Spooky (healthy) Halloween treats!

Contributed by Isidora (Isi) Muñoz Segovia, Maine SNAP-Ed Nutrition Educator

The spookiest time of the year is here, and with it comes a few days often filled with sugary treats! But how can you balance out the sweets while still giving kids something delicious? The answer is carotenoids—nutrient-packed vegetables that are naturally sweet and provide a healthy boost to their meals.

Have you heard of carotenoids? These pigments give fruits and vegetables their red, orange, and yellow colors. At this time of the year, we have access to phenomenal carotenoids-packed vegetables: pumpkins, squash, and sweet potatoes, among others. There are many health benefits to eating foods high in carotenoids:

  • help prevent eye disease 

  • reduce the chance of cancer

  • great nutritional support for our skin 

  • help us stay hydrated, among other characteristics like : 

  • antioxidants

  • lowering inflammation 

  • help us heal our wounds

Try these two delicious seasonal recipes that contain high amounts of carotenoids as well as an extra Halloween-themed healthy snack for the youngest ones! Buen provecho! Bon appetit! 

Pumpkin Bean Soup

Ingredients:

  • 1 can white beans 

  • 1 onion (small, finely chopped) 

  • 1 cup water 

  • 1 can pumpkin (15 ounce) 

  • 1 1/2 cups 100% apple juice 

  • 1/2 teaspoon cinnamon 

  • 1/8 teaspoon nutmeg, allspice, or ginger 

  • 1/2 teaspoon black pepper 

  • 1/4 teaspoon salt 

Directions:

  • Wash hands with soap and water. 

  • Blend white beans, onion, and water with a potato masher or blender till smooth. 

  • In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.

  • Add the blended bean mix to the pot. Cook over low heat for 15 to 20 minutes, until warmed through

    Voila! Bon appetit! 

Monster Mouths

Peanut Butter

Unpeeled apple slices

Shelled peanuts, pumpkin seeds or golden raisins

Monster mouths are made with peanut butter slathered between two slices of apple, with peanuts added along the rounded edge to symbolize teeth. Substitute with sunflower seed butter and raisins for those with nut allergies.

Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Shannon (shannon.cherry@healthyacadia.org) in Washington County, or Isi (isi.munoz@healthyacadia.org) or Abby (abby.miller@healthyacadia.org) in Hancock County.

POSTTracey CarlsonMaine SNAP-Ed, summer recipes, healthy eating on a budget, healthy food for all, seasonal produce, PSE, seasonal workers, food connections, HFFA