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Fall into Pumpkin Season

Healthy Tips and Recipes for Fall Season

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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 5, 2025

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 2025 “Falling for Pumpkin” recipes!

 

Did you try a recipe? Be sure to tag @SomatusCare on Facebook and Instagram, so we can share what you made!

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Pumpkin Pie Smoothie (FIPS Campaign)

Pumpkin Pie Smoothie

Servings: 2

Ingredients

  • 1.5 cups almond milk, unsweetened
  • 1 cup canned pumpkin puree
  • ½ cup vanilla Greek yogurt, non-fat
  • 1 cup ice
  • 1 tbsp pure maple syrup
  • 2 tsp pumpkin pie spice

  1. In a blender, add ice, milk, pumpkin, yogurt, syrup, and spices.

  2. Blend for 1 minute or until smooth.

  3. Enjoy!

  • Calories –  139
  • Carbohydrates – 21 g
  • Protein – 7 g
  • Total Fat – 3 g
  • Phosphorus – 167 mg
  • Potassium – 479 mg
  • Sodium – 136 mg
Download Recipe

Slow Cooker Pumpkin Chili

Servings: 6

Ingredients

  • 1/2 yellow onion chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 14 oz can black beans, drained
  • 1/2 cup quinoa
  • 1 14 oz can diced tomatoes
  • 1 14 oz canned pumpkin puree
  • 2 Tbsp chili powder
  • 2 tsp pumpkin pie spice
  • 1 Tbsp pure maple syrup
  • 3 cups vegetable broth, low sodium
  • Optional: green onion for garnish
Pumpkin Pasta (FIPS Campaign)

  1. Add all ingredients for the chili to your slow cooker and stir well to combine.

  2. Place lid on top and cook on high 4 hours (or cook on low for 6 to 8 hours).

  3. Once cooked, stir well and serve with green onion and choice of toppings.

  4. Enjoy!

  • Calories – 158
  • Carbohydrates – 31 g 
  • Protein – 6 g 
  • Total Fat – 1 g 
  • Phosphorus – 140 mg 
  • Potassium – 550 mg 
  • Sodium – 153 mg  
Download Recipe

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. 

How can we make your life easier so you can live healthier?

The Somatus healthy living program provides one-on-one, in-home support services to eligible members of partner health plans at no additional cost. Learn more and find out if you’re eligible.

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