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5 Healthy Ways to Eat Pumpkin
Wellness
Published Wednesday Oct 09, 2019 by Danielle Schaub

5 Healthy Ways to Eat Pumpkin

Organizer Prefix
Partnership with
Organizer Name
Territory Foods
Nutrition
Food
Recipes

There’s nothing like the fall season. Crisp air, crunchy leaves, and pumpkin spice versions of all your favorite things. Pumpkin may be the most iconic vegetable of fall, but we rarely eat it that way. We get most of this seasonal treat in the sweet form of pie, lattes, and cupcakes.
 
Packed with nutrients, pumpkin has twice the recommended daily amount of Vitamin A, is a good source of Vitamin C, and has as much potassium as a small banana. Plus, there’s a reason we eat pumpkin in the fall. Those nutrients translate to healthy vision for when it gets dark earlier, a strong immune system to fight colds during changing weather and it helps to keep your blood pressure stable for holidays spent with family and in-laws.
 
It’s a tough time of year to avoid all sweets (looking at you, baset of Halloween candy). If you’re looking to strike a balance in your pumpkin intake this month, here are five recipes from Territory Foods that up the health value by ditching the sugar. 

Roasted Garlic Pumpkin Mash

Pumpkin makes a versatile mash. We like combining pumpkin and sweet potato with garlic for a nutritious side that packs a punch. Pumpkin is also a good compliment to white potatoes or cauliflower. Try replacing half of the vegetables in your favorite mash recipe with pumpkin.

Serves 4-6
Ingredients

- 1 cup pumpkin puree, firmly packed
- 1 cup sweet potato, cooked and firmly packed
- 1 head garlic, roasted
- 1 tablespoon coconut oil, melted and cooled
- 1 pinch salt, season to taste
- 1 pinch black pepper, season to taste

Directions 

- Place pumpkin puree and sweet potato in food processor, blender or medium-size bowl.
- Add roasted garlic, coconut oil, salt, and pepper to pumpkin and sweet potato.
- Process on medium speed or use hand masher until silky smooth and well combined.

1
Roasted Garlic Pumpkin Mash

Pumpkin makes a versatile mash. We like combining pumpkin and sweet potato with garlic for a nutritious side that packs a punch. Pumpkin is also a good compliment to white potatoes or cauliflower. Try replacing half of the vegetables in your favorite mash recipe with pumpkin.

Serves 4-6
Ingredients

- 1 cup pumpkin puree, firmly packed
- 1 cup sweet potato, cooked and firmly packed
- 1 head garlic, roasted
- 1 tablespoon coconut oil, melted and cooled
- 1 pinch salt, season to taste
- 1 pinch black pepper, season to taste

Directions 

- Place pumpkin puree and sweet potato in food processor, blender or medium-size bowl.
- Add roasted garlic, coconut oil, salt, and pepper to pumpkin and sweet potato.
- Process on medium speed or use hand masher until silky smooth and well combined.

Pumpkin Curry

Curry sauce is surprisingly simple to make. We love a dairy-free version with pumpkin puree, coconut milk, and plenty of spices—like cinnamon and curry powder. Simmered with shrimp, chicken or fresh veggies, it will warm (and nourish) the heart and soul.

Serves 4
Ingredients

- 1 tablespoon coconut oil
- 1 onion, chopped
- 1 bell pepper, chopped
- 1 can coconut milk 
- 1 cup pumpkin puree
- 1 cup water
- 1 tablespoon curry powder
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger (or 1 teaspoon freshly grated ginger)
- 1 teaspoon salt, season to taste
- 1 head broccoli, chopped into florets (save the stems for juicing)
- 1 sweet potato, chopped into 1-inch chunks
- 3-4 tablespoons pure maple syrup (optional)

Directions

- Melt the coconut oil in a large pot or Dutch oven over medium heat, and saute the onion and pepper until tender, about 8 minutes. 
- Add coconut milk, pumpkin puree, water, curry, cinnamon, ginger, and salt, and stir well to combine. Taste the sauce and adjust the seasonings as you see fit, keeping in mind that the additional vegetables you're about to add in will dilute the flavor slightly.
- Add chopped broccoli florets and sweet potato to the sauce. Stir well to coat. 
- Bring the sauce to a simmer, then cover and allow the veggies to cook until fork-tender, about 15 to 20 minutes. Taste the sauce and adjust flavor, if necessary. If you'd like a slightly sweet curry, add maple syrup one tablespoon at a time until you reach desired sweetness. 
- Serve piping hot over a bed of cooked quinoa, or cauliflower rice for a grain-free option. 

