Healthy Halloween Recipe: Severed Ear

Nothing screams Halloween like a dismemebered body part or two. With some inspiration from our Severed Fingers and Halloween Eye recipe, we came up with our newest creation: a Severed Ear! It's amazing to see what can happen in the Healthy Kitchen with a little peanut butter mousse, some raspberries and creativity will create. Add this eerie but delectable treat to your Halloween spread.



Ingredients: 

Ear (Peanut butter mousse):

8 ounces Cream cheese, fat free

1 ½ cups Confectioners’ sugar

½ cup Creamy peanut butter

1/3 cup Milk, skim

16 ounces Cool Whip, fat free, thawed out

1 teaspoon Molasses (optional)

For the “blood”:

1 pint Raspberries, frozen or fresh

Method:

Ear:

• In a mixing bowl combine cream cheese, confectioners’ sugar and peanut butter. Mix well.


• Slowly add milk and beat at medium speed until smooth.


• Fold in thawed cool whip.


• Add molasses if a darker, more realistic “skin tone” is desired.


• Cover and freeze until firm in a pastry specific ear mold.


• Once you remove the ear from the mold, enhance it with cocoa powder to add shape and dimension.

Blood:

• Add raspberries to a small sauce pot turn on to medium heat and let cook for about 10-15 minutes or until raspberries soften. Cool


• Add raspberries to blender and blend until smooth.


• Strain seeds out of blended raspberries creating a smooth consistency, use cold.

Nutrtion: 

Serves: 20

Serving Size: ¼ cup

Calories: 130

Fat: 3 grams

Healthy Halloween Recipe: Broken Glass Cupcake

This Halloween recipe is a trick and a treat, all in one. The Broken Glass Cupcake looks dangerous and delicious at the same time. But no worries, the "broken glass" is the 'trick'- so no one will get hurt eating it. Your waist line is safe, too; these cupcakes are under 200 calories and only 5 grams of fat. Happy Halloween!



Ingredients: 

For the cupcakes:

All-purpose flour 2 cups

Wheat flour ½ cup

Sugar 1 1/2 cups

Cocoa powder 1 tablespoon

Baking soda 1 teaspoon

Salt 1 teaspoon

Buttermilk, nonfat 1 cup

Vegetable oil ½ cup

Plain yogurt, nonfat ½ cup

Eggs, large 2 each

Vanilla extract 1 ½ teaspoon

White distilled vinegar 1 teaspoon

Red food coloring 2 tablespoon

For the frosting:

Heavy whipping cream 1 cup

Powdered sugar ¼ cup

Vanilla extract 2 teaspoons

Fat-free cream cheese 8 ounces 

For the “glass”:

Sugar 1 ½ cups

Water ¾ cup

For the “blood”:

Raspberries, fresh or frozen 1 pint

Method:

Cupcakes:

• Preheat oven to 350°F.


• In medium size bowl, sift all dry ingredients.


• In stand mixer bowl or other mixing bowl; add buttermilk, vegetable oil and non-fat plain yogurt.


• Alternate between adding the dry mix and the two eggs.


• Then add the vanilla extract, red food coloring, and vinegar.


• Mix until batter is well mixed; scrap the sides of the bowl to make sure all dry ingredients are incorporated.


• Spray two 8 inch cake pans with non-stick pan spray or a cup cake pan.


• Pour batter as evenly as you can into each cake pan (batter will be slightly runny).


• Bake in oven for about 30 to 35 minutes.

Frosting:

• In a large mixing bowl, add heavy whipping cream. Using an electric mixer, whip cream on high, until soft peaks form. (About 3 minutes).


• In a separate mixing bowl, add cream cheese. With the paddle attachment mix on medium-high speed until cream cheese is softened.


• Add powdered sugar and vanilla extract to cream cheese, combine well


• Add cream cheese mixture whipped cream, fold cream cheese mixture into whipped cream. Be careful to not over mix, folding will help keep the fluffy whipped cream consistency.


• Once combined, the frosting is ready to be served, otherwise store in refrigerator for up to 7 days.

Glass:

• Bring sugar and water to a boil in a small sauce-pan. Stirring until sugar dissolves.


• Reduce heat to medium-high and cook until mixture just starts to turn pale gold around edges.


• Remove from heat and immediately pour onto silicone mat. Working quickly, tilt mat to spread caramel edges to make a thin layer.


• Let cool to harden.

Blood:

• Add raspberries to a small sauce pot turn on to medium heat and let cook for about 10-15 minutes or until raspberries soften. Cool


• Add raspberries to blender and blend until smooth.


