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Have A Happy Healthy Halloween By Dana Jacobi
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Shake 'N Bake® Chicken Nuggets Tomato Soup With Black Olive Eyeballs
Simple Precautions Can Make Halloween Less Bewitching Adults can make Halloween less bewitching for youngsters by taking simple precautions, says a Ball State University safety expert. "Halloween may be fun for the kids, but the trick-or-treat neighborhood circuit can be unsettling for parents," said Robert Fey, associate director of Ball State’s Public Safety Department. "Concerns about children’s safety can darken the day more quickly than a black cat." Fey’s suggestions include:
"To avoid troubles, host a Halloween party at home complete with costumes, treats, games, contests, music, scary stories, movies and more," Fey said. "Make your haunted house the place to be on Halloween." Source: Ball State University, October 2003
Tips For Taming The Halloween Sugar Monster For many youngsters, Halloween is a time to gobble down as much candy as possible. But, it also can be an opportunity to teach children about healthy eating, says a registered dietitian at Ball State University. The lessons children learn now can help keep them from becoming overweight or obese, said Judith Burns Lowe, director of Ball State’s dietetic program. "Parents are in charge of what children have available to eat," Lowe said. "Parents should be creative in teaching children that to use anything in excess, can contribute to serious problems." According to a 1999 report by the U.S. Surgeon General’s office, 13 percent of children aged 6 to 11 years and 14 percent of adolescents aged 12 to 19 years were overweight. Risk factors for heart disease, such as high cholesterol and high blood pressure, occur with increased frequency in overweight children and adolescents compared to children with a healthy weight. Lowe’s strategies for parents include:
Lowe said that children should enjoy candy collected during Halloween activities. "As a parent I always emphasized that other foods were more valuable to good health but that candy in small amounts was not a problem especially if children brushed their teeth after eating it," she said. Source: Ball State University, October 2003
Candy Carb Counts Sweets, eaten in moderation, are OK ~ Here's a list of candy equal to about 15 grams of carbohydrate: One fun-size chocolate bar 11 candy corns 4 Starbursts 1/2 stick Twix 2 sticks Kit Kat 30 Reese's Pieces 1/2 pack of M&M's plain or peanut 1 piece of Fruit-by-the-Foot 6 Hi-C gummy fruits 5 LifeSavers gummy saver 3 Twizzlers 3 Tootsie Rolls (small) 6 Junior Mints 16 Good & Plenty's 15 Skittles 9 Sweet Tarts 2 Jolly Ranchers 1 Tootsie Pop Here's a sampling of carbohydrate gram counts for candy bars: Baby Ruth bar (2 oz.) 37 Butterfinger (2 oz.) 41 Hershey's almond bar (1.45 oz.) 20 Nestle Crunch (1.5 oz.) 28 Gummy Bears (11 pieces) 30 Milky Way bar (2.15 oz.) 43 Snickers bar (2.07 oz.) 36 3 Musketeers (2.13 oz.) 46 Heath Bar (1.4 oz.) 25 Source: Joslin Diabetes Center
Preparing For Halloween Gaelic custom called for an autumn festival on the last day of October to mark the beginning of winter. Giant bonfires became symbolic to honor the sun god and to frighten away evil spirits. The custom of jack--o'-lanterns began in the early United States after a plentiful fall harvest of pumpkins. Taffy pulls, corn-popping parties and hayrides became part of the celebration. Consider these inexpensive ways to encourage fall fellowship:
Source: Daily Bread, Reflections and Recipes for Quick and Healthy Eating, ©1997 by M.J. Smith, RD.
