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EventsHealth TipsRecipe

Spooky Treats: Halloween Goes Healthy

By 25/10/2015 No Comments

Spoil the kids with some clean treats, so good they won’t know they’re healthy!

Undoubtedly each year Halloween is excitedly marked on the calendar by the little ones in our households. Whilst traditionally thought of as a time to arm ourselves with sugary treats in case a spooky visitor appears, it doesn’t have to only mean sugar highs and whoppie pies! It’s possible to keep the fun in Halloween by taking a more healthy approach. In fact, I am going to share with you some Halloween treats, which don’t require tricking your kids into thinking they are treats!

JAFFA BITES 

Ingredients

(serves 2-3)

  • 1 orange, segmented (can replace with apple or banana)
  • 1-2 tbsp coconut oil, melted
  • ½ tbsp. maple syrup
  • 1 tbsp cacao/dark cocoa

Method

  1. Combine melted coconut oil, maple syrup and cacao until well combined, keeping the mixture warm, dip the orange segments into the ‘chocolate’ and place on lined baking tray
  2. Put in the fridge or freezer and let set

Health benefits: Using fruit to sweeten treats as opposed to refined sugars provides a host of nutritional benefits including dietary anti-oxidants, vitamins, minerals and fibre. The addition of cacao to this recipe boosts the antioxidant content as cacao is naturally rich in health protective flavonoids and also magnesium, an electrolyte used for thousands of bodily processes. Make sure to eat quickly once out of the fridge in case the coconut oil melts!

 

PUFFED QUINOA AND STRAWBERRY TREATS
(http://www.goodchefbadchef.com.au/recipe/puffed-quinoa-and-strawberry-treats/)

Ingredients

(serves 4-6)

  • 1 cup puffed quinoa or puffed brown rice
  • ¼ cup omega blend (milled flaxseed, sunflower seeds, hazelnuts, chia seeds, sesame seeds and pepitas)
  • ½ cup honey
  • ¼ cup extra virgin coconut oil
  • 1 punnet strawberries
  • skewers

Method

  1. In a saucepan heat the honey and coconut oil until combined
  2. In a bowl mix the puffed quinoa and honey mixture
  3. Using skewers, roll the strawberries in the puffed quinoa and honey mixture and place on a baking paper covered oven tray
  4. Place in the fridge for 30-60 minutes until set

 

Health benefits: These treats are not only delicious and fun but are also count towards your child’s daily fruit intake. The addition of omega blend (flaxseeds, sunflower seeds, hazelnuts, chia seeds, sesame seeds and pepitas) offers a source of essential fatty acids necessary for cell nourishment and brain function. Further, the addition of essential fats assists to slow the release of natural sugar from the strawberries and added honey. It will be hard for your kids to stop at just one!

EP_09_Puffed_Quinoa___Strawberry_Treats_3.8

GOJI BERRY, DATE AND QUINOA SLICE

Ingredients

(serves 12)

  • 2 ½ cups quinoa flakes
  • ½ cup chopped dates
  • 1/3 cup goji berries
  • ½ cup maple syrup
  • 1 apple, grated
  • 150g coconut oil, melted
  • 1 cup rice flour
  • 2 eggs, beaten

 

Method

  1. Pre-heat the oven to 160 degrees and line a 25x25cm baking tin with paper
  2. In a medium saucepan, combine the maple syrup and coconut oil until melted
  3. Add the remaining ingredients and thoroughly combine
  4. Spread the mixture evenly into the baking tin
  5. Place in the oven for 20-30 minutes, leave to cool and cut into bars

 

Health benefits: This slice is a perfect replacement for commercial sweets to have at the door ready for any lucky trick-or-treaters. The use of quinoa and rice flour makes this slice gluten-free and with the addition of dates and apple a source of dietary fibre. Coconut oil is used in replace of butter making this slice dairy-free and coconut oil contains caprylic acid, which is believed to have immune protective qualities.

 

SPOOKY PAPAYA BOATS

Ingredients

(serves 4-6)

  • 2-3 small red papaya (whole)
  • 1-2 cups yoghurt

Spooky trail mix

  • ¼ cup coconut flakes
  • ¼ cup goji berries
  • ¼ cup pumpkin seeds
  • ¼ cup cacao nibs
  • ¼ cup sultanas

Method

  1. Cut each papaya in half and scoop out the seeds
  2. Spoon a dollop of yoghurt in each papaya half
  3. In a small bowl combine all ingredients for the spooky trail mix
  4. Sprinkle each papaya boat with a spoonful of the spooky the trail mix

 

Health benefits: Papaya not only tastes delicious but also is a rich source of vitamin C, vitamin A, flavonoids, folate, fibre, magnesium, potassium and copper. The addition of calcium rich yoghurt makes this spooky treat a nutritious option, let your kids grab a spoon and dig in!

 

Nutrition Extras

With all the excitement that surrounds Halloween including arranging costumes and mapping out trick-or-trick routes, it’s easy to forget eating well in the lead up. To keep your child fuelled well for a fun night ahead, here are some simple tips:

  • Start the day with a nourishing and satisfying breakfast
    • eg 1-2 slices toast with ¼ avocado and 1-2 boiled eggs
    • Porridge with grated pear and yoghurt
  • Try to avoid skipping dinner, if a quick option is needed try:
    • Cooked salmon tossed through brown rice pasta with avocado
    • Scrambled eggs or omelette
    • Turkey/chicken mince san choy bow
  • Keep hydration levels up during the day and at Halloween parties
  • Enjoy protein rich snacks during the day
    • eg raw nuts and seeds, yoghurts and boiled eggs
  • If hosting a party try including savoury options such as vegetable sticks and brown rice crackers with hummus, guacamole or beetroot dip
  • Encourage moderation and remind your child they can save some goodies for tomorrow

 

 

Happy Halloween everyone! x