Posted by Jennifer on Sep 20, 2016







I love this time of year.  Yes, even where I live in Southern California, we have seasons.

The summer has passed and the crowds are gone...yippee! The air is crisp and the ocean is a more vibrant blue with cooler winds and transitioning currents.

As the seasons bring change, so too do our foods change. It is termed "seasonal eating" and our ancestors have been doing it since time began. If you visit local farmers markets ( which I HIGHLY recommend), you will see how the seasons affect the crops and what is available.

Did you know that our bodies function best when we eat seasonally? Even the microbes in our gut are the healthiest when we roll with nature.

It makes sense though. How does it feel to eat cooling fruits, raw and icy salads in the middle of winter? Not so good. Now some raw is okay but lean toward warm, soothing soups, cooked and heavier foods, This is what our bodies require to reset and ground ourselves for the winter. 

In this week's Rise Up Well, I am bringing you some wonderful and delicious fall recipes from Navitas Naturals to transition you into the fall season.

The extra bonus is that these recipes also include superfoods that will enhance the nutrition instead of clogging your body with sugar, gluten and other poor nutritional ingredients that will have your body looking more like a bear in hibernation.

May this fall bring you joy, love and hope and a time of renewal.

Recipe: Butternut Squash Soup
Thick, creamy, and the very essence of cozy. Lucuma adds a gentle sweetness.


2½ Tbsp Navitas Naturals Lucuma Powder
¼ tsp Sea Salt
⅛ tsp ground Cayenne Pepper
¾ tsp ground Cardamom
16 oz pureed cooked Butternut Squash
1 Cup Coconut Milk

Stir all ingredients together in a medium pot, and heat on low until warm. Serve immediately.
Yield: 2-3
Recipe: Pumpkin Fudge
Enjoy this rich, decadent and nutritious recipe that rivals your mother's pumpkin pie!


½ Cup canned Pumpkin
⅓ Cup Almond Butter
3 Tbsp Navitas Naturals Lucuma Powder
3 Tbsp Maple Syrup
½ tsp Cinnamon
⅓ Cup Coconut Butter (melted)
3 Tbsp Coconut Oil (melted)
Sea Salt (to taste)
Navitas Naturals Cacao Raw Nibs (optional)

Mix pumpkin, almond butter, lucuma powder, maple syrup and cinnamon in a bowl. Melt coconut butter and coconut oil together over low heat or using a double broiler. Pour coconut mixture into the pumpkin mixture, combine well. Line small pan with plastic wrap and press the mixture into the plastic lined container. Top with cacao nibs for chocolate burst. Chill for 3–4 hours. Cut into small pieces and enjoy! Store in freezer.

Yield: 30 Pieces

Recipe: Warm Detox Juice
Lightly heating this juice on the stove creates a spicy, powerful drink that is both warming and cleansing.


4 Apples, cored
2–3 stalks Celery
2–3 large Kale leaves
1 handful fresh Parsley
1–2 inches fresh Ginger Root
½ Lemon, juiced
½ tsp Navitas Naturals Wheatgrass Powder
small pinch Cayenne Powder (optional)
Liquid Stevia, to taste (optional)

Juice the apples, celery, kale, parsley, and ginger.

Pour the juice in a small saucepan and heat on low. Whisk in the lemon, wheatgrass, and cayenne until combined. Heat the juice until just warm to the touch – do not overheat or boil the juice to avoid nutrient and color loss. Remove from heat, taste, and add stevia to boost the sweetness and flavor if desired. Enjoy warm.

Chef's Notes

Juice may be made in large batches ahead of time and warmed as needed. Increase or decrease ingredients to balance flavor and compensate for produce variances in flavor.
Yield: 2 ½ Cups

Recipe: Tomato & Basil Soup
This soup is best when made during the peak tomato season – summer -- for maximum flavor. If tomatoes are not at their prime or simply not sweet enough, add a touch more yacon syrup to balance the acidity.


½ Cup Navitas Naturals Cashew Whole Nuts
1½ Cup Navitas Naturals Yacon Syrup
1½ Tbsp grated White Onion
¼ Cup shredded fresh Basil
⅜ tsp Sea Salt
2 Tbsp Olive Oil
3 medium Tomatoes
fresh Black Pepper to taste (optional)


Soak: In a small cup or bowl, soak the cashews in enough water to cover for 45 minutes or more.

Prepare: Cut tomatoes in half. Remove and discard all of the seeds, then coarsely chop the remaining tomato.

Combine: Drain the cashews, reserving ½ cup water. Combine all ingredients in a blender including reserved soak water, and blend until smooth and creamy. If necessary, add a touch more water to achieve desired texture.

Chill: Allow soup to chill in refrigerator for 30 minutes or longer before serving.