- Leftovers can be stored in a sealed container in the refrigerator for up to one week.

2
Pumpkin Curry

Curry sauce is surprisingly simple to make. We love a dairy-free version with pumpkin puree, coconut milk, and plenty of spices—like cinnamon and curry powder. Simmered with shrimp, chicken or fresh veggies, it will warm (and nourish) the heart and soul.

Serves 4
Ingredients

- 1 tablespoon coconut oil
- 1 onion, chopped
- 1 bell pepper, chopped
- 1 can coconut milk 
- 1 cup pumpkin puree
- 1 cup water
- 1 tablespoon curry powder
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger (or 1 teaspoon freshly grated ginger)
- 1 teaspoon salt, season to taste
- 1 head broccoli, chopped into florets (save the stems for juicing)
- 1 sweet potato, chopped into 1-inch chunks
- 3-4 tablespoons pure maple syrup (optional)

Directions

- Melt the coconut oil in a large pot or Dutch oven over medium heat, and saute the onion and pepper until tender, about 8 minutes. 
- Add coconut milk, pumpkin puree, water, curry, cinnamon, ginger, and salt, and stir well to combine. Taste the sauce and adjust the seasonings as you see fit, keeping in mind that the additional vegetables you're about to add in will dilute the flavor slightly.
- Add chopped broccoli florets and sweet potato to the sauce. Stir well to coat. 
- Bring the sauce to a simmer, then cover and allow the veggies to cook until fork-tender, about 15 to 20 minutes. Taste the sauce and adjust flavor, if necessary. If you'd like a slightly sweet curry, add maple syrup one tablespoon at a time until you reach desired sweetness. 
- Serve piping hot over a bed of cooked quinoa, or cauliflower rice for a grain-free option. 

- Leftovers can be stored in a sealed container in the refrigerator for up to one week.

Pumpkin Pancakes

We love a hearty paleo-friendly flapjack made with almond flour, pumpkin puree, and coconut milk for sweetness. Sprinkle with cinnamon for an added antioxidant and pop of flavor.

Ingredients

- 8 large eggs
- 1/2 cup pumpkin puree
- 14 ounces coconut milk
- 2 tablespoons vanilla extract
- 2 tablespoons pumpkin spice
- 3 cups almond flour
- 1 cup coconut flour
- 1 teaspoon sea salt
- 1 teaspoon baking powder
- Cooking spray or butter

Directions

- Heat a large skillet to medium heat. Coat with cooking spray or butter. 
- In a medium-size bowl, whisk eggs. Mix in pumpkin puree, coconut milk, and vanilla to eggs. 
- Add all dry ingredients and stir until everything is combined.
- Spoon 1/2 cup of batter onto hot skillet into desired pancake size.
- Cook the first side of pancake(s) for about 3 minutes or until cooked enough to flip or small bubbles appear. Use a spatula to carefully flip the pancake(s). Let the other side cook for 2-3 minutes or until cooked all the way through.
- Serve warm with desired topping, like pure maple syrup.

3
Pumpkin Pancakes

We love a hearty paleo-friendly flapjack made with almond flour, pumpkin puree, and coconut milk for sweetness. Sprinkle with cinnamon for an added antioxidant and pop of flavor.