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Friday night,
October 31, is Halloween. "Who ya gonna call," as they say in the movie
Ghostbusters, and what are you going to do to celebrate? If you have children, you are probably already overwhelmed with finding just the right Halloween costume for them. If they are young enough to require a trick-or-treat escort, make the effort to get into the act yourself. Dig out hanks of yarn, shabby old clothes, old bed sheets and anything else you can turn into a costume, and discover how much fun Halloween can be for grown-ups. Too undignified? Think of the Halloween Parade in New York City’s Greenwich Village. Bystanders have such a good time at this festive celebration that many return the next year, in costume, to join the procession. By now, this exuberantly attired throng has turned this local amusement into a nationally televised media event. Whether or not you dress up, it is easy to join in the party atmosphere this weekend by serving a menu of foods with Halloween colors and themes. Easy starters include carrot, sweet potato, or black bean soup, perhaps ladled out of a large pumpkin, or served individually in scooped-out miniature pumpkins. Black bean chili is a Halloween classic, but also consider grilled salmon accompanied by black bean salsa. Or, for quick, casual fare, roll up slices of grilled chicken with the salsa in an orange-colored wrap. Halloween need not mean handing out sweets full of empty calories. Instead give small bags of trail mix, dried fruit, or oatmeal cookies. In the apartment building where I live, so many parents accompany the little residents that I keep these Healthy Power Treats (recipe below) on hand just for them. Based on the familiar squares of puffed rice mixed with melted marshmallows, this healthful version uses whole grain cereal. It is also studded with nuts and raisins. To keep it neat, I hand out these squares individually wrapped in plastic. AICR Dana Jacobi is the author of The Joy of Soy, recipe creator for AICR’s Stopping Cancer Before It Starts, and weekly columnist for AICR's Something Different. Ed. Note: Most of the recipe suggestions above are designed for grownup tastes, so we've included some new Halloween recipes (below) especially designed for your little munchkins. Whether you're having a Halloween party for the kids or just need more snacks to accompany Dana Jacobi's delicious whole grain Power Treats, you won't find any tricks in our bag of healthy treats! For even more Halloween tips and recipes for your diabetic child, click on our 2002 feature: Halloween And Your Diabetic Child: Trick? Or Treat?
HEALTHY WHOLE-GRAIN POWER TREATS 3 cups (half 10-ounce bag) miniature
marshmallows Coat a 9-inch square baking dish
with cooking spray. Line pan with plastic wrap, letting edges hang over sides of pan. Coat
plastic with cooking spray. Coat a wooden mixing spoon with cooking spray and set aside,
close to stove. Per (1 Square) Serving: 128 Cal; 5 g Total Fat (1 g Sat Fat); 21 g Carb; 27 mg Sodium; 2 g Protein; 2 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Fruit; 1 Fat.
MULLED
"CIDER" 6 cups hot decaffeinated or caffeinated tea Combine all the ingredients in a large saucepan. Bring to a simmer. Simmer for 20 minutes to allow the spices to permeate the liquid. Ladle into mugs. Leftovers will keep in the refrigerator 2 to 3 days. Rewarm in the microwave. Makes 7 Servings. Per (1 Cup) Serving: 30 Cal; 00 g Total Fat; 7 g Carb; 00 mg Cholesterol; 7 mg Sodium; 6 g Sugars. Exchanges: 1/2 Carb.
ABRACADABRA
MAGIC BREW 1 (8-ounce) carton low-fat vanilla yogurt *If using regular orange soda instead of diet soda, increase Calories to 67, Carbs to 15 g, and count as 1 Starch Exchange. Put vanilla yogurt, orange juice, and 2 cups of the orange soda in the blender container. Cover and blend on high speed until combined. Pour mixture into two ice cube trays and cover trays with plastic wrap. Put trays in the freezer and freeze for 6 hours or overnight. Just before serving, remove frozen cubes from one of the ice cube trays. Put the cubes in blender container and add 1 cup of the remaining orange soda. Cover and blend on high speed until slushy. Pour into 6 glasses. Repeat with remaining frozen cubes and remaining 1 cup of orange soda. Serve immediately. Makes 12 Servings. Per (1/2-cup) Serving using diet orange soda: 30 Cal; Trace Fat; 6 g Carb; 1 mg Cholesterol; 24 mg Sodium; 1 g Protein. Exchanges: FREE (Less than 1/2 Carb).
TOMATO
SOUP WITH BLACK OLIVE EYEBALLS 1 (15-ounce) can low-sodium tomatoes In a 2-quart or larger pot, add all the ingredients except the cornstarch mixture and the black olives. Cook over medium heat, partially covered, for 30 minutes. Remove the bay leaf. Purée the soup in a blender and then strain it through a fine sieve. Return soup to the pot and bring it back to a boil. Slowly add the cornstarch mixture to the soup while whisking until the soup reaches the desired thickness. Turn the heat down and simmer the soup gently for 5 minutes. Add the sliced black olives. Remove from heat and serve. Makes 4 Servings. Sodium Alert! This recipe is not recommended for those on low-salt meal plans. Per Serving (1/4 recipe): 74 Cal; 1 g Total Fat; 16 g Carb; 00 mg Cholesterol; 673 mg Sodium; 2 g Protein; 2 g Dietary Fiber; 6 g Sugars. Exchanges: 1 Starch.
