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Menu of the Month
This month, host a spooktacular Halloween
party. Celebrating Halloween healthfully truly can be fun. Just remember to
balance the high sugar and fat treats with some healthier options and to save
some of the trick-or-treat loot to enjoy later.
Include some
of the following for your party refreshments:
♦ Apple cider or Witch’s Brew (see recipe)
♦ Apple slices with caramel dip
♦ Carrot sticks and yellow or orange pepper strips with low-fat dip
♦ Snack mix made with cereal, golden raisins and dried apricot pieces
♦ Grapes (think eyeballs!) and orange smiles (wedges)
♦ Low-fat popcorn
♦ Pumpkin Dip (see recipe) with graham crackers
♦ Pumpkin Muffins (see recipe)
♦ Roasted pumpkin seeds
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Witch's Brew
24 oz.
cranberry juice cocktail, chilled
12 oz. can frozen orange juice concentrate
½ gallon apple cider, chilled
Grenadine syrup
Mix cranberry juice cocktail, orange juice concentrate and apple cider in large
pot (cauldron) or punch bowl. To serve, drizzle small amount of Grenadine syrup
around sides of clear plastic cups then ladle in punch.
Makes 16 6oz. servings. Nutrition information per serving: 127 calories, 31g
carbohydrate, 54mg vitamin C.
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Pumpkin Muffins
1 ¾ cups whole
wheat pastry flour or ¾ cup whole wheat flour + 1 cup all purpose flour
¾ teaspoon salt
½ cup sugar
2 teaspoons baking powder
1 teaspoon cinnamon
½ teaspoon nutmeg2 eggs
2 tablespoons vegetable oil
¾ cup low-fat milk
1 cup canned pumpkin
Preheat oven to 400ºF. Stir together flour, salt, sugar, baking powder, cinnamon
and nutmeg. In a separate bowl beat eggs, oil, milk and pumpkin. Stir in the
flour mixture just until moistened. Do not over mix. Fill greased muffin cups
two-thirds full and bake for 20 to 25 minutes.
Makes one dozen muffins. Nutrition information per muffin: 142 calories, 4g
protein, 24g carbohydrate, 3.5g fat, 473IU vitamin A, 234mg sodium.
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Pumpkin Dip
3 tablespoons
canned pumpkin
1 cup low-fat vanilla yogurt
1 tablespoon orange juice concentrate
½ teaspoon cinnamon
1 tablespoon maple syrup (optional)
Mix all
ingredients together. Serve with fresh fruit or graham crackers.
Makes 10 servings (2 tablespoons each). Nutrition information per serving when
made with maple syrup: 25 calories, 1g protein, 4g carbohydrate, <1g fat, 100IU
vitamin A, 9mg sodium.
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