As Halloween approaches, spooky décor fills neighborhood lawns and children eagerly anticipate the thrill of trick-or-treating. Whether going door-to-door or attending a party, candy is synonymous with Halloween.
Between the sweets, it can be a good idea to add in nutrient-dense recipes and talk to children about healthy behaviors around candy. Here are some tips:
- Eat a balanced meal before trick-or-treating. Sit down for a balanced meal before trick-or-treating begins. Candy is high in sugar but low in nutrients and fiber, which means you can eat a lot more before you feel full. Instead, aim for foods high in protein and whole grains to help sustain their energy and prevent overeating candy.
- Let kids eat a normal amount of candy.
Halloween is one day out of the year, and part of celebrating the holiday is eating candy. Parents and guardians can set limits on the number of treats while giving children control over their choices of candy. However, when the treats are done for the night, store them outside of the bedroom. This reduces the temptation to go back for more.
- Frame candy in a healthy way.
Labeling candy and treats as “bad” foods and restricting access to them can contribute to an unhealthy relationship with sweet treats that could contribute to bingeing behaviors. Comments about how candy and treats can negatively affect a person’s weight can contribute to internalized attitudes in children. Teach kids that candy can be enjoyed as an occasional treat, but not as an everyday food and should be part of an overall balanced meal.
- Brush teeth afterwards.
Be sure everyone brushes their teeth and flosses after Halloween night. While good dental hygiene is important every day, it’s especially important after eating candy, as it is sticky and clings to teeth and gums.
Halloween doesn’t have to be solely about sugary treats. By encouraging mindful consumption and integrating crafts and healthier snacks, families can enjoy the holiday with health at the forefront. Try one of these nutrient-dense ideas:
Boo-schetta
Serves: 4
Difficulty: Easy
Prep time: 15 minutes
Total time: 30 minutes
These ghostly bites feature classic Italian fresh flavors of tomato, oregano, basil and mozzarella cheese. Tomatoes pack in an antioxidant punch and provide fiber, while the mozzarella is a relatively low-fat and low-sodium cheese.
Ingredients:
- 1 cup cherry tomatoes, quartered (preferably room temperature)
- 1 tsp olive oil
- Salt and pepper, to taste
- 2 tsp dried oregano
- 1⁄4 cup fresh basil for garnish
- 1 baguette, sliced to 1-inch pieces
- Spray olive oil, to taste
- 1 log mozzarella, sliced
- Balsamic reduction, to taste
Instructions:
- Preheat oven to 350 degrees F.
- In a bowl, combine cherry tomatoes with olive oil and dust with salt, pepper and oregano. Mix until well-combined. The bruschetta will continue to develop flavors and is best served at room temperature at least 20 minutes after preparation.
- Spray baguette slices with olive oil and bake in oven at 350 degrees F for 5-7 minutes, or until golden brown.
- Cut mozzarella slices to look like ghosts.
- Place bruschetta mixture on top of toasted baguette slices and top with ghost mozzarella. Add balsamic reduction as eyes and mouth.
Webbed Taco Dip
Serves: 4
Difficulty: Easy
Prep time: 15 minutes
Total time: 30 minutes
This layered taco dip is bound to be a Halloween party crowd-pleaser from flavor to presentation. The dip is made up of protein-rich lean turkey, seared with vegetables and taco seasoning for a fragrant base. It’s then topped with taco sauce and guacamole, which is rich in healthy fats and fiber. The final touch is a web design outlined by a light layer of sour cream which also adds freshness to the dip.
Ingredients:
- 2 Tbsp. olive oil
- 2 garlic cloves, minced
- ½ white onion, diced
- ½ bell pepper, diced
- 12. oz ground turkey
- Taco seasoning to taste
- ¼ cup taco sauce
- 1 cup prepared guacamole
- ½ lime
- 1 Roma tomato, diced
- ¼ cup black olives, halved
- ¼ cup Mexican cheese blend, shredded
- 2 Tbsp. sour cream
Instructions:
- In a large skillet over medium-low heat, add olive oil. Once hot, add bell peppers, onions and garlic and sear, stirring occasionally, until garlic is golden and fragrant, about 3 minutes.
- Turn up heat to medium-high and immediately add ground turkey, breaking up the pieces. Add taco seasoning to taste. Once bell peppers are softened and turkey is thoroughly cooked, the turkey mixture is done.
- Allow turkey mixture to cool slightly and put into a serving bowl. Top with taco sauce then the prepared guacamole. Sprinkle lime juice on top for flavor and to preserve the rich green color.
- Line the sides with shredded cheese topped with tomatoes and halved black olives.
- Add sour cream to a plastic or piping bag. Cut a small hole in the corner. Draw a spider web in the middle of the guacamole.
- Serve dip with fresh cut veggies and baked chips. Enjoy!
Spider Web Apple Pops
Serves: 4
Difficulty: Easy
Prep time: 10 minutes
Total time: 20 minutes
Making these spooky treats is a great crafty family activity with a delicious aftermath. Naturally sweet Honeycrisp apple slices are lightly dipped in a dark chocolate, then drizzled with white chocolate to form a festive webbed pattern.
Ingredients:
- 4 Honeycrisp apples
- popsicle sticks
- 1⁄2 cup dark chocolate chips (60% cocoa)
- 1⁄4 cup white chocolate chips
Instructions:
- Slice apples into 1/2-inch thick slices.
- Place a popsicle stick into the bottom of the apple slices. Skip the piece with the core.
- Add white and dark chocolate chips to separate microwavable safe bowls and microwave at 1-minute intervals, stirring each time until melted.
- Add the white chocolate to a small plastic zipped bag and cut a small triangle from the corner to use as a piping bag.
- Dip the top of the apple pops in dark chocolate, then use the white chocolate bag to draw spiderwebs. Add pops to a parchment paper-lined plate and place in the fridge until hardened.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.