PIZZA PUFFS 1 (4.5-ounce) package reduced-fat
refrigerator buttermilk biscuits Preheat oven to 450°F. Spray a small baking sheet with nonstick spray coating. Set aside. In a custard cup, mix together the tomato sauce and Italian seasoning. Set aside. Open the biscuit carton and separate the biscuits. Place them on the baking sheet. With a small spoon, spread the tomato sauce and seasoning mixture on the biscuits, dividing the mixture evenly. Bake in the center of the oven for 8 to 10 minutes, or until golden. Serve hot. Makes 6 Servings. Tip: Leftovers will keep 1 to 2 days in the refrigerator, tightly wrapped. Per (1 Piece) Serving: 54 Cal; 1 g Total Fat; 10 g Carb; 1 mg Cholesterol; 191 mg Sodium; 2 g Protein; 1 g Sugars. Exchanges: 1 Starch.
PUMPKIN
COOKIE STICKS 1/2 cup soft tub margarine (suitable for
baking) Preheat oven to 350°F. Cream margarine and sugar together until blended in large bowl; add pumpkin, syrup, vanilla, and egg substitute or egg whites; beat well. Into a separate bowl, sift flour, baking powder, baking soda, cinnamon, nutmeg and ginger. Add to creamed mixture and mix well. Drop dough by 2 level Tablespoonfuls onto cookie sheets sprayed with vegetable cooking spray. Insert a stick into one side of cookie. Gently press almond and raisins into dough to make mouth, noses and eyes. Bake 15 to 20 minutes. Cool completely on wire racks. Store in a tightly covered container. Makes 31 Cookie Sticks. Per (1 Cookie Stick) Serving: 79 Cal; 3 g Total Fat; 11 g Carb; 00 mg Cholesterol; 73 mg Sodium; 1 g Protein. Exchanges: 1 Starch; 1/2 Fat.
EASY
CARAMEL POPCORN 10 cups popped low-fat microwave popcorn Preheat oven to 350°F. Spray a large jelly roll pan or rimmed cookie sheet with nonstick spray coating, and set aside. Place the popcorn in a large ceramic or glass bowl, and set aside. In a 1-cup measure or similar microwave-safe bowl, combine the caramels, syrup, and water. Cover with wax paper and microwave on HIGH power for 40 seconds. Stir. Microwave for an additional 30 seconds until the caramels are completely melted. Being very careful to keep fingers away from the hot syrup, slowly pour the caramel mixture over the popcorn, stirring with a large wooden spoon to coat evenly. Spread the popcorn evenly on the prepared baking pan. Bake the popcorn for 4 to 6 minutes until the syrup hardens slightly. Cool before serving, or store tightly covered at room temperature. Leftover popcorn will keep for 4 to 5 days. Makes 10 Servings. Per (1-Cup) Serving: 53 Cal; 1 g Total Fat; 11 g Carb; 1 mg Cholesterol; 59 mg Sodium; 1 g Protein; 1 g Dietary Fiber; 6 g Sugars. Exchanges: 1 Carb (Starch).
PEANUT
BUTTER JACK-O'-LANTERNS Filling: 1 cup canned solid pack pumpkin Cookie Dough: 1-1/2 cup unbleached, all-purpose white
flour Preheat oven to 350°F. To prepare Filling: In small saucepan, combine pumpkin, sugar, spice and raisins. Cook, over low heat, stirring occasionally, 10 minutes. Chill while preparing cookie dough. To prepare Cookie Dough: In a small bowl, combine flour, baking powder and salt. In a large bowl cream sugar and peanut butter until light and fluffy. Add eggs, water and vanilla; mix well. Add dry ingredients to peanut butter mixture and mix until well-blended. On lightly floured surface, roll out half the dough to 1/8-inch thickness. Cut with floured pumpkin-shaped cookie cutter. Place on ungreased cookie sheet. Top each cookie with 1 rounded teaspoon filling. Roll out and cut remaining cookie dough. Top each filled cookie with a second cookie; press lightly at edges to seal. Bake 12 to 14 minutes or until lightly browned. Yield: 18 large Cookies. Tip: Cooled cookies may be wrapped securely and frozen after baking, if desired. Per Cookie: 203 Cal; 6 g Total Fat (1 g Sat Fat); 32 g Carb; 24 mg Cholesterol; 152 mg Sodium; 90 mg Potassium; 7 g Protein; 1 g Fiber. Exchanges: 1-3/4 Starch; 1/4 Fruit; 1 Fat.