• Strain seeds out of blended raspberries creating a smooth consistency, use cold.

Nutrition: 

Serves: 20

Calories: 180

Fat: 5 grams

 

Healthy Halloween Recipe: Skull Meatloaf

Halloween is less than 3 weeks away; that means it's time for some, tasty and slightly terrifying recipes from our H3 Healthy Kitchen Executive Chef Karla Williams! We'll be sharing a healthy Halloween recipe each Monday in October, so keep your eyes peeled for scary and scrumptious recipes. First up is our Skull Meatloaf, packed with ground beef, quinoa and vegetables! If you're kids don't like veggies, this recipe is sure to change their minds.

 



Ingredients:

2 pounds Beef, ground, lean (90/10)

2 each Eggs

¼ cup Parmesan cheese, shredded

½ teaspoon Black pepper, ground

½ teaspoon Salt

¼ cup Tomato paste (divided)

1 tablespoon Molasses

1 tablespoon Oregano, fresh, minced

1 cup Mushrooms

1 cup Carrots, diced

2 tablespoons Garlic cloves

2 cups Onion, diced

½ teaspoon Olive oil

1 tablespoon Worcestershire sauce

¼ cup Quinoa, uncooked

½ cup Red wine

 

 



Method:

• Preheat oven to 350 degrees.


• Combine quinoa and red wine in a small sauce pot.


• Turn heat on high and bring saucepot to a boil, once the wine begins to boil, turn heat down to low and cover sauce pot with a lid. Allow the quinoa to steam, about 17 minutes. The quinoa will absorb all of the liquid when it is done. Fluff with fork once it is done. Allow mixture to cool.


• In a food processor combine; oregano, mushrooms, carrot, garlic, and onion then processes until minced.


• In a large sauté pan add olive oil and turn on medium heat, add minced vegetable mixture and 2 tablespoons of tomato paste. Sauté mixture for about 8-10 minutes or until the liquid has cooked off. Allow mixture to cool.


• In a large bowl, combine; cooled cooked quinoa, cooled sautéed vegetable mixture and remaining ingredients; beef, eggs, parmesan cheese, salt, pepper, and Worcestershire sauce.


• Lightly spray a muffin pan with non-stick spray, then scoop ½ cup portions of meat mixture into muffin pan.


• Place in preheated oven and bake for about 20-24 minutes, or until the thermometer registers 160 degree internal temperature.


• While the meatloaf is cooking, in a small bowl combine the 2 tablespoons of tomato paste with molasses.


• Once the meatloaf is done, brush the molasses mixture on top of each meatloaf.

Nutrtion:

Serves: 8

Calories: 250

Fat: 8 grams

Healthy Halloween Recipe: Panna Cotta Eye

Celebrating the holidays all begins with Halloween, inside the Healthy Kitchen. What better way to ring in the season with a little tasty, ghastly treat? This more healthy alternative to processed sugar not only tastes great, but fits the holiday! A perfect treat for your Halloween parties, the kids and for you!



INGREDIENTS:

Panna Cotta:

1 envelope Unflavored gelatin

¼ cup Water

2 cups Skim-milk

½ cup Sugar

1 ½ cup Plain non-fat Greek yogurt

1 teaspoon Coconut Extract

2 each Kiwi, sliced thin

Raspberry Sauce:

1 pint Fresh Raspberries

Method:

Panna Cotta:

• Place eleven 6-ounce narrow wine glasses (for the perfect eyeball shape) otherwise use custard cups or ramekins in a shallow baking pan, then set aside.


• In a small bowl, sprinkle gelatin over the water (do not stir). Let stand for 5 minutes.


• Meanwhile, in a medium saucepan, combine ½ c of the milk and the sugar.  Cook over medium heat until heated through, stirring to dissolve the sugar (do not boil).  Add gelatin mixture; stir until gelatin is dissolved.  Remove from heat.  Whisk in yogurt until smooth.  Whisk in the remaining 1 ½ cups milk and the coconut extract.


• Place kiwi slice at the bottom of the cup, then ladle mixture into cups/wine glasses.


• Cover pan with plastic wrap.  Refrigerate panna cotta for 4 to 24 hours.


• To serve, immerse the bottom half of each custard cup in hot water for about 10 seconds.  Run a small knife around edge to loosen.  Invert custard onto a dessert plate.  Sprinkle custards with berries and garnish with fresh mint leaves and raspberry sauce.

Raspberry Sauce:

• Place raspberries in a small sauce-pot and cook on low-medium heat for about 10 minutes, stirring occasionally.


