Ghoulishly Great Halloween Ideas

If you’re throwing a Halloween party this year, scare your guests with spooky decorations and themed dishes instead of bottomless bowls of high-calorie candy. Here are the party treats that won’t play tricks on your waistline that I shared on WCNC’s Charlotte Today:

Spooky Appetizers

Starting off, every Halloween party needs a witch and you’ll know she’s flying nearby if you see these easy-to-assemble pretzel cheese broomsticks from Mom Foodie.

Witches' brooms

Bats and witches naturally go together and I loved this recipe from Tastefully Simple for bats made out of deviled eggs. I used a lower fat mayo because it contains fewer calories and smoked paprika because adds so much flavor!

Deviled egg Bats

I used Green Mountain Farms cream cheese (four times the protein compared to regular cream cheese plus live and active cultures – i.e. probiotics) and  good-quality shredded cheddar cheese to make Beth of Hungry Happenings cute Cheddar Monsterscheddar monsters

After learning what was in a hot dog when I was a teenager (scrap meat) I said “no thank you.” Now you can find newer and better hot dogs including the uncured turkey hot dogs I used to make mummy dogs.

A Better Fall Beverage

Fall means apple cider and you can either make your own (and make it low-calorie with a sugar substitute) or buy it (I recommend getting it from an apple farm). If you make yourself be sure to add cinnamon and allspice.  In addition to adding flavor, like apples, both also add antioxidants.

Desserts that will DelightHalloween Dess

Strawberry ghosts are so easy to make that very young children can help. Melt a white chocolate for candy decorations (some brands of white chocolate may not melt or dry as well) and dip washed and throughly dried strawberries in the chocolate while letting the rest of chocolate flow off the strawberry. Use mini chocolate chips for eyes. Melt chocolate chips and pour in a <Wilton Candy Eyeballs
. Cut a small bit off the tip of the bag so the icing can flow through. Now, make your mouth.

Follow the package directions for rice krispie treats (I substituted a light butter spread with no hydrogenated oils for  butter) to Rice Krispie pumpkins. Once your rice krispie treats are made, turn off the heat and immediately add a tiny bit of orange dye and mix it throughout the rice krispies (I used food gloves that I found in Wal-mart so my hands wouldn’t turn orange). Next, shape your rice krispie batter into pumpkins. Let these cool off at room temperature for at least an hour. Instead of using  candy for the stem, I cut a whole-grain breakfast bar into stems for each pumpkin. Next I placed a small bit of green icing from a green icing tube (Betty Crocker and Wilton make these. Find the tips that go with these particular brands right next to the icing and buy one with a leaf tip.) onto the top of the pumpkin and then set my breakfast bar stem into the pumpkin. After this I piped a few leaves around the stem of the pumpkin.

Spider Cookies
A Spicy Perspective had the cutest spider cookies that I found on Pinterest. Click here for the recipe. I substituted one third of the flour for whole wheat flour and may work with this recipe a little more in the future. You can also lower the sugar content of the cookies (or any baked goods) by substituting all natural Swerve Sweetener for most or all of the sugar. As my colleague Molly Kimball, RD, CSSD, an expert at working with Swerve says “many recipes call for so MUCH sugar” and you can easily reduce the amount in savory dishes (and the amount of Swerve if you use it) but, in baked good sugar provides “bulk” which makes sugar reduction a little tricky. Instead of using a truffle in the middle, I made protein balls with peanut flour (high protein and a good or excellent source of several vitamins and minerals as well as fiber) for the body of the spider.

Protein balls:

Ingredients
1 cup quick oats
1/2 cup honey
1 cup peanut butter
1/2 to 1 cup peanut flour or chocolate peanut flour (find this right next to peanut butter in the grocery store or on amazon – Jif Regular and Chocolate Peanut Powder).

Directions
Mix the oats, honey and peanut butter in a mixer (I use the heavy duty KitchenAid). Next add peanut flour in small amounts until balls can be shaped but are not too dry (all protein is drying, it sucks the moisture out and the amount of flour you use depends a little on the texture of the peanut butter). Once your mix is easy to handle and shape in balls, shape small balls for the spider’s body. Dip each body into melted chocolate melts and let the excess drain off. Quickly add the eyes (Wilton Candy Eyeballs) before the chocolate dries. Next, place the chocolate dipped protein ball onto the head of the cookie. Next, using your melted chocolate in an icing bag (cake decorating bag), pipe the lines of the spider on the cookie.

Oftentimes the excitement of Halloween isn’t the candy, which is available all year long in different packaging but instead, the decorations. So, if you are throwing a party for kids or adults, decorate each room, use Halloween themed napkins, cups and plates and serve healthier food and drink options that incorporate the Halloween spirit. Get your guests up and moving by setting out fun games they can participate in – treasure hunts and bean bag tosses. Plus you can keep kids active by setting out sidewalk chalk, pumpkin decorating kits and other craft ideas.

Swerve is an al natural sweetener that is made from erythritol (erythritol is naturally found in many fruits and vegetables) and oligosaccharides. Oligosaccharides are a type of prebiotic fiber (prebiotic fiber stimulates the  growth of healthy bacteria in your gut) that has a naturally sweet taste.

