Spices & Souper-foods - September meal prep plan

nutrition & recipes Sep 17, 2021
People dining together, enjoying a healthy meal with a variety of colorful dishes including salads, soups, and cheese platter, from an overhead perspective.

September signals the season change with cooler breezes yet holding on to the warm sunny afternoons. Although this is my very favorite time of year, it can be very challenging for anyone dealing with inflammation. It is peak fall allergy season for anyone struggling with weed and mold allergies and the weather fluctuations can be very difficult for those with autoimmune conditions.

This month, I am featuring a ton of anti-inflammatory powerhouse foods and spices that happen to taste like fall too!

We will use 1 high-quality chicken to feed a family for the week.

Soups are also a great way to stretch your dollar and effort! I love having leftover soups for breakfast or lunch. Soup is hydrating but when made with bone broth also contains a ton more flavor, nutrition, and less sodium than standard store-bought broth.

Oh and make sure to read to the end… I have included a BONUS recipe for fall-flavored anti-inflammatory granola!!


Ingredient list:

4lb chicken, pasture-raised if feasible
Onion 1
Shallot 1 small
Celery 1 bunch
Garlic- 1 head
Turmeric root 2 in the piece (or ground turmeric)
Shiitake ~1 cup
Rainbow chard 1 bunch
Kale 1 bunch
Napa or red cabbage 1 small
Beets (or other roasting veggies like sweet potatoes, winter squash, turnips, rutabaga) 1 bunch
carrots 1 bunch
parsnips 1 bunch
Grape tomatoes 1 small container
Avocado x 2

Dates, dried, chopped
Almonds, roasted, chopped
Lentils 2 cups
Chickpeas 1 can
Red kidney beans 1 can

Brown or wild rice - 3 cups

Avocado oil
Olive oil

Bay leaf

Salt & pepper

Goat cheese (optional)


Equipment needed:

Sheet pans x 2
Parchment or silicone baking mats x 2
Slow cooker or instant pot or dutch oven
Large frying pan, roasting pan, or chicken braiser
Mesh strainer
Instant read thermometer

Prep ahead, active cook time ~90 minutes

Preheat oven to 450F with racks at 1/3 and 1/2 positions.
Place a large frying pan or roasting pan in the oven on the rack at the 1/2 position.

While the oven is preheating, we will prep the rice and veggies.

Set chicken out to dry and come closer to room temp for about 30 minutes prior to baking.

Rice: Cook 3 cups- follow package instructions either on the stovetop, instant pot, or rice cooker- can make with bone broth if you have some already prepared or just water with a pinch of salt.


Veggie prep:

Onion 1 small dice, 1 quartered
Shallots, 1 fine dice
Garlic, 3 cloves finely chopped, 3 smashed
Turmeric - grated (helpful to wear gloves)
Celery- 6 stalks, small dice, odds, and ends save for broth
Carrots- 2 cups, 1/2 in pieces, odds and ends save for broth
Parsnips- 2 cups, 1/2 in pieces, odds and ends save for broth
Beets- 2 cups, 1/2 in pieces
Chard/greens-2 bunches stems and leaves separated, fine dice stems, greens in bite-sized pieces, keep separated
Cabbage-4 cups fine chop
Mushrooms- stem removed, thinly sliced, odds and ends save for broth
Lemon (zested, quartered, seeds removed)


Storage tips:

Store the cabbage and greens (leaves) for the salad and soup. Keep chard stems separate for the soup.

You will need containers to store bone broth, extra rice, roasted veggies, and salad dressing.


Prep chicken.

Dry it very well with paper towels, inside and out. The less it steams, the drier the heat, the crunchier the skin.

Salt and pepper the cavity, then truss the bird to help it cook evenly. For instructions on trussing, click here:
Salt and pepper the outside from about 12 inches above the bird- this helps distribute the salt evenly over the skin.
Carefully, place the chicken on a sauté pan or roasting pan that has been preheating in the oven. and, when the oven is up to temperature, put the chicken in the oven. Roast it until it's done, 50 to 60 minutes. Check temperature to ensure it is about 160F prior to removing from oven.

