November 7, 2023

3 Flavorful and Gut-Healthy Fall Recipes



As crisp autumn air settles in, it's the perfect time to embrace the warm flavors of fall. It can be hard to resist the season’s decadent treats, but we have good news—there's no reason to compromise on your gut health! We’ve gathers three flavorful and gut-healthy fall recipes from the Tiny Health team that your family is sure to love. Let's dive into these nourishing dishes that capture the essence of fall.

1. Squash/Pumpkin Waffles 

From Tiny Health’s Amy Orlandi

Makes approximately 6 waffles

These waffles are perfect for breakfast-for-dinner or your fall weekend brunch menu. And who can resist making these for the pure joy of saying the word “squaffle”? No waffle maker? Just omit the oil and make “pumpcakes” (pumpkin pancakes). Double batches are strongly encouraged! Freeze any leftovers and pop them into the toaster for a quick breakfast on the go.


1 cup pureed squash or pumpkin (canned pumpkin works great!)

1 cup flour of choice (For gluten-free, try part cassava, part almond)

3/4 cup milk of choice (add a splash more if too thick based on flour used)

2 eggs (or flax eggs)

2 tsp baking powder

2 tbsp oil of choice

1 tsp vanilla

2 tsp cinnamon or pumpkin pie spice

Topping ideas: pear, cinnamon, pure maple syrup, chopped pecans or walnuts, and even greek yogurt to give your “belly buddies” aka gut microbes a high five!


Combine all ingredients in a medium bowl and stir until just combined. Preheat your waffle iron. Brush or lightly spray waffle iron (or skillet if you’re making pancakes) with oil and pour in batter, cooking to desired crispiness. 

Add your favorite toppings and enjoy!

Gut health tip: Try different toppings for added flavor and texture, as well as variety to keep your gut microbes happy.

2. 4-Bean Chili with Veggies

From Tiny Health’s Leah Bodenbach, author of Brain Food for Your Baby

Makes about 3 quarts

This hearty fall recipe is a household staple. You may want to double it and freeze half! It makes a nice big pot for sharing or for enjoying a quick meal on a busy night, when the only work is pulling out a jar of chili and thawing it in the refrigerator overnight.


1 tbsp olive oil

1 small onion, diced

1½ tsp chopped garlic

1¼ quarts bone broth (or substitute vegetable broth)

2-3 carrots, chopped

1 celery stalk, chopped

1 sweet potato, diced

1 zucchini, diced

1 bell pepper, cored and chopped

1½ tsp kosher salt

1 tsp freshly ground black pepper

1 tbsp chili powder

1 (15-oz) can black beans, drained and rinsed

1 (15-oz) can pinto beans, drained and rinsed

1 (15-oz) can kidney beans, drained and rinsed

1 (15-oz) can cannellini beans, drained and rinsed


In a large pot, heat the olive oil over medium-high heat. Add the onion, saute for 2-3 minutes, or until beginning to soften.

Stir in the garlic, saute for 1 minute. Add the broth, carrots, celery, sweet potato, zucchini, and bell pepper.

Stir in the salt, pepper, chili powder, black beans, pinto beans, kidney beans, and cannellini beans. Bring to a boil. Reduce the heat to a simmer, cover with a lid, and cook for 20 minutes. Remove from the heat.

Storage: Keep in an airtight glass container in the refrigerator for up to 4 days or freeze for up to 6 months.

Gut health tip: For more probiotic power, garnish chili with avocado and top with fermented foods like kefir or sauerkraut.

3. Pumpkin Banana Smoothie

Pumpkin Banana Smoothie from From Tiny Health’s Leah Bodenbach, author of Brain Food for Your Baby

Makes about 3 cups

Smoothies are great for using up ripe bananas. Peel and freeze them until you’re ready to use! This warm fall flavor combo is wrapped up in a nice cool treat. Have a smoothie for breakfast or a snack - this recipe makes enough for you and your little ones to share.


2 bananas, peeled, cut into chunks, and frozen

¾ c. pumpkin puree

2-3 tbsp pure maple syrup or honey (if baby is over 12 months old)

1 tsp pumpkin pie spice*

½ tsp ground cinnamon, plus more for topping

1 cup milk of choice 

Handful of ice

*If you don’t have pumpkin pie spice on hand, you can make your own! Combine ¾ tsp cinnamon and ¼ tsp of ground ginger, allspice, cloves, or nutmeg. If you have two of the above spices, you can use ½ tsp cinnamon and ¼ tsp of each of the two other spices.


In a blender, combine the bananas, pumpkin, maple syrup, pumpkin pie spice, cinnamon, milk, and ice. Blend until smooth, about 1 minute.

Serve in a glass, topped with more cinnamon.

Storage: Keep in an airtight glass container in the refrigerator for up to 2 days. Freeze leftover smoothie in an ice pop mold for a no-waste, fun treat.

Gut health tip: You can use any milk in this smoothie, such as almond, coconut, oat, cow’s, cashew, etc. It’s also great with kefir!