The Scoop on Pumpkin

Balanced Seasonal Recipes Without the Blood Sugar Crash

Sugary lattes aren't the only way to get your pumpkin fix this fall. Local Certified Holistic Nutritionist Meredith Mann coaches clients toward food freedom by focusing on metabolism, blood sugar, hormones and emotional eating. Meredith shares blood sugar stabilizing recipes via Instagram, @thepeachiespoonand recently published a cookbook entitled "Well Made." Here, Meredith dishes out one savory and one sweet recipe utilizing that ubiquitous fall favorite, pumpkin. 

"Pumpkin has a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate and manganese," she notes. "It also provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low."

"Well Made" is available for purchase at


These are super light and a great dessert with any meal but are also a blood sugar balancing snack alone too. 


2 tablespoons grass-fed butter or coconut oil, melted 

1 teaspoon vanilla 

1/2 teaspoon almond extract 

1/3 cup pumpkin 

2 tablespoon molasses


1/2 cup coconut flour

1 cup oats (GF works)

1/3 cup monk fruit granulated sweetener

1/3 cup unflavored collagen powder 

dash salt

1 tablespoon cinnamon or pumpkin pie spice

Melt butter or coconut oil in a large bowl, add other wet ingredients and stir well. Add all dry ingredients and stir. Dough will be wet and sticky but makes the perfect soft cookie texture. Form into 12 1.5" cookies. Flatten into a cookie shape; they don’t expand at all while baking. Bake at 350° for 15 minutes. They will look undercooked but will harden up after allowing to sit for 20 minutes.

If almond isn’t your favorite, try 2 teaspoons vanilla extract. Recipe makes a baker's dozen, and it lasts for 1 week in the fridge — but they only lasted 24 hours over here. 


2 pounds ground beef, chicken, turkey or a combo

2 cloves garlic, minced 

1 red or white onion, chopped 

1/2 cup coconut aminos 

1 15 ounce can pumpkin

1 15 ounce can tomato sauce 

1 15 ounce can diced tomatoes 

1 15.5 ounce can great northern beans, rinsed & drained 

1 teaspoon pepper

1 tablespoon oregano

2 tablespoons chili powder

2 tablespoons cumin 

In a large Dutch pot over medium heat, add diced onions and garlic, cook for a few minutes to soften, and add meat. Cook until brown and crumbled, add spices and then all other remaining ingredients. Bring to a boil, then cover and cook on low heat for 20 minutes. 

Slow Cooker Version
Brown meat, onion and garlic in a skillet over medium heat. Once browned and crumbled, add meat and remaining ingredients to the slow cooker and cook on low for 3-6 hours. 

Gut Health Tip: Sauerkraut is a great chili topping if beans tend to make you bloat. Add some fermented sauerkraut to your meal. The live enzymes in the fermented foods helps break down nutrients for better digestion and less bloating and discomfort. 

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