Autumn Greetings, Book Announcement & Butternut Squash Recipe

September 22, 2025/Ashley Sapir Lathrop

Autumn Wellness Newsletter

sliced pumpkin on brown wooden surface

Seasonal Shifts

Greetings on this first day of autumn! As the leaves begin to change color, crinkle, and drift to the ground, we’re reminded to shift our habits and practices to best support ourselves through this seasonal transition.

Exciting News

This month, I’m thrilled to share that I signed a book contract with Inner Traditions – Bear & Company. Writing is one of my greatest joys, and I look forward to tucking in as the cold sets in to focus on this project. My book will focus on seasonal wellness and the intersection of herbal and functional medicine—I can’t wait to share it with you.

Nourishing with the Season

Now is the time to move toward warm, cooked foods and embrace root vegetables. Their hearty, complex carbohydrates fuel us through cooler days and nights.

Wellness Tip: Aim for ¾ of your plate to be plants. Pair them with adequate protein and a rainbow of textures and colors to help balance blood sugar, manage cholesterol, and sustain your energy.
Think greens, berries, apples, mushrooms, seeds, root vegetables, squashes, and nuts.

Check below for a delicious butternut squash recipe to inspire your fall meals!

Herbal Allies for Autumn

Adaptogenic herbs are key this season to support mood, resilience, and overall vitality as winter approaches.

Calming Adaptogens: Holy Basil, Shatavari
Stimulating Adaptogens: Rhodiola, Schisandra (best in the morning)
Mushrooms for Immunity & Cognition: Reishi, Lion’s Mane

Personalized Support

If you’d like guidance in choosing the herbs and strategies best for your unique needs, I’m opening up consultation spots this season. Set up your appointment here

Butternut Squash Roast

1 medium butternut squash peeled, seeded, and cut into 1-inch cubes

2 tablespoons olive oil

1 tablespoon honey or maple syrup

½ tsp himalayan or sea salt

½ tsp cinnamon

½ tsptsp ginger

1/4 tsp nutmeg

½ cup pepitas (pumpkin seeds)

½ cup dried cranberries

Preheat the oven to 35o degrees. Add the squash to a roasting pan, sprinkle with the olive oil, honey/maple syrup, salt and spices. Bake for 40 minutes, add the pepitas and dried cranberries and bake for an additional 5 minutes. Enjoy!

Nourishing Infusions — Infusions Made at a Recent Class

Posted in Herbal Wisdom, Recipes, announcements, functional medicine, health coaching

Ashley Sapir Lathrop

I am an herbalist, health coach, educator and writer.