Here are some ideas for healthy food you can prepare quickly at Halloween.
B.E.A.T. in a Pocket
Serve a healthy meal everyone will enjoy and beat the time crunch this Halloween night, or any busy weeknight, with breakfast for dinner. Your kids may like plain eggs, but it's easy to add an adult twist by stuffing your pita with bold, flavourful ingredients.
2 slices reduced-salt bacon, cooked and chopped
0.5 ml (1/8 tsp) pepper
2 whole-wheat pita pockets
1 tomato, sliced
1/2 avocado, diced
Warm bacon in non-stick skillet over medium heat.
In a small bowl, whisk eggs and pepper; pour into skillet. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains.
Cut pitas in half; open halves and place tomato slices inside. Spoon in scrambled eggs and avocado.
Makes 4 servings.
Preparation Time: 8 minutes
Cooking Time: 5 minutes
Cheese B.E.A.T.: Instead of bacon, use 60 g (2 oz) sliced brie or shredded cheddar or mozzarella.
Veggie B.E.A.T.: Instead of avocado and tomato, add texture by using one small chopped sweet red or green pepper and one grated carrot.
B.E.A.T. in a Tortilla: Instead of pita bread, use whole-wheat tortillas. Roll up scrambled eggs, tomatoes and avocado inside tortilla.
Source: Egg Farmers of Canada.
These eyeballs make a fun dinner or a Halloween party appetizer. You can substitute extra-lean ground beef or veal for the poultry.
125 ml (1/2 cup) dry seasoned bread crumbs, divided
175 ml (3/4 cup) shredded white cheddar cheese
1 large clove garlic, minced
2 ml (1/2 tsp) each dried basil and thyme leaves
1 ml (1/4 tsp) fresh ground pepper
500 g (1 lb) extra-lean ground chicken or turkey
1 jar (375 ml/12 oz) queen-size pimento stuffed green olives, drained
Pasta sauce (optional)
Heat oven to 190 C (375 F). Line a baking sheet with parchment paper.
In a large bowl, stir together egg and 45 ml (3 tbsp) of the bread crumbs, cheese, garlic, basil, thyme and pepper. Add chicken and, using hands, mix well to combine. Using about 15 ml (1 tbsp) of the mixture, roll into a ball and then roll into remaining breadcrumbs and place on baking sheet. Repeat with remaining mixture.
Push 1 olive into each meatball and reshape as necessary to form eyeball. Bake for about 15 minutes or until golden brown and no longer pink inside.
Serve with pasta sauce, if desired.
Tip: Taste an olive before starting and if they are salty, drain and rinse to help reduce the saltiness in the finished dish.
Makes about 30 meatballs.
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Source: Dairy Farmers of Canada.
This twist on classic rice pudding can be served as a nutritious breakfast or a dessert on Halloween day.
500 ml (2 cups) water
2 sticks cinnamon
250 ml (1 cup) quinoa, rinsed well
15 ml (1 tbsp) cornstarch
15 ml (1 tbsp) sugar
5 ml (1 tsp) ground cinnamon
375 ml (1 1/2 cups) 2 per cent milk
50 ml (1/4 cup) maple syrup
175 ml (3/4 cup) dried cranberries or raisins
250 ml (1 cup) 1 per cent vanilla yogurt
Suggested Toppings: Cinnamon sugar, chopped walnuts, dried cranberries, granola, berries and/or diced apples
In a medium saucepan, bring water and cinnamon sticks to a boil over high heat; stir in quinoa. Reduce heat to low; cover and simmer for 12 minutes or until quinoa is tender. Drain any excess liquid and remove cinnamon sticks; set aside.
In a small bowl, combine cornstarch, sugar and cinnamon. In same saucepan, whisk milk, maple syrup and cranberries; bring to a boil over medium-high heat. Reduce heat to low; whisk in cornstarch mixture and cook, stirring, for about 1 minute or until slightly thickened.
Stir in quinoa and cook, stirring occasionally, for 5 minutes or until slightly thickened. Refrigerate for 1 hour or until cool.
Stir in yogurt. (The pudding will thicken considerably as it cools; add yogurt to desired consistency.) Serve with suggested toppings.
Makes 1.25 l (5 cups).
Preparation Time: 5 minutes
Cooking Time: 30 minutes
Refrigeration Time: 1 hour
Rinse quinoa very well or it will taste bitter. When cooked, it has a nutty flavour. To further enhance the flavour, lightly toast the quinoa after rinsing.
Substitute 250 ml (1 cup) chopped apple for cranberries.
Source: Dairy Farmers of Canada