Wellness For The Family: Healthy Halloween Recipe Ideas

Eating healthy can be scary in a good way with these Halloween dishes!

Registered Dietitian Grace Derocha, with Blue Cross Blue Shield of Michigan, has a meal and some spooky Halloween treats to share.

Healthy Apple Cinnamon Muffins with Greek Yogurt

Ingredients

Muffins

  • 1 cup white whole wheat flour or plain white flour
  • 1 tablespoon cornstarch
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 large egg
  • 1/2 cup apple cinnamon flavored Greek yogurt or plain
  • 1/4 cup melted coconut oil or heart healthy oil
  • 1/2 teaspoon vanilla extract
  • 1/2 cup brown sugar lightly packed
  • 1 cup peeled and chopped apple- I recommend Granny Smith
  • 1/2 teaspoon lemon juice

Topping

  • 3 tablespoons white whole wheat flour or plain white flour
  • 2 tablespoons quick oats
  • 1/2 teaspoon ground cinnamon
  • 3 tablespoons brown sugar not packed
  • 2 tablespoons and 1/4 melted coconut oil

 Instructions

  1. Preheat the oven to 350 degrees F. Spray 9 cavities of a muffin tin and lightly flour. Do not use muffin liners as these muffins will stick to them. Set aside.
  2. In a large bowl, pour in the flour. Remove 1 tablespoon of the flour and return it to the flour container. Add in the cornstarch, baking soda, salt, and cinnamon. Mix until combined.
  3. In another bowl, mix together a large egg (organic recommended for flavor purposes), Greek yogurt (I use apple cinnamon in these muffins and love it! Plain or vanilla will also work. Full fat or 1% for best results — fat free tends to be a bit watery), coconut oil (measured when melted), vanilla extract, and brown sugar. (IF you are used to healthier muffins/snacks 1/3 cup brown sugar should be great for you and if not I would recommend doing 1/2 cup) Mix until well combined.
  4. Peel and finely chop the apple. Toss with the lemon juice and discard any extra lemon juice that doesn’t coat the apples. Toss with the flour mixture. (this is important to keep the apples dispersed evenly throughout the muffins).
  5. Mix the wet and dry ingredients until JUST combined. Over-mixing yields denser muffins.
  6. Fill up 9 muffin cavities evenly with the mixture — each cavity will be a little over 3/4ths the way full.
  7. In another bowl, toss together the flour, quick oats, cinnamon, and brown sugar. Pour in the coconut oil (measure when melted) and mix to combine. Add a bit more coconut oil if too dry or a bit more flour if too wet.
  8. Top each muffin evenly with this crisp topping.
  9. Fill the empty cavities of the muffin tin with water to ensure even baking.
  10. Bake for 20-25 minutes or until a fork when inserted in the center comes out clean.
  11. Remove and allow to cool for a few minutes before removing the muffins from the tin. Use a spoon to coax the muffins out after about 5-10 minutes.
  12. Store muffins in an airtight container in the fridge. Warm in the microwave for 10-15 seconds before enjoying if desired.
  13. Muffins best enjoyed within 3 days.

Orange and Walnut Stuffed Dates (“Cockroaches”)

Ingredients

  • 30 Dried Dates
  • 4 Ounces Cream Cheese
  • 1/2 Cup Walnuts
  • 1 Tablespoon Orange Juice
  • 1 Tablespoon Honey
  • Zest of 1 Orange

Instructions

  1. Split the dates down the middle leaving one side attached.
  2. In a small bowl, beat the cream cheese until creamy. Add in the honey and orange juice and beat again another minute. Stir in the zest and 1/4 cup of the chopped walnuts.
  3. Place filling in a ziploc bag with the corner cut off or piping bag. Fill the center of each date with the cream cheese filling. Top with additional toasted walnuts and extra zest if desired.
  4. Store in the refrigerator.

Eyeball Pasta Dinner

Ingredients

Zoodles or noodles of choice

  • 2 large zucchinis
  • Spiralizer
  • Olive oil

Turkey Marinara Sauce

  • 1 package lean ground turkey
  • 14 ounces marinara sauce
  • 2 Tbsp. Italian blend spices
  • 2 Tbsp. fresh basil, chopped
  • 1 clove garlic, minced

Eyeballs

  • Fresh mozzarella balls
  • Black olives

Instructions

Zoodles

  1. Use spiralizer as instructed to make zucchini noodles, called zoodles. If you do not have a spiralizer, you can finely chop zucchini into strips.
  2. Saute zoodles in olive oil or other favorite heart healthy oil for about 3-5 minutes until al dente.
  3. You can also use favorite noodles of choice and cook according to package al dente.

Turkey Marinara Sauce

  1. Heat a medium skillet over medium-high heat. Add in the ground turkey and cook until browned.
  2. Drain any excess grease and then add in the marinara sauce, herbs, garlic, salt and pepper to taste.
  3. Simmer on low heat until ready to use.

To Serve

  1. Place zoodles or noodles on plate with turkey marinara sauce on top.
  2. Cut mozzarella balls in half and place on top of sauce. Place a slice of black olive on each piece of mozzarella to look like an eyeball.
  3. Serve hot. Enjoy!

For more recipes and health and wellness tips, visit AHealthierMichigan.org.

 

Categories: Recipes, the four, Wellness for the Family