SCREWS AND
BOLTS 1/4 cup reduced-fat tub style margarine (4.5
g Fat/Tbsp) Preheat oven to 300°F. Coat a large shallow baking pan with nonstick cooking spray and set aside. In a 1-cup measure or similar small microwave-safe bowl, mix together the margarine, Worcestershire sauce, chili powder, paprika, garlic powder, salt (if desired) and hot pepper sauce. Cover with wax paper, and microwave on HIGH power about 1 minute, or until margarine is almost melted. Stir to combine ingredients. Set aside. In the baking pan, combine the pretzels, wheat squares, bran squares, and toasted oat O's. Slowly drizzle the margarine mixture over the cereal mixture, lifting and stirring very well to coat the cereal and pretzels as evenly as possible. Bake for 25 minutes, stirring twice to prevent mixture on the bottom from burning, or until mixture is crisp. Cool the pan on a wire rack. Stir in the raisins and apricots while the mixture is still warm. Cool before serving. Store in an air-tight container. The mixture will keep for up to a week at room temperature. Makes 14 (1/2-Cup) Servings. Per (1/2-Cup) Serving: 123 Cal; 2 g Total Fat; 26 g Carb; 00 mg Cholesterol; 172 mg Sodium; 3 g Dietary Fiber; 2 g Protein; 8 g Sugars. Exchanges: 1 Starch; 1/2 Fruit; 1/2 Polyunsaturated Fat.
JACK-O'-LANTERN
SANDWICHES 2 sliced dark bread (i.e., pumpernickel or
dark whole wheat) On one slice of bread, cut out a jack-o'-lantern face. Place a slice of cheese on an uncut slice of bread. Broil or toast in the oven until cheese is melted. Remove from oven and top with the cut-out-face slice of bread. Makes 1 Sandwich. Sodium Alert! This recipe is not recommended for those on low-sodium meal plans. Per Sandwich: 181 Cal; 5 g Total Fat (2 g Sat Fat); 27 g Carb; 10 mg Cholesterol; 683 mg Sodium; 10 g Protein; 3 g Dietary Fiber. Exchanges: 1 Lean Meat; 2 Starch; 1 Fat.
PIZZA ON A
STICK 1/2 pound pepperoni sausage, cubed Assemble the kabobs on toothpicks with the cheese in the middle. Place on nonstick baking sheet and heat in a 350°F oven for 5 minutes, or until warmed through. Makes 16 Servings. Per Serving: 121 Cal; 10 g Total Fat; 1 g Carb; 24 mg Cholesterol; 385 mg Sodium. Exchanges: 1 High-Fat Meat; 2 Fat.
SHAKE
'N BAKE® CHICKEN NUGGETS 5 (about 1-1/2 pounds) boneless, skinless
chicken breast halves, cut Preheat oven to 400°F. Spray a shallow baking pan with cooking spray; set aside. Shake chicken pieces with coating mixture; discard any remaining mixture. Place on prepared baking pan and bake 10 to 15 minutes or until cooked through. Serve with barbecue sauce or honey, if desired. Makes 6 Servings. Per (1/6 recipe) Serving (w/o optional sauce or honey): 164 Cal; 4 g Total Fat (1 g Sat Fat); 9 g Carb; 353 mg Sodium; 22 g Protein. Exchanges: 1/2 Starch; 3 Very Lean Meat; 1 Fat.
POPCORN CAKE 1/2 cup unpopped plain popcorn Pop the popcorn according to the package directions. Add salt, if desired; set aside to cool. In a medium pot, melt the marshmallows and margarine over low heat, stirring constantly, until smooth. Combine the candy-coated milk chocolate candies with the cooled popcorn. Remove the marshmallow mixture from the heat, and pour over the popcorn and candies. Mix gently. Spoon the mixture into a 13- x 9- x 2-inch pan or a 2-quart oblong pan which has been coated with nonstick cooking spray. Refrigerate until the mixture hardens, so it's easier to cut. Makes 20 Popcorn Cakes. Per (1 Square) Popcorn Cake: 126 Cal; 7 g Total Fat (2 g Sat Fat); 16 g Carb; 1 mg Cholesterol; 63 mg Sodium; 1 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch (Other Carb); 1 Fat.
CHEDDAR
CHEESE COOKIES 3/4 cup flour Preheat oven to 375°F. Combine flour, margarine, sugar, vanilla, egg, cinnamon, baking powder and salt. Mix well. Add oatmeal, cheese and raisins. Mix well. Stir in apple. Drop by tablespoons onto ungreased cookie sheet. Bake 15 minutes or until golden brown. Yield: 24 Cookies. Per (1 Cookie) Serving: 122 Cal; 7 g Total Fat (4 g Sat Fat); 14 g Carb; 26 mg Cholesterol; 131 mg Sodium; 2 g Protein; 1 g Dietary Fiber; 7 g Sugars. Exchanges: 1 Starch; 1-1/2 Fat.
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