Snacks that Won’t Set You Back

By: Gisselle Marie Rosa

Healthy grains and dried fruit

Have you had those days where your stomach feels like it is going to eat itself at any moment and you realize that it is only ten in the morning? Even after eating a good breakfast, having hunger pangs before lunchtime can be frustrating and really decrease concentration and productivity. That’s why many people turn to snacks – to tie them over until their next meal. According to recent studies, 97% of male and female participants over the age of 20 reported eating a snack1, with most individuals eating 2 to 3 snacks a day2. However, having a snack that is high in fat and sugar can make you feel sluggish and put you over your calorie budget for the day. So, before running to the vending machine and grabbing a candy bar, indulge in these healthy, tasty snacks that will fuel your body through your midmorning tasks:

  1. Nuts & Seeds

All nuts and seeds are full of vitamins, minerals, fiber and healthy plant based compounds (including antioxidants) and therefore, you should mix and match your nuts and seeds so you get a diverse array of nutrients (since each nut/seed has different nutrients) and tastes. Here are a few of my favorites:

Almonds – These power-packed nuts are sure to fuel your work day with plenty of protein and heart-healthy fats. A one-ounce serving (about 23 raw almonds) will only set you back 164 calories and provide you with 6 grams of protein.

Wonderful Pistachios Sweet Chili
Wonderful Pistachios Sweet Chili

In Shell Pistachios – Preliminary behavioral studies suggest that you may consume fewer calories if you opt for in-shell pistachios versus those already shelled because it takes time to break them open and the shells are a visual reminder of what you’ve eaten. Wonderful Pistachios 100-calorie snack packs make a great on-the-go snack that conveniently helps control your portions.  Looking for flavor and maybe even something a little sweet and spicy? Try Wonderful Pistachios Sweet Chili*.

Preliminary behavioral studies suggest that you may consume fewer calories if you opt for in-shell pistachios versus those already shelled because it takes time to break them open and the shells are a visual reminder of what you’ve eaten. Wonderful Pistachios 100-calorie snack packs make a great on-the-go snack that conveniently helps control your portions.  Looking for flavor and maybe even something a little sweet and spicy? Try Wonderful Pistachios Sweet Chili – the secret is in the spices. Salt and pepper has just the right touch of spices to deliver a peppery bite.

If you are worried about the calories in nuts, fear not. Read more about how nuts can help you live longer and lose weight. 

  1. Ants on a Log

A childhood favorite, this snack not only brings out your favorite memories, it also gives you a great protein-packed snack to keep you satisfied ‘till lunchtime. Cut a small stalk of celery in half, then lengthwise to give you four halves of celery. Divide one tablespoon of peanut butter and one tablespoon of raisins into each of the celery halves. This tasty, fun snack stacks up to only 124 calories and 4 grams of protein!

  1. Turkey and Cheese Roll-Up

Looking for a more savory snack? Pack a 1-oz slice of deli turkey and a slice of your favorite low-fat cheese for a dose of 12 grams of protein to keep you full, 200 mg of calcium for bone health, and a measly 145 calories!

  1. Edamame

Ever heard of edamame? Don’t worry, it is just a fancy word for green soybeans. Steam ¾ cup of these shelled soybeans with a sprinkle of garlic powder for a tasty treat that only sets you back by about 140 calories. And don’t worry, with 13 grams protein and 6 grams of fiber, this snack will be sure to keep your belly happy!

5.  Hummus Dippers

Hummus is a food trend that is really sticking; it is a great, healthy snack that is inexpensive and flavorful. So, what exactly is it? Hummus is a Mediterranean dip made of ground chickpeas and spices. Try dipping your favorite vegetable in it, such as baby carrots, sliced cucumbers, or sliced bell pepper for a nutrient-dense snack. At about 100 calories, 2 tablespoons with a handful of your favorite dip-able veggies are a fresh way to keep you going. Also check out edamame hummus – it’s simply amazing (Trader Joe’s has one or make your own).

  1. Peanut Butter Toast

This rich, creamy snack will help quell your stomach and hold you over. Toast one 100% whole wheat slice of bread and top with 1 tablespoon of your favorite peanut butter for 160 calories, 8 grams of protein, and 3 grams of fiber.

  1. Popcorn

Popcorn is a fun, easy-to-eat snack that gives you more bang for your calorie “buck”. For a whole 3 ½ cups of plain popcorn, you’re getting 4 grams of fiber and only about 100 calories. Word of caution: try to avoid the buttery or sweet popcorn flavors as those have more calories and sodium in them!

  1. Strawberries and Cream

Want a change from a plain cup of strawberries? Dip some berries or 1 cup of your favorite fruit in ½ cup of low-fat or fat-free Cool Whip for a light and fresh 100-calorie snack. Or try mixing higher protein cream cheese with a little cheesecake flavored cream cheese and spread this on sliced strawberries or pipe it into hulled strawberries.

  1. Yogurt Parfait

Fuel up with this creamy treat that won’t weigh you down. Top ½ cup of fat-free vanilla yogurt with 2 tablespoons of your favorite low-fat granola and ½ cup of fresh blueberries (or ½ cup of your favorite fruit). This fun snack is nutrient-packed with 7 grams of protein, plenty of calcium for strong bones, and only 200 calories.

Cabot Snack Size. Because everything is better with cheddar!
Cabot Snack Size. Because everything is better with cheddar!

10. Cabot snack size*. Individually pre-wrapped cheeses can be kept out for hours and they are a great nutrition-rich (protein, calcium and more) snack to tie you over until your next meal. Find them at Wegmans, Costco and Acme.

* Clients

References

  1. U.S. Department of Agriculture, Agricultural Research Service. 2014. Snacks: Percentages of Selected Nutrients Contributed by Food and Beverages Consumed at Snack Occasions, by Gender and Age, What We Eat in America, NHANES 2011-2012.
  2. U.S. Department of Agriculture, Agricultural Research Service. 2014. Snacks: Distribution of Snack Occasions, by Gender and Age, What We Eat in America, NHANES 2011-2012.
  3. United States Department of Agriculture. Supertracker. Internet: https://www.supertracker.usda.gov/foodtracker.aspx (accessed 5 November 2014).