Mitzi Dulan – America's Nutrition Expert
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10 Healthy Halloween Treats
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Screenshot 2013-10-28 09.48.59With Halloween just around the corner, the fat- and sugar-laden candy will be here faster than you can say M&Ms, Snickers and Laffy Taffy. As much as it’s a delight to children, it spells disaster for those who are watching waistlines and still working hard to fit into skinny jeans for fall.

Fortunately, it is possible to enjoy this holiday like a child and have tasty treats … without going on calorie overload.

Try these yummy Halloween recipes that won’t break your calorie budget!


Ghoulish Halloween Pumpkin Bread
This treat is healthy and flavorful. The pumpkin adds extra beta-carotene, vitamin C and fiber to your diet.

• For this recipe, you will need 1 cup all-purpose flour, ¾ cup whole wheat flour, 1 teaspoon cinnamon, ½ teaspoon nutmeg, 1 teaspoon baking soda, ¼ teaspoon baking powder, 1 ½ cups sugar, ⅓ cup almond oil, 2 eggs, 3 cups pumpkin puree, ½ cup plain Greek yogurt, 1 teaspoon vanilla, non-stick cooking spray

• Preheat oven to 325 degrees. Spray a 9 x 5 x 3-inch loaf pan with non-stick spray. Sift together the flours, baking soda, baking powder, cinnamon and nutmeg. In a separate bowl, mix the sugar, oil, pumpkin puree, Greek yogurt, eggs and vanilla. Combine the mixtures and gently stir. Pour into coated pan. Bake 1 hour and 15 minutes. Check by putting a toothpick in the middle and if it comes out clean, it is done. Cool for 15 minutes.

Haunted Pumpkin Seeds
Pumpkin seeds are high in fiber and contain iron, magnesium and zinc.
• Bake at 325 degrees until golden brown. When the seeds are still hot, sprinkle a little garlic powder over the top.

Vampire Blood Smoothie
Strawberries and other berries are high in fiber and have been shown to have powerful antioxidants that may help prevent cancer and fight inflammation.
• Blend together plain non-fat   Greek yogurt with frozen berries.

Gruesome Pumpkin Pancakes
Pumpkin is low in calories and fat while providing a healthy dose of beta-carotene, vitamin C and potassium.

• For this recipe you will need 2 cups whole wheat flour, 2 tablespoons brown sugar, 2 ½ teaspoons baking powder, 1 teaspoon cinnamon, ½ teaspoon allspice, 12 teaspoons ginger, 2 cups 1% organic milk, 1 teaspoon vanilla, 3 tablespoons olive oil, 1 cup canned pumpkin puree.
• Mix together the dry ingredients, set aside; whisk together the wet ingredients and add to dry ingredients; stir gently. Cook on medium heat in a non-stick skillet. Serve with maple syrup and fresh berries.

Wicked Pumpkin Soup
This sweet and savory soup will warm your heart and fill you with plenty of healthy nutrients.
• This recipe calls for 2 teaspoons olive oil, 1 onion chopped, 2 (15-ounce cans) pumpkin or 4 cups roasted pumpkin, 1 teaspoon cinnamon, ½ teaspoon nutmeg, 5 cups low-sodium vegetable broth, 1 cup 1% organic milk, sea salt to taste, ground pepper to taste
• Heat olive oil on medium heat. Saute onions; add cinnamon and nutmeg and sauté a few more minutes. Add pumpkin, broth and milk, then simmer for 15 to 20 minutes. Season with a little salt and pepper.

Spooky Spiced Popcorn
Popcorn is high in fiber, which will help keep you full.
• There is no need to add butter to your popcorn any longer. Mix together a 1/2 teaspoon each of cumin and chili powder and a dash of cayenne pepper and cinnamon in a bowl. Spray air-popped popcorn with olive oil cooking spray. Evenly coat popcorn with spiced mix.

Spider Pretzels
Almonds are a good source of heart-healthy fats, fiber and protein.
• Sandwich natural almond butter between two whole wheat crackers and stick in pretzel “legs” into the sides. Add raisins for eyes with a little almond butter for glue on top.

Banana Ghost Pops
Bananas are loaded with potassium and chocolate chips are loaded with deliciousness.
• For this recipe you need 3 bananas, 1 cup dried shredded coconut, 12 mini chocolate chips, 12 ounces coconut water, 6 popsicle sticks.
• Cut banana in half and insert Popsicle sticks into flat end. Freeze for about 90 minutes, then dip banana into coconut water followed by shredded coconut. Place the chocolate chips for eyes.

Trick-or-Treat Trail Mix
With heart-healthy fats from the almonds and antioxidants from the cranberries and dark chocolate, this is a cancer-fighting snack to the rescue!
• Mix together roasted almonds, raisins, cranberries and dark chocolate chips.

Bewitched Baked Apples
Apples are in season right now, so they are very affordable. Apples are high in fiber and cancer-fighting substances.
• Mix together ¼ cup chopped walnuts, ¼ cup dried cranberries and 1 tablespoon brown sugar. Core three apples and put mixture into cored apple for 30-35 minutes at 350 degrees. Sprinkle with cinnamon.

Reprinted with permission from 435 South Magazine.

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