Ingredients

- 8 large eggs
- 1/2 cup pumpkin puree
- 14 ounces coconut milk
- 2 tablespoons vanilla extract
- 2 tablespoons pumpkin spice
- 3 cups almond flour
- 1 cup coconut flour
- 1 teaspoon sea salt
- 1 teaspoon baking powder
- Cooking spray or butter

Directions

- Heat a large skillet to medium heat. Coat with cooking spray or butter. 
- In a medium-size bowl, whisk eggs. Mix in pumpkin puree, coconut milk, and vanilla to eggs. 
- Add all dry ingredients and stir until everything is combined.
- Spoon 1/2 cup of batter onto hot skillet into desired pancake size.
- Cook the first side of pancake(s) for about 3 minutes or until cooked enough to flip or small bubbles appear. Use a spatula to carefully flip the pancake(s). Let the other side cook for 2-3 minutes or until cooked all the way through.
- Serve warm with desired topping, like pure maple syrup.

Pumpkin Seed Pesto

Pumpkin seeds can be swapped out for other nuts in any pesto recipe. These seeds are high in protein, magnesium and a great source of healthy fats. Pulse in a food processor with the other ingredients and use them anywhere you like pesto. We love pumpkin seeds on salmon for more omega power or in a pesto egg scramble for breakfast!

Serving Size: 2 ½ cups
Ingredients 

- 2 cups unsalted hulled (green) pumpkin seeds
- 6 tablespoons extra-virgin olive oil, divided
- 1/4 teaspoon fine sea salt, season to taste
- ¼ cup water
- 2 tablespoons fresh lemon juice, or to taste
- 3 cloves garlic
- 1 cup fresh cilantro, roughly chopped
- Ground black pepper, season to taste

Directions

- Preheat oven to 375°F. 
- Toss pumpkin seeds with 2 tablespoons of oil and salt then spread out in a single layer on a large baking sheet. Roast until seeds are puffed and fragrant, about 10 to 15 minutes. Set aside to cool.
- Combine seeds in a food processor or blender with water, lemon juice, garlic, cilantro and remaining oil. Pulse until mixture forms a coarse paste, then season to taste with salt and pepper.
- Cover and chill until ready to use.

4
Pumpkin Seed Pesto

Pumpkin seeds can be swapped out for other nuts in any pesto recipe. These seeds are high in protein, magnesium and a great source of healthy fats. Pulse in a food processor with the other ingredients and use them anywhere you like pesto. We love pumpkin seeds on salmon for more omega power or in a pesto egg scramble for breakfast!

Serving Size: 2 ½ cups
Ingredients 

- 2 cups unsalted hulled (green) pumpkin seeds
- 6 tablespoons extra-virgin olive oil, divided
- 1/4 teaspoon fine sea salt, season to taste
- ¼ cup water
- 2 tablespoons fresh lemon juice, or to taste
- 3 cloves garlic
- 1 cup fresh cilantro, roughly chopped
- Ground black pepper, season to taste

Directions

- Preheat oven to 375°F. 
- Toss pumpkin seeds with 2 tablespoons of oil and salt then spread out in a single layer on a large baking sheet. Roast until seeds are puffed and fragrant, about 10 to 15 minutes. Set aside to cool.
- Combine seeds in a food processor or blender with water, lemon juice, garlic, cilantro and remaining oil. Pulse until mixture forms a coarse paste, then season to taste with salt and pepper.
- Cover and chill until ready to use.

Pumpkin Cranberry Muffins

These glorious muffins will satisfy your pumpkin spice cravings while doing your body a favor. They are free of gluten, dairy, and low in natural sugar. The cranberries add tartness while the seeds add a delightful crunch. Enjoy!

12 servings
Ingredients

- 1 cup almond flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/4 teaspoon cloves
- 1 pinch salt
- 3 eggs
- ¾ cup pumpkin, canned
- 1 teaspoon vanilla
- 1/2 cup maple syrup
- 1 cup unsweetened dried cranberries
- 1/2 cup pumpkin seeds, whole
- ¼ cup pumpkin seeds, chopped

Directions

- Preheat oven to 325°F. Place 12 paper (or silicone) muffin liners in muffin cups.
- Whisk together flour, baking soda, baking powder, spices and salt in a bowl.
- In a large bowl or the bowl of a stand mixer, blend eggs, pumpkin, vanilla, and maple syrup.
- Add cranberries and whole pumpkin seeds to wet mixture.
- Fold in dry mixture.
- Fill muffin cups ¾ full and top with chopped pumpkin seeds.
- Bake for 18 to 21 minutes or to an internal temperature of 204-207°F. 
- Remove from oven and place on cooling racks. 


