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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.
tipping bar graph
Beauty
Published Thursday Oct 08, 2020 by Sara Lesher

Gratuity Guide: How to Tip a Hair Stylist (and Show You Care)

Beauty

Tipping. While it can be a taboo topic that no one really wants to talk about publicly, the fact is, it’s a very important one that shouldn’t (and can’t) be avoided. This is all too true, especially now, when it comes to beauty services. Even before, “all of this” happened, there appeared to be some ambiguity about exactly how much to tip, when, what’s a respectable amount, and why. Now that we’ve tried our best at #homebeauty, it’s time to head back to the salons, spas, and other boutique beauty businesses (if you haven’t already). We’re here to guide you through gratuity in the new normal and why tipping a little extra to show your stylists and service providers you care during this tough time is the right thing to do.  

To make sure we get you all the right answers, we asked around about it (so you don’t have to). Turns out, our Instagram followers had a lot to say about how to tip your stylists and show them some extra love right now. 

Here’s what you think: 


You’ve already been tipping more 

79% of you said you’ve been tipping more for beauty services recently. We’re all so grateful for our stylists—with split ends, grown-out roots, out-of-control brows, and terrible home-cut bangs to prove it. And now that many of us can return to our salons and spas, we’re appreciating the ones who help us feel beautiful even more right now. 


But, how much more? 

We got a range of responses to this question. Some said they tip 5% more than they previously did, and many said 25%-35% total! Not only are these stylists actual artists, but they’re providing services we just can’t do ourselves. On top of that, many had to close their doors for several months, many were displaced as their salons shut down for good, and all of them are trying their best to get back to a sense of normalcy and do what they do best—help us look and feel beautiful. So, take this as a guide. Tip what you can but remember how much these wonderful people do for us.

New services are not top priority (yet) 

When it comes to trying new services, 69% of you gave it a big fat NO, while 31% remain intrigued. It makes sense that many would stick to their go-tos right now, as salons are just starting to reopen in some areas or may not be open yet at all.  

Depending on where you live and your overall health, you might be sticking with the bare minimum for now. But if your city has put in place safe reopening guidelines and measures, and you feel ready to head back out there, you can do so safely at a Mindbody salon. And you may be interested in trying out some new services right now as a way to show your local salons some extra support. If that’s you, browse beauty on the Mindbody app—and filter your categories to find out what’s out there.

Why retail therapy is important

Another way you can support your stylists right now? Shopping. It’s the safest way to show them some love without actually going in for a treatment. Many salons offer pre-payment on the Mindbody app and curbside pickup or a plethora of shipping methods, so you can keep contact to a minimum as much as possible. Plus, they have some pretty great stuff. If you need to invest in a good shampoo—especially because you haven’t gotten your hair done in months—so why not buy it from your stylist?  According to our poll, it’s a pretty even split. 55% of you haven’t bought any products yet, while the other 45% have been shopping away. If you’re part of that 55, consider checking out your salon’s product offerings (you might see something you like)

Anything else? 

Finally, we asked you all open-endedly how else you’re supporting your stylists right now. We got a lot of great answers. There was a lot of overlap, but we thought you might like to see some of the ones that stood out. So, if we didn’t cover it all so far, we’re about to—because you all are awesome and you did it for us. Here are some of the great ideas you had: 
    •    “Paying in advance!” 

    •    “Being more diligent about scheduling appointments versus letting my hair grow out” 

    •    “Referring friends!” 

    •    “Being flexible” (this is a good one—check out the 5 things your stylist wants you to know before you book) 

    •    “Scheduling my next cut before I leave!” 

    •    “Sharing their photos on Instagram and telling friends!” 

 

So, if you’re a stylist reading this, thank you. We all want to continue showing you support during this time and beyond. And if you’re a regular person like me who really needs her highlights done, just schedule the damn appointment already (if you feel comfortable) or buy some purple shampoo from your favorite salon.

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s marketing content associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).