Hy-Vee at Midday: Healthy Halloween Fun

By Kimberly Proctor, Hy-Vee Dietitian

Healthy Halloween Fun
With Halloween just around the corner, now is the perfect time to get the kids together for some spooky, fright-filled baking and cooking. Of course, Halloween is known to be a sugar-laden candy fest, and this is a perfect opportunity to talk to your kids about moderation and healthy eating. Halloween, and all its fabulous chocolaty, gooey sweetness is a once-a-year occasion. Use this opportunity to talk to your kids and explain to them that candy, like many of our other favorite treats, is a "sometimes" food. "Sometimes" foods aren't foods we eat every day because they don't give our bodies the nutrients we need to grow and stay healthy. We enjoy "sometimes foods" on occasion, and because we enjoy them only once in a while, it makes them that much more special.
Now, nobody wants to rain on any kid's candy parade but not all Halloween treats have to be extremely sugar-laden. To keep things kid-friendly and ward off any candy battles, if you are going to offer healthier treats, make up for the lost sugar by upping the fun factor! Here are a few suggestions for a frightfully delicious (and nutritious) Halloween-themed meal that kids and adults can agree upon.

Mummy Pizzas
Serves 12.
All you need:
6 Hy-Vee whole wheat English muffins
1 (15 oz) can Hy-Vee pizza sauce
1 (2.25 oz) can Hy-Vee sliced black olives
6 string cheese

All you do:
1. Preheat oven to 350 degrees F.
2. Separate English muffins and spread 1 to 2 tablespoons of pizza sauce on each muffin half.
3. Place 2 black olive slices on each muffin for mummy eyes.
4. Peel string cheese into slices and lay across muffins to create mummy look.
5. Bake for 10 minutes or until cheese is melted.

Nutrition per serving: calories 140; fat 5g; saturated fat 2g; cholesterol 10 mg; sodium 450 mg; carbohydrates 19g; fiber 3g; sugars 3g; protein 4g.


Create-Your-Own Candy Corn Parfaits
Serves 4.
All you need:
4 punch cups
1 (20 oz) can Hy-Vee pineapple chunks in juice, drained, divided
2 (11 oz each) cans Hy-Vee mandarin oranges in light syrup, drained, divided
2 cups Hy-Vee light vanilla nonfat yogurt, divided

All you do:
1. Fill each punch cup with one-fourth of each ingredient.
2. Enjoy! If you are not serving immediately, refrigerate.

Nutrition per serving: calories 170; fat 0g; saturated fat 0g; cholesterol 5mg; sodium 75 mg; carbohydrates 38g; fiber 3g; sugar 32g; protein 5g.


Frozen Banana Ghosts
Makes 6
All you need:
3 ripe bananas
6 wooden Popsicle sticks
1 (6 oz) container plain or vanilla Greek yogurt
12 Hy-Vee mini chocolate chips
6 Hy-Vee chocolate chips

All you do:
1. Line a baking sheet with parchment paper; set aside.
2. Peel bananas and cut in half. Gently push Popsicle sticks into thicker end of bananas, leaving out about 1-2 inches to use as a handle.
3. Gently spread yogurt onto bananas to cover completely; place on parchment paper.
4. Use mini chocolate chips for eyes and the larger chocolate chips for the mouth of the ghosts.
5. Freeze until firm, about 2 hours. When serving, allow to thaw for about 2 minutes.

Nutrition per serving: 90 cal; total fat 1.5 g; saturated fat 0.5g; cholesterol 0g;
sodium 15mg; carbohydrates 19g; fiber 2g; sugars 12g; protein 3g.
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