Try working some of these ideas into your fall meals to stay seasonal without overdoing the sugar! 

5
Pumpkin Cranberry Muffins

These glorious muffins will satisfy your pumpkin spice cravings while doing your body a favor. They are free of gluten, dairy, and low in natural sugar. The cranberries add tartness while the seeds add a delightful crunch. Enjoy!

12 servings
Ingredients

- 1 cup almond flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/4 teaspoon cloves
- 1 pinch salt
- 3 eggs
- ¾ cup pumpkin, canned
- 1 teaspoon vanilla
- 1/2 cup maple syrup
- 1 cup unsweetened dried cranberries
- 1/2 cup pumpkin seeds, whole
- ¼ cup pumpkin seeds, chopped

Directions

- Preheat oven to 325°F. Place 12 paper (or silicone) muffin liners in muffin cups.
- Whisk together flour, baking soda, baking powder, spices and salt in a bowl.
- In a large bowl or the bowl of a stand mixer, blend eggs, pumpkin, vanilla, and maple syrup.
- Add cranberries and whole pumpkin seeds to wet mixture.
- Fold in dry mixture.
- Fill muffin cups ¾ full and top with chopped pumpkin seeds.
- Bake for 18 to 21 minutes or to an internal temperature of 204-207°F. 
- Remove from oven and place on cooling racks. 


Try working some of these ideas into your fall meals to stay seasonal without overdoing the sugar! 

Danielle Schaub
Written by
Danielle Schaub
Culinary & Nutrition Manager | Territory Foods
About the author
A registered dietitian, Danielle is a menu writer, chef motivator, and Territory Foods' resident nutritionist by day. Based in D.C., you can find her being an utter novice in the CrossFit gym, frolicking with her dogs, and cheering for all the sports teams.
woman with short hair staring into camera
Wellness
Published Thursday Apr 01, 2021 by Denise Prichard

Your Guide to Releasing Stress and Finding Peace

Expert Advice
Wellness
Self-care

Since 1992, April has been recognized as Stress Awareness Month. It was established to help shed light on the issues behind stress, teach us how to fight it, and create methods to overcome it. While this initiative has existed just shy of three decades, this year it seems particularly important.

With a year under our belts in pandemic mode—a lot of us had to get creative when it came to keeping our cool. On top of that, everyday stresses didn’t just magically disappear during this time either. Just think about it—have you ever been in a situation that was overwhelming? Maybe you’ve had a looming deadline or a to-do list that seems, well...totally un-doable? If you’ve ever felt you were in over your head, please know you’re not alone—you never are. At one time or another, we’ve all been affected by stress—although each person may manifest it differently. Me? I'm definitely a frequent rider on the "hot mess stress express."

There are many ways to help combat stress—some of us seek out support from friends and family, while others find solace in taking up meditation or unwinding with a relaxing yoga class. Whatever helps you find peace, just keep doing you. But also know we have some resources to help you overcome stress whenever the need arises.

Here are some blog posts that are always available to you when you feel a little stressed out:

shanila sattar header
 
1. Foundational Steps to Cultivating a Daily Self-love Practice  

When in doubt, breathwork expert and sound healer, Shanila Sattar, always has tips to help ground yourself—especially in times of need. In this blog post, she gives you the recipe for incorporating self-love into your daily routine by encouraging us to ask ourselves these questions: How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love? As we all know, self-love defines and redefines itself for everyone over the years, here are a few foundational tips to think about when easing into your self-love journey. 

virtual meditation header
 
2. I Tried Virtual Meditation...Here’s What I Learned 

Yoga Nidra, or “yogic sleep,” is a practice that has been around for thousands of years and it aims to restore the mind, body, and soul through deep, guided meditation. The way it works is like the way a power nap helps one feel refreshed during a particularly exhausting day, except you aren’t technically sleeping. I describe it as a long-form of savasana—anywhere from 30 minutes to one hour. (Real talk: savasana is one of the best parts of practicing yoga, am I right?) 

