Fall into Pumpkin Season
Healthy Tips and Recipes for Fall Season
Autumn leaves? Pumpkin, please!
As the days start cooling off now that fall time is here, we’ve got some delicious kidney-friendly and heart-healthy tips and recipes to support your wellness journey this season.
September 22, 2024
We are now in the season of changing leaves, cooler air, and tasty pumpkin treats. With that, sickness can tend to spread. Learn tips on staying healthy during the fall, delicious pumpkin recipes to enjoy, and a guide to taking control of your health while enjoying all your favorite fall events.
Click the links below to jump to these featured fall recipes, then fill out the form to download our entire collection of 2024 “Falling for Pumpkin” recipes!
Get 5 Healthy Fall Recipes Now!
Pumpkin Spice Oatmilk Creamer
Servings: 4
Ingredients
- 2 cups oat milk, unsweetened
- 2 tbsp canned pumpkin puree
- 1 tbsp pure maple syrup
- 1 tsp vanilla extract
- 1/4 tsp pumpkin pie spice
- Heat a small pot over medium heat.
- Add oat milk, pumpkin puree, maple syrup, vanilla extract, and pumpkin pie spice to the pot.
- Bring to a boil.
- Pour into a glass container. Let the creamer come to room temperature before storing in the fridge.
- Add to your favorite coffee or tea.
- Enjoy!
- Calories – 39
- Carbohydrates – 7 g
- Protein – 0 g
- Total Fat – 0 g
- Phosphorus – 4 mg
- Potassium – 204 mg
- Sodium – 51 mg
Pumpkin Pasta
Servings: 4
Ingredients
- 8 oz penne pasta, cooked
- 1 1/2 cups canned pumpkin puree
- 1 cup almond milk, unsweetened
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup onion, diced
- 2 cloves garlic, minced
- 3/4 tsp pumpkin pie spice
- Optional: fresh sage, for garnish
- Heat a large pan over medium heat and add olive oil.
- Sautee onions and garlic in pan until golden brown.
- Add pumpkin puree, Greek yogurt, almond milk, and pumpkin pie spice. Whisk together and bring to a boil.
- Once sauce is boiling, reduce heat to a simmer to thicken.
- Add cooked pasta to pan and mix together with sauce.
- Scoop into bowl and garnish with fresh sage.
- Enjoy!
- Calories – 289
- Carbohydrates – 51 g
- Protein – 10 g
- Total Fat – 5 g
- Phosphorus – 83 mg
- Potassium – 329 mg
- Sodium – 81 mg
Baked Pumpkin Oatmeal
Servings: 6
Ingredients
- 2 cups old fashioned oats
- 1 cup canned pumpkin puree
- 2 large eggs, beaten
- 1 1/2 cups almond milk, unsweetened
- 1/4 cup pure maple syrup
- 1 tsp vanilla extract
- 2 tsp pumpkin pie spice
- 1 tsp baking powder
- Preheat your oven to 375°F.
- Spray a 9 x 9 baking dish with non-stick spray.
- In a large bowl combine all ingredients and mix together well.
- Transfer into the baking dish.
- Bake for 30-40 minutes until golden brown on top.
- Enjoy!
- Calories – 197
- Carbohydrates – 33 g
- Protein – 6 g
- Total Fat – 4 g
- Phosphorus – 189 mg
- Potassium – 283 mg
- Sodium – 143 mg
The Power of Pumpkin
Learn more about the health benefits from incorporating pumpkin into your diet each day, as well as tips to follow over the fall season to help support your overall wellness journey.
Learn more about the healthy living program.
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