 150 g of almond meal or flaked almonds in place of the oats.

Use pear in place of apple.

Replace apple with banana and blueberry then cook over a medium heat in a little coconut oil or olive oil before assembling.


Now go eat some apple crisp, in the name of health. 

#healthyeating #eatlocal #fitnesstips #cravings

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