TLDR: I learned that I could conquer stress in a matter of minutes with Yoga Nidra. 

dani schenone yogi
 
3. Accessible Yoga Poses for Emotional Balance and Release 

Are we safe in saying this last year brought up a ton of emotions the likes of which we did not plan for? The good, the bad, the “unprecedented”—our hearts and minds have been taken on a wild rollercoaster ride, and for many of us, our mental health is suffering. With our minds running in thousands of directions, it’s hard to notice our own needs. Yes, our attention to the goings-on of last year is vital but caring for ourselves is as important as ever. Here are some tips from our favorite yoga instructor, Dani Schenone.  

shanila sattar header
4. Top Breathing Exercises for Anxiety and Depression and The New Normal

Have you been feeling it? The big emotion floating around the last year is the Big Anxiety. Coupled with the stress of what the COVID-19 pandemic has bought for millions of people, disturbed wellness routines, and worry, we have a recipe to create massive damage to ourselves. Adjusting to the new normal, with social distancing practices in place and adapting to precautions and routines, may be the root of even more anxiousness for many as we’re navigating uncharted territories.

destress with yoga
 
5. The "Staying Grounded" Guide to Stress and Anxiety Pre- and Post-COVID-19

If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments. Let's deal with stress and anxiety together and see what we can do to reduce them.

woman meditating
 
6. How to Meditate: A Beginner's Guide

Meditation will change your life if you let it. The pace of our modern life is at least ten times what it was just 10 years ago. Technology improved our lives but also created a more frenetic and stressful pace. If we decided to stop, breathe, and become more mindful, we would reduce stress and experience much more enjoyment in each moment of our everyday lives.

woman in down dog
 
7. Cultivate Your Calm with These 7 Yoga Poses

There’s always something to worry about. Whether it’s our career, relationships, dating, or trauma, we go through moments that bombard us with negative thoughts that can make us feel anxious and stressed. Our worries may often define our choices, our view of the world, or ourselves. This doesn’t mean they are faults, flaws, or downfalls—we just need to practice managing them in a healthy way, placing deserved value on self-care. Yoga is only one connection. Check out these seven yoga poses that can help your mind and body when you’re experiencing anxiety, depression, or overall stress.

shanila sattar header
 
8. Mindfulness Tips to Stay Intentional, Focused, and Aligned in 2021

We’re all guilty of our routines and habits running our lives at one point or another. We’re all guilty of being attached to our schedules and our to-do list. We’re all guilty of running on a loop every now and then. As the energies of 2021 continue to shift, we get to ask ourselves the intentions of why and how we are participating in the places we are participating in, the thoughts we are thinking, the habits we are cultivating, and the communities that we are a part of. This intention and mindfulness process can not only shift our own experiences but of those around us as well.

shanila sattar header
9. Why It's Time to Try a Healing Virtual Sound Bath

If you have found meditation to be useful in trying times, right now is an incredible time to also try virtual sound baths to receive the deep sound healing benefits. As many of us are processing a variety of emotions as a collective—stress, worry, fear, anxiety, uncertainty—we can start to cause long-term damage to our bodies, especially to our immune and nervous systems. Giving ourselves self-care in a way that is easy, non-intrusive, and simple, can be the perfect way to help your body restore.

These resources aren’t the only thing we have to help you deal with stress—they’re just the tip of the iceberg. In fact, there are tons of classes available to you on the Mindbody app and through Mindbody Flex to help you reignite your calm whenever you’re feeling overwhelmed. And always remember, at the end of the day, your best is always good enough.  

denise prichard
Written by
Denise Prichard
Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.