Makes 2 ½ cups

Yield: 2 Servings

Recipe: Goldenberry Pilaf
Fluffy brown rice is tossed with plumped goldenberries and buttery pine nuts to make an elegant side dish. Or, serve atop a bed of green vegetables for a well-rounded plantbased meal.


1½ Cups long grain Brown Rice
2 Tbsp Coconut Oil
1 Cup Shallots, minced fine
2 sprigs fresh Rosemary
1 cup Navitas Naturals Goldenberries
2 Tbsp Navitas Naturals Goldenberry Coconut Water Powder (optional)*
⅓ Cup Pine Nuts
2 Tbsp Navitas Naturals Chia Seeds
Sea Salt and Black Pepper


Preheat the oven to 375 degrees F. Rinse the rice well, and set aside.

Heat the coconut oil a large oven-proof skillet over medium heat. Add the shallots and cook for 2-3 minutes until translucent. Mix in the rice and cook for a minute longer, stirring. Pour in 2½ cups water, ½ teaspoon sea salt, 1/8 teaspoon black pepper, and stir in the goldenberry coconut water powder. Cover with a tight-fitting lid, and bring to a simmer. Add the rosemary and disperse the goldenberries on top, fasten the cover on top again, and place in the oven. Bake for 65-70 minutes, or until rice is cooked through and tender.

While the rice is cooking, toast the pine nuts: warm a small skillet over medium low heat. Add the pine nuts, and cook for a few minutes until fragrant and golden brown, tossing consistently to prevent burning. Remove from pan and let cool until ready to use.

Once the rice is fully cooked, remove from oven, add the pine nuts and chia seeds, and fluff with a fork. Taste and adjust seasonings if desired. Best served warm.

Chef's Notes

*If omitting Goldenberry Coconut Water Powder, substitute ½ cup orange juice for ½ cup water when adding the liquid to the rice.

Yield: 4-6

Recipe: Spiced Kabocha Soup
Don’t let the simplicity of this recipe fool you: it’s rich and flavorful thanks to the inherently sweet and creamy roasted kabocha squash, which is enhanced by the subtle sweet and salty flavor of coconut water powder, and just a couple spices. A simple, beautiful, natural soup!


½ medium-sized Kabocha Squash (about 2 pounds)
5 Tbsp Navitas Naturals Coconut Water Powder
¼ tsp Curry Powder
⅛ tsp Cayenne Powder
Coconut Oil
Sea Salt and fresh Black Pepper


Roast the squash: Preheat the oven to 375 F. Scoop out and discard the squash seeds. Rub the orange squash interior lightly with coconut oil, and sprinkle with salt and pepper. Place face down in a baking dish, and fill the dish with ½–inch of water. Place in the oven and roast for 1 hour, or until squash is very tender when probed with a fork. Remove from oven, flip the squash over to release the steam, and let sit until cool enough to handle.

Scoop out the interior flesh of the squash, scraping as close to the skin as possible, and place in a blender. Add the coconut water powder, curry, cayenne, 2 tablespoons of coconut oil, and 1½ cups water. Blend until completely smooth, adding additional water if needed. Taste, and adjust the seasonings as desired.

To serve, reheat on the stovetop as needed, and top with freshly cracked black pepper.

Yield: 4
Recipe: Celebration Salad
This satisfying salad boasts incredible flavor that is truly worthy of celebration!


2 medium Delicata Squash
2 Tbsp Safflower Oil
1 5–ounce package Mixed Baby Greens
1 bunch Latigo Kale, stems removed and leaves chopped
1 small head Radicchio, shredded
¼ Cup Hazelnut Oil
2 Tbsp Apple Cider Vinegar
1 Tbsp Maple Syrup
½ Cup Hazelnuts, chopped
½ Cup Coconut Flakes
1 4–ounce package Navitas Naturals 3 Berry Trail Mix
Sea Salt and Black Pepper


Preheat the oven to 400 degrees F.

Cut the both of the squash in half widthwise, then halve each piece lengthwise. Scoop out and discard the seeds. Slice into ½-inch half-circles and place in a bowl. Toss with safflower oil, and season with salt and pepper. Spread out on a large baking pan, and roast for 20-25 minutes until soft and cooked through, flipping the pieces once halfway through cooking time. Let partially cool at room temperature for a few minutes.

In a very large salad bowl, toss together the baby greens, kale, and squash pieces.

In a small mixing bowl, whisk together the hazelnut oil, vinegar and maple syrup. Add salt and pepper to taste. On a stovetop, warm a small sauté pan on medium-high heat. Add the oil mixture, radicchio, and hazelnuts. Toss well, and cook for 2-3 minutes, until radicchio is wilted. Pour the hot mixture over the salad and toss well. Add the coconut flakes and 3 Berry Trail Mix, and lightly toss to distribute. Season to taste and serve immediately.

Chef's Notes

For best results, do not assemble the salad (combining the hot salad dressing with the vegetables) until ready to serve.

Yield:  6-8

With Love and Hope,
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