Cozy, anti-inflammatory recipes - including our favorite pumpkin muffins - to fuel your body and manage symptoms this season. (written 10/26/2025)

As the air cools and the colors change, it’s the perfect time to bring a little warmth and nourishment into your kitchen. Nutrition plays a powerful role in supporting recovery and symptom management—especially when it comes to calming inflammation.

An anti-inflammatory approach focuses on real, colorful foods—think fruits, vegetables, and healthy fats—while minimizing foods that can trigger inflammation like gluten and refined sugar. These choices can help steady energy, improve digestion, and support your nervous and immune systems.

This week, we’re sharing one of our favorite seasonal recipes: Pumpkin Muffins made with oats, banana, and pumpkin*. They’re delicious (and just happen to be anti-inflammatory too) - simple to make, freeze beautifully, and perfect for breakfast, lunch, or a gentle boost when you need one.

We’ve also included two more fall favorites from last year:
Healthy Apple Crisp* – A total crowd-pleaser (Andrea’s parents can’t stop making it!)
Cranberry Sauce* – Another cozy, nourishing way to enjoy seasonal ingredients.

We hope these bring warmth to your kitchen and a little ease to your recovery routine.

If you’d like to explore more recipes and guidance on anti-inflammatory eating, you can find them in our book, Recovery Kitchen Essentials—created to deepen your understanding of what supports healing and how to make it practical every day.

Wishing you wonderful and nourishing Halloween.

Warmly, 
Katie & Andrea

PS. We’d love to hear if you try any of these recipes—especially the pumpkin muffins! Send us a note or tag us on Instagram @ThriveNinety to share your version.

*Please reach out to us, and we are happy to share the recipes.