Making anti-inflammatory foods the star of fall season

It’s finally fall, and we are ready for all the delicious foods that fall brings with it! Whether you’re getting started on semaglutide or tirzepatide, or simply looking to make anti-inflammatory foods a part of your diet, we’ve got the perfect recipes for you. We’ve paired a yummy wild rice soup, chalk full of seasonal veggies, with oven-baked chicken for added protein.  

Make sure to save these recipes to try out for yourself! 

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Autumn anti-inflammatory vegetable and wild rice soup

Ready in: Prep time: 15 minutes 

Cook time: 45 minutes

Serving Size: ~ 1 ½ cups Total ~ 16 servings

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Ingredients: 

12 cups vegetable broth 

16 oz shiitake mushrooms 

4 large medium carrots-diced

4 large celery ribs-diced 

2 large sweet potatoes-peeled and diced 

3-4 large handfuls of kale- remove thick stems and chop

2 small onions-diced

6 cloves of garlic

1 cup of wild rice 

1-14 oz can unsweetened coconut milk 

1 bay leaf

1 tsp smoked paprika 

1 large rosemary spring

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Directions: 

1. Add ½ cup of vegetable broth to a large pot on medium heat. Add the onion and cook for ~ 5 minutes until soft and translucent. Add the garlic and saute for 1-2 minutes until soft. 
2. Add the rest of the vegetable broth , wild rice, mushrooms, carrots, celery and sweet potato, smoked paprika, bay leaf and rosemary spring. Stir well. 
3. Cook until the soup is simmering. Reduce heat to medium-low for a consistent simmer for 30-40 minutes until vegetables and rice are tender. Stir occasionally. 
4. During the last 5 minutes of cooking add the kale and coconut milk. Season with salt and pepper to taste. 
5. Ladle into a bowl and enjoy.

Calories: ~ 103 kcal

Carbs: ~ 15 g

Protein: ~ 3g

Fat: ~ 4 g

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Oven-baked chicken breast

Ready in: Approx. 30 minutes

Serving Size: 1 breast

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Ingredients

4 chicken breast- pounded with a meat tenderizer to ~ 1-2 inches

2 Tbsp olive oil 

1 ½ Tbsp light brown sugar 

1 tsp paprika

1 tsp thyme

¼ tsp garlic powder

½ tsp salt

½ tsp pepper

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Directions

1. Preheat oven to 425°F
2. Mix all dry seasoning in a small bowl.
3. Line tray with foil or parchment paper. Place chicken upside down on tray. Brush chicken with ~ 1 tsp oil. Sprinkle ½ of the seasoning.
4. Flip chicken. Brush with ~ 1 tsp oil sprinkle with half of the seasoning, covering as much of the surface area as you can.
5. Bake 18-20 minutes, or until golden or internal temperature is 165°F using a meat thermometer.
6. Remove from oven and cover tin foil to seal in the juices. 
7. Transfer chicken to serving plates.

Calories: ~ 328 kcals

Carbs: ~ 5 g

Protein: ~. 46 g

Fat: ~ 12 g

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Shed’s healthy cooking tips and strategies

• Batch cooking: Make a large pot of soup and portion it for the week. Great for meal prepping.
  
  
• Protein add-ins: Rotate chicken, beans, or lentils to keep meals fresh and balanced.
  
  
• Flavor without excess salt: Use herbs (rosemary, bay leaf) and spices (smoked paprika) for depth and anti-inflammatory benefits.
  
  
• Smart cooking oils: Use olive oil or avocado oil when roasting chicken or vegetables for healthy fats.
  
  
• Mindful portions: Pair about 1½ cup serving of soup with 3–4oz of chicken for a balanced plate.

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