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October 23, 2013
A Fright-less Halloween Treat List, Part 2
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Last week we featured some great tasting, sweet & healthy Halloween treats to try this season in Part One. You can check out that blog here. Here are a few more treat ideas that err more on the side of savory:

Savory Halloween Snacks & Appetizers

  1. Roasted nuts – not just for enjoying the circus or ballgame, these energy packed little morsels are high in omega-3 fatty acids, satisfying protein, and no additives or preservatives if you go raw. Try tossing 3 cups of mixed raw nuts in 1 whipped egg white, sprinkle with 1 tsp. pumpkin pie spice and ¼ tsp. cayenne pepper, and roast them at 300 degrees for 18 minutes to create that holiday sizzle!
  2. Pumpkin seeds – Jack-o’-lanterns are an integral part of everyone’s Halloween decorations, but did you know pumpkin seeds can be part of a healthy diet too? One ounce provides 5 grams of protein, 5 grams of fiber, and 5 grams of fat (4 grams is heart healthy polyunsaturated fat). To roast, coat seeds with cooking spray, sprinkle with desired spices (try garlic powder and Cajun seasoning!), and bake at 325 degrees for 30 minutes or until lightly toasted.  
  3. Black bean s'pooked kitty'- In a food processor, combine one 15.5-ounce can black beans (rinsed), 1/3 cup medium-hot salsa, ¼ cup cilantro leaves, 4 tsps. fresh lemon juice, and 1 small garlic clove until smooth. Arrange assorted fresh vegetables of your choice into the shape of a spooked kitty. Suggestions include celery, cherry tomatoes, broccoli, carrots, green beans, mushrooms, zucchini, and cauliflower.
  4. Whole grain pretzels – Rich in micronutrients thiamin, niacin, and manganese. These salty, crunchy snacks provide 3 grams fiber per 100 calories. Try them dipped in roasted almond or peanut butter or spread with 1-2 laughing cow cheese wedges.


So don't be frightened and overwhelmed by the treats of the season. Instead plan ahead to have some of these healthy snacks on-hand to stay on track with your health. Enjoy!


Written by Amanda Wood

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