• Once the raspberries have softened and cooked down allow to cool.


• Pour raspberries in a blender and blend until smooth.


• Chill until ready to serve.

Nutrition:

Panna Cotta:

Servings: 11

Serving Size: 1 ramekin

Calories: 50 kcal

Fat: 1gm

Raspberry Sauce:

Servings: 8

Serving Size 2 T

Calories 5 kcal

Fat: 0 gm

 

H3 Halloween Chocolate Whoopie Pie by Carrie Adams

With Halloween coming up next week, we're getting into celebration mode here in the H3 Healthy Kitchen. Today, we've dressed up one of our favorite sweet treats in honor of Halloween, the Chocolate Whoopie Pie. Enjoy this festive and healthy alternative with your family instead of all the highly processed, sugary candies and chocolates this Halloween.



Ingredients:

Cake:

1 1/2 cup      All purpose flour

1/3 cup        Cocoa powder

3/4 teaspoon Baking soda

1/2 teaspoon Salt

3/4 cup        Fat-free buttermilk

3/4 teaspoon Vanilla extract

1/3 cup        1% Cottage Cheese, pureed

1/2 cup        Brown Sugar

1 each           Egg

Filling:

16 ounces     Fat-Free Whipped Topping (Cool-whip)

4 drops         Orange food Coloring

Method:

• Preheat oven to 375 degrees. Lightly spray a cookie sheet with pan spray.


• Combine dry ingredients: flour, cocoa powder, baking soda and salt in a medium-sized mixing bowl then mix.


• Combine wet ingredients: buttermilk, vanilla extract, brown sugar, cottage cheese and egg. Mix well.


• Slowly add the wet mixture into the dry mixture. Allowing the dry mixture to just absorb the wet mixture. (Do not over mix.)


• Once the mixture has combined (some clumps are fine) scoop 1/2 ounce of mixture onto the greased cookie sheet.


• Bake whoopie pies at 375 degrees for 11 minutes.


• Remove from the oven and allow to cool.


• For the filling: Gently fold in the coloring with the whip topping. Stuff each whoopie pie with 1 ounce of filling. Enjoy!

Nutrition:

Servings: 15

Calories: 120

Fat grams: 1.5

Wellness Wednesday: Halloween Survival

Healthy Halloween Treats

Halloween is approaching. All of the spooky decorations, fun pumpkin patches, and creative costumes are in full effect! We are in for a real treat this year! Speaking of treats… how does your favorite Halloween candy treat stack up against the rest?

Below is a list of popular “fun-size” Halloween candy nutrition:

Candy	Calories	Fat grams
Butterfinger	83	4
Reese’s PB Cup	110	4.5
Twix	120	3
Raisinet’s	63	2.4
Skittles	80	.8
Candy-Corn	50	0
Starburst	60	.8

Warning: Despite low fat grams and calories, these treats are loaded with sugar!

Despite the low calorie count on these small treats remember how quickly the calories will add up. To avoid tempting yourself, avoid candy in your house all together.  Rather than passing out candy to your trick-or-treaters maybe try healthier options instead. (I promise the kids will not T.P. (toilet paper) your home later as payback, these ideas are AWESOME!).

Treat	Calories	Fat grams
Apples	90	0
All Natural Fruit Leather	81	1.2
Granola Bars	120	4
Halloween toys (bouncy eyeballs)	Fun!	Fun!
Raisins	80	0
Bubbles	Fun!	Fun!
Plastic vampire teeth (Awesome!)	Fun!	Fun!
Mini bottles of water	Hydrating!	Hydrating!
Glow sticks	Fun!	Fun!
Crayons	Fun!	Fun!
Single unsweetened applesauce	50	0

The holiday should really be more about enjoying fall weather, spending time with friends and family, spooky movies, and festive costumes. Check out Lisette's Halloween Survival Guide for more healthy Halloween tips. Happy Halloween!

H3 Recipe: Severed Finger Sugar Cookies

These are perfect for Halloween parties! They’re finger licking good!

INGREDIENTS:

1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup Powdered sugar                   

1 each Egg   

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt

1/4 cup Almonds, sliced

1/4 cup Strawberry jam

PREPARATION:

• In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.


• In a separate bowl, mix the dry ingredients: all purpose flour, whole wheat flour, baking powder, and salt.


• Add the dry mixture to the sugar mixture.


• Preheat oven to 325° F 


• Using your hands roll a tablespoon of dough into a finger shape. Place the "fingers" on a greased cookie tray.  Stick a sliced almond on the end of each finger for the fingernails. Use a table knife to make three indents for the knuckles.


