Happy and Healthy Halloween

My daughter’s excited shriek caught my attention first. I can’t believe it. We just got back to school and the stores are already displaying, you guessed it, Halloween costumes and candy. I have to admit; I was a little excited myself. Halloween means fall. Fall means comfort food. Comfort food means fat and calories. Maybe not. With some of these tips, I’m sure we can all survive the coming season with our waistlines intact.

Let’s start with ideas for Halloween parties. These would be ideal for a children’s party, adult party, or a combination of both. Take them to that church or community party that you’re dreading because of all the high calorie treats. You’ll know that there will be at least one snack you know is safe. They’re sure to be a hit with everyone.

Everyone is familiar with the famous rice krispie treats. This variation is just as sweet while adding fiber for a healthier twist. Substitute the full fat butter or margarine you would normally use for a reduced fat version. Add the miniature marshmallows to melt. So far the instructions are the same as the original. In place of the rice cereal, use a combination of whole grain flake cereal, whole grain puffed cereal, nuts, and raisins. Make sure the dry ingredients together total the same amount as the rice cereal did, usually six cups. Remember to watch the portions of the nuts and raisins as the nuts are high in fat and the raisins are high in sugar. The last step is to put the mixture in a greased 9 by 13 pan, allow to cool, and cut into bars. The bars are a great source of energy and the raisins add fall like color for seasonal flair.

What Halloween party is complete without bobbing for apples? It’s a fun activity for kids and adults alike. The best part is that the reward is good for you. For those who don’t want to put their heads in a tub of water, cut some apples into slices and serve with fat free caramel dip.

Candy corn is a classic Halloween treat, so are popcorn balls. These treats combine the best of both. The popcorn balls include marshmallows, candy corn, and orange gelatin. Weighing in with only 1.8 grams of fat per serving, these balls are a diet dream for adults and the kids won’t notice or care - See Recipe below.

Now that the party treats are out of the way, it’s time to decide what to hand out to the trick or treaters. Unfortunately, apples or homemade treats are out. The individuals who tried to hurt children using these kinds of treats ruined it for the rest of us. That doesn’t mean candy bars are the option. Fruit roll ups or snacks are individually wrapped and would be a healthier idea. Coins, pennies, nickels, dimes, are a good idea for older children especially. If they use the money for more candy later, at least you tried. Witches and ghosts of any age would appreciate finding stickers or pencils in their treat bags.

If after all the Halloween excitement, you and your family want something special on those chilly fall nights, check these ideas out. Spiced nuts are a tasty sweet and salty snack. Nuts are full of heart healthy fats, but it is still fat. Enjoy, but be mindful of portion sizes.

Another traditional fall classic, that can do double duty as breakfast, is quick breads. My kids are ecstatic when my husband gets the idea to bake his famous banana bread. Pumpkin, cranberry nut, and apple are all excellent choices as well. Of course, there is the added bonus of the wonderful aroma wafting through the house. To reduce the fat in your favorite recipes, substitute egg whites or egg substitute for the whole eggs. Unsweetened applesauce is an easy stand in for oil or shortening and doesn’t usually change the flavor or texture of the original. If sugar is an issue, try using Splenda instead. Be creative and find a new family favorite.

The upcoming holiday season doesn’t have to mean extra pounds. A few modifications to your favorite recipes can make all the difference. Enjoy the last few weeks of outdoor weather and remember, Thanksgiving is just around the corner.

Candy Corn Popcorn balls
adapted from Kraft Foods, Inc

1/4 c light margarine  
12 c air-popped popcorn  
10 1/2 ozs miniature marshmallows
1 1/2 c candy corn  
3 ozs orange gelatin powder    

In a microwavable bowl, combine margarine and marshmallows. Microwave on high for one and half minutes, or until marshmallows are puffed. Stir in dry gelatin powder until well blended. Pour marshmallow mixture over popcorn and candy corn in large mixing bowl. Mix until well coated. Shape into 15 balls with greased hands. Wrap each ball in waxed paper.

Busy Meals
Family meal planning strategies for busy people