While chicken is roasting, place carrots, parsnips, beets in a large bowl. Drizzle with 1 1/2 T avocado oil. Generous sprinkle of salt, pepper, and 2 tsp of thyme fresh (or 1 tsp dried).
Spread evenly on silicone or parchment-lined sheet pans. Don’t crowd the pans.

After the chicken has been roasting for about 15 minutes, add the veggie sheet pan to the oven. Rotate pan and toss veggies about 20 minutes into cooking. Remove veggies when tender and lightly browned.

While the chicken and veggies are cooking, let’s prep the salad dressing!

Add 1 T finely chopped shallot to a glass container with lid, add zest and juice of 1 lemon (~3T) and 1/4 olive oil, a pinch of salt and pepper.

When chicken is done, remove from oven. Add the thyme 2 tsp fresh (1 tsp dried), if using, to the pan. Baste the chicken with the juices and thyme and let it rest for 15 minutes on a cutting board before carving.


Finishing touches:

Serve chicken with 1/2 rice and 1/2 roasted veggies.
Once dinner is over, remove remaining chicken meat from the carcass and keep in fridge for buddha bowls later in the week. Leftover roasted veggies and rice will be used for the buddha bowls.
Place bones and veggies scraps, quartered onion and smashed garlic along with bay leaf into a slow cooker or instant pot. Fill with water according to your slow cooker or IP instructions.
For instant pot- set on high pressure for 90 minutes.
For slow cooker- set on high and let cook for ~24 hours.
Once broth is done, strain with a mesh strainer and store in the fridge.
Discard bones, veggie scraps.


Quick weeknight soup inspired by Dr. Anne Kennard!! ETA 25 minutes

Heat instant pot or dutch oven with 1T avocado oil on medium heat.
Sauté diced onion, celery, chopped garlic, chard stems, and shiitake mushrooms until translucent and softened for about 5-7 minutes.
Add turmeric, 2t cinnamon, 1t cardamon, 1t cumin, 1t coriander, and sauté 60 seconds or until fragrant.
Add 6-8 cups of your bone broth. I like to keep some of the fat but you can skim off while still cold if you prefer.
Add 2 cups of lentils.
Bring to simmer and cook for ~15 minutes or until lentils are soft.
Turn off heat.
Add 2 cups of your prepped greens and wilt. Adjust salt/pepper to taste and serve!


Finishing salads: 10 minutes

Aim for about 2T of each topping per serving.
Drain and rinse a can of chickpeas and kidney beans and sprinkle on a bed of mixed greens and cabbage.
Add chopped almonds, dates, avocado, and grape tomatoes.
Also really great with goat cheese!
Top with dressing to taste (shake before using)


Finishing buddha bowls: 10 minutes

Reheat rice, roasted veggies, and leftover chicken.
Top with avocado and serve!

Bonus recipe:

Fall Flavored Anti-Inflammatory Granola

Almonds 2 cups
Walnuts/pecans 1 cup total
pumpkin seeds 1/2 cup
Chia seeds 1/4 cup
Hemp hearts 1/4 cup
Oats 2 1/2 cups (gluten-free if needed)
Dried fruit, bite-sized pieces 1 1/2 cups (I used raisins, dried cranberries, and cherries)
Cinnamon 2 tsp
Cloves 1/4 tsp
Nutmeg 1/2 tsp

Avocado oil 1/2 cup
Maple syrup 1/2 cup
Vanilla extract 1 T

Set oven to 275F. Oven racks at 1/3 and 2/3 position.
Process 1 cup of almonds x 15 sec in the food processor until coarse crumbs.
Empty into a large bowl.
Add 2 cups of your favorite nuts (almonds, walnuts, pecans) to food processor and process x 5 sec. Course/large pieces.
Add to bowl.
Add oats, seeds, hemp hearts, and spices. Mix well.
Add liquid ingredients and mix well.
Spread onto 2 large sheet pans that are lined with parchment or silicone baking mats. Press into pans.

Bake 20 minutes. Rotate pans in the oven after 20 minutes and bake another 20 minutes.
Let cool 60 minutes and pack in an air-tight container.

Enjoy as cereal, topping for yogurt, or ice cream!

Read More Posts

See All Posts

Anti-Inflammatory Meal Planning: Simplifying Healthy Eating

Apr 12, 2024

Food & Symptom Journaling: Why it Matters

Apr 12, 2024