Halloween is almost here! Whether it’s pumpkin carving, putting up scary decorations or getting your costume ready, the best thing to accompany these activities is healthy snacks and food! We’ve rounded up these recipes to get you and your family into the Halloween spirit.
Here are some nutritious and easy-to-make Halloween-themed recipes approved by University Health Network registered dietitian, Molly Firth.
Whole wheat pumpkin pancakes
On Halloween morning serve up these delicious whole wheat pumpkin pancakes! These healthy homemade pancakes are fluffy and full of spices and are sure to become a staple in you and your family’s fall breakfast routine. Top with your favourite fruit and enjoy!
“Thanks to whole wheat flour and pumpkin puree, these fall-ready pancakes are high in fiber to start your day on the right foot. For extra spooky protein, add some Greek yogurt “ghosts” with blueberry eyes!” – Molly
Yields: 6 pancakes
Ingredients
- 3 eggs
- 1/3 cup brown sugar
- 1/3 cup olive oil
- 1 1/2 cups buttermilk
- 1/2 cup pumpkin puree
- 2 tsp vanilla
- 1/2 tsp cinnamon and a dash of nutmeg and ground cloves
- 2 cups whole wheat flour
- 2 tbsp baking powder
- 1/2 teaspoon salt
- 1/4 cup water
Directions
- Whisk the eggs, brown sugar and olive oil together. Add the buttermilk, pumpkin puree and vanilla and whisk until smooth.
- Stir in the cinnamon, nutmeg, cloves, flour, baking powder and salt gently until just incorporated. Add the water and stir until smooth.
- Pour onto a medium hot griddle and cook for 3-5 minutes per side, until the edges start to look dry and a little more firm. Flip the pancakes and finish cooking for 1-2 minutes on the other side. Serve hot with butter, syrup and any other toppings of your choice!
Halloween avocado toast
This Halloween-themed avocado toast can be served as a healthy snack before trick-or-treating or as a quick and healthy breakfast. Get creative and create any spooky face on your toast with any ingredients of your choice!
“Avocado is a great source of healthy fat and fiber. Try to get the whole family involved with preparing and decorating these.” –Molly
Yields: 4
Ingredients
- 4 avocados
- 1 tbsp lemon juice
- 2 sheets of seaweed
- radishes
- black olives
- mini dill pickles
- grape tomatoes
- 1/2 red bell pepper
- 4 pieces of toast
Directions
- Slice the avocados in half, remove the pit and scoop them out into a bowl. Add the lemon juice and pinch of salt and pepper, then mash with a fork.
- Prepare the toppings for the facial features of the toast faces. Use sharp scissors to cut out shapes from the seaweed. You’ll need circles for eyes, zigzags for hair, and thin strips for smiles, scars, noses, and eyebrows. Chop the red bell pepper into small pieces to make lips, fangs, nostrils and pupils. Slice the radishes for the eyeballs. Slice the olives into rings for the eyes.
- Spread the mashed avocado onto the toast pieces, decorate and enjoy!
Jack-o’-lantern stuffed peppers
These easy-to-make and delicious stuffed peppers are perfect for a Halloween night family dinner or to bring to your next Halloween celebration. These adorable jack-o’-lantern faces can be carved with the help of a cookie cutter.
“Reduce “lousy” blood cholesterol (LDL) by choosing extra lean beef, turkey or chicken which are low in saturated fat.” – Molly
Yields: 4
Ingredients
- 1 tbsp olive oil
- 1 medium onion, chopped
- 1 large clove garlic, minced
- 1 lb lean ground beef
- 1 tsp salt
- 1/4 tsp ground pepper
- 1 1/2 cups cooked brown rice
- 1 (8 oz.) can no-salt-added tomato sauce, divided
- 2 tbsp fresh parsley, chopped
- 4 large orange bell peppers
Directions
- Preheat oven to 350°F
- Heat oil in a large skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until softened and beginning to brown, about 3 minutes. Add beef, salt and pepper and cook, crumbling with a wooden spoon, just until it loses its pink color, about 5 minutes more. Remove from heat and stir in rice, 3/4 cup tomato sauce and parsley.
- Meanwhile, cut out stem ends of bell peppers and set them aside; scoop out seeds. With a sharp paring knife, cut out a jack-o’-lantern face on one side of each pepper. Place the peppers and tops, cut-side down, in a microwave-safe pie pan. Add 1/4 cup water. Microwave on High until tender but firm, 4 to 6 minutes. Empty the water from the dish and turn the peppers cut-side up.
- Stuff the peppers with the beef mixture. Spoon the remaining 1/4 cup tomato sauce over the peppers. Bake until the mixture is heated through, 20 to 25 minutes. Place the steamed tops back on top of the peppers.
Which Halloween recipe was your favourite? Take a picture of your meal and tag us on social media @UHNfoundation.