Healthy Herbs And Spices To Add To Your Fall Routine


With cooler weather and more time spent in doors, it’s important to make sure you are giving your immune system some extra love at this time of year, in order to prevent infections like colds, and to keep your body strong.


Fortunately, there are many herbs and spices that can be wonderful to consume this time of year, and are not only warming and delicious, but also pack some serious health benefits! Adding good quality, organic spices to your foods is a great way to boost the nutritional value of your food while also getting some added immune support.


Below are a few of my favourite herbs and spices that can easily be incorporated into your routine – I’ve also given you some of my favourite ways to use them!


Ginger – this warming spice makes a welcome addition to fall drinks and baking and has many health benefits. It is well known for its anti-nausea effects and is great for digestion (healthy digestion is an important part of a healthy immune system!). It is also antibacterial and antiviral, making it great for preventing colds and infections as the weather becomes cooler.


Garlic – adding whole cloves of garlic to roasted fall veggies is a great way to get more of this super food in your diet! Roasted garlic has a much more mild, sweet flavour than fresh garlic. Garlic is great for fighting all kinds of infections and can also easily be added to fall soups and stews.


Cinnamon - this classic spice is the epitome of fall baking and warm drinks. Add it to your baking or sprinkle over roasted sweet potatoes, squash, or carrots. Not only can cinnamon help boost the immune system, it can also help regulate blood sugar levels! Adding cinnamon to your breakfast is a great way to help maintain steady blood sugar throughout the day.


Turmeric – this spice goes well in a cup of warm coconut milk with honey and other sweet spices like ginger and cinnamon. It is also great to add to savoury curry dishes. Turmeric has been extensively studied for its anti-inflammatory properties that benefit the entire body, and it also has antibacterial properties.


Thyme – this warm, peppery herb goes well with roasted fall vegetables or can also be used to make an immune-boosting tea. It is particularly helpful for use during a cold and has antibacterial, anti-fungal, and anti-inflammatory actions.


Oregano – an effective remedy when you’re feeling the onset of a cold, which I was first introduced to in Peru, is to drink a cup of tea made with a sprig of fresh oregano. It turns out the Peruvians knew what was up! Oregano has been shown to be highly antibacterial and can also help loosen mucus. A hot bath with a few drops of oregano oil can help relieve aches that may come with colds and flus.


Combine these herbs and spices with a diet that is rich in vegetables, adequate protein, and healthy fats and you’ll give your body what it needs to prevent illness as the weather cools. Just make sure you’re also moving your body daily and getting good quality sleep. Here’s to a healthy, active fall season!




By: Ali MacBoudreau


Ali is a Certified Holistic Nutrition Consultant. Her mission is to help you discover just how vibrant and amazing you can feel, by giving you the tools you need to make lasting changes. (Hint, it involves delicious food!) To learn more about Ali and holistic nutrition please visit her website