Warm Up with Kidney-Friendly Soups & Autumn Health Tips! 🍲

Breakfast: Pear and Walnut Muffins

Why It's Kidney Friendly

Pears are low in potassium and phosphorus, and using whole wheat flour and walnuts adds fiber and healthy fats, making these muffins a nutritious, kidney-friendly start to your day.

Ingredients

• 1 cup of whole wheat flour

• 1/2 cup of rolled oats

• 1/2 cup of unsweetened applesauce

• 1/4 cup of chopped walnuts

• 1 large pear, peeled and diced

• 1/2 teaspoon of cinnamon

• 1 teaspoon of baking powder

• 1/2 teaspoon of baking soda

• 1/4 cup of honey

• 1 egg

Directions

1. Preheat the oven to 350°F (175°C). Line a muffin tin with paper liners.

2. In a large bowl, mix the flour, oats, cinnamon, baking powder, and baking soda.

3. In another bowl, whisk together the applesauce, honey, and egg.

4. Combine the wet and dry ingredients until just mixed.

5. Fold in the diced pear and chopped walnuts.

6. Fill each muffin cup about 2/3 full with the batter.

7. Bake for 20-25 minutes, until a toothpick inserted into the center comes out clean.

8. Let cool before serving.

Nutritional Info (per serving)

Lunch:  Creamy Cauliflower Soup

Why It's Kidney Friendly

Cauliflower is low in potassium and phosphorus, and this creamy soup uses unsweetened almond milk to keep it kidney-friendly while still providing a comforting texture.

Ingredients

• 1 medium head of cauliflower, chopped

• 1 small onion, chopped

• 2 cloves of garlic, minced

• 2 cups of low-sodium vegetable broth

• 1 cup of unsweetened almond milk

• 1 tablespoon of olive oil

• Salt and pepper to taste

Directions

1. In a large pot, heat the olive oil over medium heat.

2. Add the chopped onion and garlic, and sauté until fragrant and translucent, about 5 minutes.

3. Add the chopped cauliflower and vegetable broth. Bring to a boil, then reduce the heat and simmer until the cauliflower is tender, about 15 minutes.

4. Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches and blend until smooth.

5. Stir in the almond milk and season with salt and pepper.

6. Serve warm.

Nutritional Info (per serving)

Dinner: Lentil and Vegetable Stew

Why It's Kidney Friendly

Lentils are a good source of plant-based protein and fiber, and this stew is packed with low-potassium vegetables, making it a hearty, kidney-friendly dinner.

Ingredients

• 1 cup of dried lentils, rinsed

• 1 carrot, diced

• 1 celery stalk, diced

• 1 small zucchini, diced

• 1 small onion, chopped

• 2 cloves of garlic, minced

• 4 cups of low-sodium vegetable broth

• 1 tablespoon of olive oil

• 1 teaspoon of dried thyme

• 1 bay leaf

• Salt and pepper to taste

Directions

1. In a large pot, heat the olive oil over medium heat.

2. Add the onion and garlic, and sauté until fragrant and translucent, about 5 minutes.

3. Add the carrot, celery, and zucchini, and cook for another 5 minutes.

4. Stir in the lentils, vegetable broth, thyme, and bay leaf.

5. Bring to a boil, then reduce the heat and simmer until the lentils are tender, about 20-25 minutes.

6. Remove the bay leaf and season with salt and pepper.

7. Serve warm.

Nutritional Info (per serving)

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