• Bake until lightly golden, about 17 to 20 minutes.  Transfer to a rack to cool.


• In a small sauce pan, cook the strawberry jam over low heat until it reaches a thin consistency. Remove from the heat and dip the "severed" end of each cookie into the sauce.

Yield: 40 servings,

Serving Size: 1 tablespoon uncooked cookie dough

Nutritional info: 60 calories

Fat:  3 grams

Halloween Tricks, Treats and Good Eats!

There are so many great things about the Halloween season; from the decorations, to the change in weather and making chili.  Let’s not forget that ever tempting Halloween candy….yikes it’s everywhere!  Here are a few good tricks on the Halloween candy along with some better Halloween treats that are just as good eats!

Here is trick number One!

1. Do not buy the candy in the first place….real easy uh?


2. If you buy candy, buy a candy bar not a bag of candy that then sits on the counter that you walk by frequently.  Place a bowl of grapes there instead. 


3. Never keep the candy where you can see it.


4. Try making an H3 sweet instead for your Halloween Fix!


5. Always Remember Unwise, Better, Best!  Yes, it only comes around once a year but a bowl of Kit Kat’s will make a difference every year!

Halloween Treats!

• Make H3 pumpkin muffins or pumpkin spice cake into muffin pans then freeze the remaining muffins!


• Making H3’s Peanut butter mousse might take your eyes off those Reese’s Peanut Butter cups.


• Or how about H3’s Super Soft Chocolate Cake that can be made into cupcakes. You could use almond slices to make spider’s legsJ


• Making some kettle corn out of 100 calorie packs of popcorn. It’s a slightly sweet and salty treat that’s portioned out for you.

Make sure these tempting treats don’t set you back in your healthy lifestyle. Eat quality treats that perhaps make more of a dent in your satisfaction then 8 little pieces of candy that will add up to one big lump sum of extra calories that you don’t feel.  Remember they are called treats for a reason, so eat them sparingly but do enjoy the quality lower fat H3 sweet treat items! 

Stay calorie SAFE :-)

Finding Your Inner Child For The Holidays

I’m sure all you mom’s can relate to this – isn’t it funny how parenthood can somehow make you instantly comfortable with some of the very things you swore you would never do (like your mom) when you were growing up?  Or do you find yourself immersed in activities with your kids that you would just want to crawl in a hole if someone saw you doing it before you were a mom?  Well, I definitely do.  I have danced in my living room with my 2-year-old with more freedom than I ever had on those “girls’ nights”, and I find the urge to be crafty hits me 10 times harder.  Just recently my mom sent me a box, and one of the items inside was a pair of snowflake earrings.  I just looked at them and thought, “Man, 3 years ago I would’ve said ‘I wouldn’t wear these in a million years’ and now I’m thinking ‘those aren’t so bad, might have to rock them this year!’” Holidays also give me such a strong desire to do something different and fun for the daycare children.

This Halloween is no different.  I’ve already been thinking about what I could make for the daycare Halloween party that would be healthy, but cool enough that the kids would get excited about it (and yes, maybe even eat it!)  Thank goodness for the internet, because while I will take some ownership in the small crafty/creative ability I have, the ideas are always stolen from somewhere else.  I wanted to explore beyond the Worms and Dirt this year (that’s chocolate pudding and gummy worms, for those of you who are new to this kid’s holiday), so I checked on myrecipes.com and found a couple cool appetizers and treats I thought I would share with you.

1. Jack O Lantern Quesadillas – these orange or red tortillas, cut into pumpkin shapes even with faces cut out on them are super fun as an appetizer or meal for this scary night!  Fill them with veggies and/or chicken and it’s a healthy fun meal.


2. Spook Crisps – yet another way to use those quesadillas, use cookie cutters to make them into Halloween shapes and bake with some cheese and spices for a yummy crunch.


3. Pumpkin Dip – great as a side or dessert, this dip pairs well with sliced apples or pita chips.


4. Ghoul-Aid Punch – this recipe comes with instructions on making your very own ice sculpture from a Mask!  What a fright to see that floating in your punch bowl!


5. Apple Ghosts – try this Halloween twist on caramel or candied apples – dip yours in white chocolate and add ghostly faces with pieces of black licorice for a treat your kids will never forget. 

Whether you’ve got kids or not, don’t be afraid to let that inner child out to play every once in awhile – it really is good for the soul.  We like to think that we teach our children a lot of things, but I’m beginning to see that they teach us just as much, if not more.  What has your inner child done lately??

