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Drop the sugary latte and try these healthy fall recipes instead

Man removes baking sheet of squash and carrots out of the oven.

/ by Sean O'Nan, MS, RD, LD

Now that autumn is in full swing, it’s time to break out some scrumptious seasonal recipes. The following recipes highlight two fall favorites: pumpkin puree and acorn squash. Pumpkin is rich in vitamin A, which helps maintain normal vision and promotes proper organ function. Acorn squash also contains a good amount of vitamin C, which has also been shown to support your immune system and may help prevent certain types of cancer when eaten as a part of healthy diet.

Pumpkin-Apple Smoothie

Nutrition Facts (per serving): 375 calories, 22 grams protein, 12 grams fiber


  • 1/4 cup oats
  • 1/4 cup canned pumpkin puree
  • 3/4 cup plain Greek yogurt
  • 1 medium apple, diced
  • 1/2 small banana, sliced and frozen
  • 1/2 cup milk
  • 1/8 teaspoon pumpkin pie spice
  • 1/2 cup ice cubes


  1. Place oats in blender, and blend for 30 seconds until they become a fine powder.
  2. Add all remaining ingredients to blender, and blend until smooth.

Note: If you are looking to add extra calories to this recipe, use whole milk or heavy cream.

Parmesan Roasted Acorn Squash

Nutrition Facts (per serving): 128 calories, 3 grams protein, 2 grams fiber


  • 1 medium acorn squash
  • 1/4 cup grated Parmesan cheese
  • 8 sprigs of fresh thyme
  • 2 tablespoons oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper


  1. Preheat oven to 400 degrees.
  2. Carefully cut acorn squash in half lengthwise and scoop the seeds out. Then, cut squash into 1/2-inch cubes.
  3. In a large bowl, toss all ingredients together until well-coated, and spread on baking sheet.
  4. Roast in oven until golden brown (25-30 minutes).

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