In Season: Autumn
Every Meal Is an Opportunity to Support Your Health
At Nova Wellness, we believe one of the simplest ways to support your health is to eat with the seasons. Seasonal fruits and vegetables are often at their peak flavor and nutrition, while naturally adding more variety, fiber, antioxidants, and plant compounds to your diet—all of which support your gut, heart, brain, and overall longevity.
MAKE IT SUSTAINABLE
Supportive Strategies
Cook once, eat twice
Make extra servings at dinner and enjoy the leftovers for lunch the following day.
Stock your freezer
Keep frozen vegetables and fruit on hand to make nutritious meals easier on busy days.
Simmer in bone broth
Cook grains in low-sodium bone broth when you’d like to add extra protein and flavor.
Reach for nutritional yeast
Sprinkle it into meals for a savory, naturally cheesy flavor.
Build Your Plate
Dining out or ordering takeout? You don’t need to recreate these exact recipes — just use the same basic structure.
1
Protein first
Chicken, fish, eggs, tofu, beans, or other quality protein.
2
Plenty of veg
Grilled, roasted, steamed, or sautéed.
3
Healthy fats
Olive oil, avocado, nuts, or seeds.
4
Whole-food carbs
Sweet potatoes, potatoes, beans, quinoa, fruit, or whole grains.
Stock Up
Brand & Shopping Options
Brand suggestions are for convenience, not requirements — use whatever fits your budget and preferences.
Marketplaces & Delivery
Dairy & Yogurt
- Goat milk: Dutch Meadows Farm (Dutch Yogurt)
- Grass-fed, low-temp pasteurized: Kalona Farms
- Greek yogurt: Nancy's (non-fat) / Culina (non-dairy)
- Cottage cheese: Good Culture (2%) / Nancy's (whole milk)
- Kefir: Nancy's, Maple Hill (grass-fed), Lifeway or Green Valley (lactose-free), Forager (non-dairy)
Pantry Staples
- Non-dairy milks (unsweetened): Malk, Elmhurst, Califia Organic
- Nut butters (just the nut, no added sugar): Trader Joe's, Artisana Organics, 365, Dastony (sprouted)
- Oats: One Degree, Bob's Red Mill
- Supergrains: Whole Foods brand
- Bone broth: Butcher's Bone Broth