This month is the last edition of Monthly Nourish.

For those not following along, Monthly Nourish was my little attempt at inspiring simple and small change, completely aligned with my fundamental approach to nutrition that health is not all-or-nothing. Each month I highlighted three foods, discussed the health benefits and provided loads of recipe inspiration. The hope was that you could try new foods or new recipes, a little bit at a time, and at a pace that suits you.

I am finishing up the series, but there is a full year (12 months!) of posts to go back to, when you find yourself in need of a little inspiration.

So here it is, the final Monthly Nourish!


1. Apple

Apples are the quintessential fruit of fall. They are a high-fibre and low-sugar fruit, typically suitable for those watching their sugar intake. Apples contain vitamin C and B vitamins, along with phytonutrients to help with free-radical damage. Apples contain prebiotic fibre, which can help feed the beneficial bacteria that naturally reside in your gastrointestinal system. Apples also contain a good amount of a flavonoid called quercetin, which is good to support the immune system.

Apples can be enjoyed as a snack ( I love them with almond butter), or baked in an apple crisp/pie. Try out this recipe for Carrot Muffins with Apple from The Minimalist Baker and check out our Pinterest board for more recipe inspo! 

2. Carrot

Carrots are a starchy vegetable, that contains fibre, along with other vitamins and minerals. Carrots, similarly to other orange coloured foods, are notably high in beta carotene, which converts to vitamin A in the body. Vitamin A is great for skin health, immune system and eye health.

Apples can be enjoyed raw, or roasted, or made into a soup or even dip. Try out this recipe for Creamy Thai Carrot Soup from Oh She Glows and Che ck out our Pinterest board for more recipe inspo! 

3. Squash

Squash is another fibre-rich vegetable, high in beta carotene. It is also a good source of B 6, which is helpful for energy and stress, along with folate, making it a great food to enjoy when pregnant. Squash also contains potassium, which is an important mineral to help with nerve signals, muscle contractions and specifically can help to manage blood pressure.

Squash comes in many forms, and they can all be cooked and enjoyed in different ways. Roasted or baked squash, is one of my favourite ways to enjoy it. Try out this recipe for Butternut Squash Veggie Pizza by The Minimalist Baker and check out our Pinterest board for more recipe inspo! 


I hope you enjoyed this series. Please check back through the archives whenever you need a dose of nutrition inspiration!

– SG

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