Recipes for Steady Fall Energy

recipes for steady fall energy

By the UWM editors

Comfort food with all the flavor — and none of the crash.

Autumn is the season of cozy flavors: pumpkin spice, apple cider, warm stews. But so many traditional treats come loaded with sugar, leaving us energized one moment and depleted the next. These three recipes bring all the comfort of fall while balancing protein, fiber, and healthy fats to keep your energy steady all season long.

Pumpkin Chia Pudding 

Serves: 2–3
Prep Time: 5 minutes + overnight chill

Ingredients

• 1 cup unsweetened almond milk (or milk of choice)

• ½ cup pumpkin purée (not pumpkin pie filling)

• 3 tbsp chia seeds

• 1–2 tbsp maple syrup or raw honey (optional, adjust to taste)

• 1 tsp vanilla extract

• 1 tsp ground cinnamon

• ½ tsp ground ginger

• ¼ tsp ground nutmeg

• Pinch of sea salt

Optional toppings: toasted pumpkin seeds, chopped walnuts, coconut flakes, or a dollop of Greek yogurt.

Instructions

1. In a medium bowl or jar, whisk together the almond milk, pumpkin purée, chia seeds, sweetener, vanilla, and spices until smooth.

2. Cover and refrigerate at least 4 hours, preferably overnight.

3. Stir before serving, top as desired, and enjoy chilled.

Why it works: Pumpkin and chia provide fiber and minerals, while nuts or yogurt add protein and fat for staying power.

Apple + Nut Butter Toast 

Serves: 1
Prep Time: 5 minutes

Ingredients

• 1 slice whole grain or sprouted bread

• 2 tbsp almond butter (or any nut/seed butter)

• ½ crisp apple, thinly sliced

• ½ tsp ground cinnamon

• Sprinkle of hemp seeds or chia seeds (optional, for protein/omega-3s)

Instructions

1. Toast the bread until golden.

2. Spread with nut butter, then layer apple slices on top.

3. Dust with cinnamon and add hemp or chia seeds if using.

Why it works: Whole grains + apple give natural carbs, while nut butter and seeds bring protein and healthy fats to keep blood sugar balanced.

Golden Lentil Stew

Serves: 4
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients

• 1 tbsp olive oil or ghee

• 1 medium onion, diced

• 2 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 2 medium carrots, chopped

• 2 cups butternut squash, cubed

• 1 tsp turmeric

• 1 tsp ground cumin

• ½ tsp smoked paprika

• 1 cup red lentils, rinsed

• 4 cups vegetable broth (plus more as needed)

• 1 cup chopped kale or spinach

• Juice of ½ lemon

• Sea salt + black pepper to taste

Optional toppings: fresh cilantro, Greek yogurt swirl, toasted pumpkin seeds.

Instructions

1. Heat oil in a large pot. Sauté onion, garlic, and ginger until fragrant.

2. Add carrots, squash, turmeric, cumin, and paprika. Stir for 2–3 minutes.

3. Add lentils and broth. Bring to a boil, then reduce heat and simmer 20–25 minutes until lentils are tender.

4. Stir in greens and cook 2 more minutes. Finish with lemon juice, salt, and pepper.

5. Serve warm with optional toppings.

Why it works: Lentils bring plant-based protein, fiber, and minerals, while turmeric adds anti-inflammatory support. A grounding, one-pot meal that sustains energy.

Closing Reflection

These recipes aren’t about restriction — they’re about reclaiming autumn comfort without the energy rollercoaster. By pairing seasonal flavors with nourishing foundations, you can enjoy all the coziness of fall while feeling steady, grounded, and fueled for the season ahead.