[caption id="attachment_6575" align="alignright" width="300" caption="Apple Ghosts"][/caption]

Happy Halloween from H3!

Happy Halloween!

Have a wonderful (and safe) weekend!  Enjoy a few (all in moderation!) of your favorite treats!  Refer to our Tricks or Treats post for popular candy calorie information.

 

For all you H3 alums --- can you guess who this lovely 'lady' is?

Halloween Tricks or Treats

By: Callen, H3 Program Intern

Halloween can be a time of tricks or treats, when it comes to making healthy decisions. Candy and snacks of all sorts seem to litter the office space and home during this time of the year.  How are you going to prepare yourself and your family for this time of year but still enjoy a few of your favorite tricks and treats? 

Here are a few tips & ideas to make this time of year a “treat” and not a bag full of puzzling tricks:

Decide before you step in the door to say “no”.  Many offices, homes and cubicles will have a bowl or bag of candy inviting you to indulge.  Making a strong decision beforehand always seems to add some “bang” behind that willpower.

Keep someone else “in the know”.  Let a supportive friend, spouse or co-worker know that Halloween can be a time of trickery for you.  Tell them a few decisions you have made for the holiday. Verbalizing decisions is a helpful tactic to avoid messy slip-ups.

Have a tasty snack that makes you feel involved with the Halloween Festivities.  So that you don’t feel left out on the Halloween “spirit”, grab an alternative “treat”. Here are a few treat ideas that will be sure to not trick you:

Apple Cinnamon Chocolate Treat
Grab a sandwich baggie and break up 2 apple cinnamon rice cakes and add a chopped up Fun-size Hershey’s Chocolate Bar for only 162 calories.

Jello Fat-free Chocolate Pudding cup
102 calories

H3’s Pumpkin Pie (1/8) – 155 calories

*Make a comment: Do you know of some other great low-calorie Halloween treats?

Remember to not feel guilty.   If you have a piece or serving of candy, enjoy it! Yes, that is right, enjoy it!  BUT keep in mind how many servings are in that “small” candy bag and how many calories it contains. Also, remember that candy will be around for a long time; therefore, don’t eat it like its going “out of style”.

Keep track.  Have your handy food journal to keep track of your Halloween candy consumption.  See the calorie content behind a few common Halloween candies and treats:

25 small jellybeans:  140 calories

20 pieces of candy corn:  100 calories

2 Brachs caramels:  80 calories

1 Hershey’s Kiss:  25 calories

1 Mini Tootsie Roll:  25 calories

1 Fun Size candy bar (Snickers, Milky Way, Butterfingers, Hershey’s Milk Chocolate, etc.):  80 calories

1 mini bite-size candy bar (Snickers, Milky Way, Butterfingers, etc.):  55 calories

1 Fun Size M&M packet – Plain or Peanut:  90 calories

1 mini Reese’s Peanut Butter Cup:  33 calories

1 Full Size Hershey’s Chocolate Bar:  210 calories

1 Full Size Snicker’s Bar:  271 calories

1 King Size Butterfinger Bar:  480 calories

Apple Cider (Starbucks® Grande):  240 calories

1 Piece (1/8 of 9-in pie) Pumpkin Pie:  180 calories

*Check out caloriecount.about.com to find the caloric content of other favorite candy.

Remember the day isn’t over until your head hits the pillow.  If the first part of your day seemed to be full of trickery (maybe you had your fair share of candy and snacks), don’t give up! You still have the rest of the day to make wise decisions.  As Bob Wright puts it “Think of you days in halves.” So the first half was a major slip up, make the second half out-shine the first!

Keep yourself occupied with activities rather than food.  Sometimes we eat several hundreds of calories because we are bored. During Halloween, there are many activities you could partake in to keep your mind and body occupied!

-  Carve or paint a pumpkin

-  Rake leaves

-  Walk with the kids (or your neighborhood kids) when they “Trick or Treat”

-  Volunteer your time at a local school’s Halloween Festivities

-  Make a scare-crow (or other Halloween decoration)

-  Take a hay-ride

-  Apple Picking

Make a comment: What are you favorite Halloween activities that keep you busy?

 

 Have no fear this Halloween, take courage, you can master this time of tricks with your own healthy tactics.  Hopefully by following these helpful hints your Halloween will be a treat for you this year and not a bag full of tricks!

 

*Caloric content for the above candy was adapted from http://walking.about.com/library/cal/blhalloweencalories.htm

www.caloriecounter.about.com