Welcome to fall! Vibrant leaves, the weather getting a hint cooler, and children getting deep into school projects are not the only things that indicate that autumn is here. The foods and spices we use on those foods become spicier and richer. Chili sounds much better in cooler weather, and of course, pumpkin spice has covered every foodstuff and scented product on store shelves. Fortunately, many fall flavors are very friendly to diets that protect the kidneys.

  • Apples – Low in phosphorus and high in fiber, there are over a hundred different varieties of apples to enjoy. They are also incredibly versatile, adding crunch to a salad or a delicious dessert in bread or cake.
  • Cranberries – Not only can you add dried cranberries to that salad mentioned earlier, you can drink its delicious juice or turn it into a sauce as a side dish. The effects cranberries have on the urinary tract are well documented, and they are tart antioxidant bombs.
  • Cauliflower – This fall favorite has become a versatile delivery system for vitamin C and fiber. It can be roasted, turned into “rice” or “mashed potatoes”, even eaten raw! Using other renal friendly spices can help add a burst of flavor to any meal.
  • Spices – Some of the flavors of fall, like allspice, ginger, and cinnamon, have benefits other than incredible taste and making a room smell great. Ginger can help the body absorb nutrients more efficiently and cinnamon helps heart and kidney health by moderating blood sugar. 

If you do want to add some pumpkin spice to your own cooking, this recipe from Betty Crocker provides it for you.

Pumpkin Spice

  • 3 tbsp. ground cinnamon
  • 2 tsp. ground ginger
  • 2 tsp. ground nutmeg
  • 1.5 tsp. ground allspice
  • 1.5 tsp. ground cloves

Mix all of the spices in a small bowl, then transfer to a clean glass jar.

There are many other opportunities during the fall to add foods from the harvest to your diet. Ones that are healthy for the heart and kidneys and offer a variety of ways to be enjoyed. Visit your local farmer’s market and get your hands on these fall specialties!