HEALTHY HALLOWEEN TREATS
|by Liz Weiss, RD|
Everyone knows that the fun of Halloween is in the treats. But you can make Halloween healthier without being booed by your kids. Liz Weiss, RD, mother-of-two and co-author of The Moms' Guide to Meal Makeovers has created three delicious and healthy recipes that families will love and moms can feel good about serving.
Yummy Mummy Chocolate Milk Banana Smoothie
Makes 4 Servings (1 cup each)
2 cups lowfat chocolate milk
2 ripe bananas
2 tablespoons peanut butter
1 cup ice cubes (about 10 cubes)
Place the chocolate milk, bananas, peanut butter and ice cubes in a blender and process until smooth. Pour into four individual glasses and serve with a fun straw.
Nutrition Information (per serving): Calories 195, Total fat 7g, Sat fat 2g, Cholesterol 10mg, Sodium 121mg, Total Carbohydrate 30g, Fiber 3g, Sugars 20g, Protein 6g, Vitamin A 6% DV, Vitamin C 8% DV, Calcium 15% DV, Iron 4% DV, Phosphorus 17% DV, Vitamin D 13% DV, Potassium 14% DV, Magnesium 12% DV
Frankenstein's Frightening Chocolate Milk Raspberry Pudding
Makes 6 Servings
2 cups lowfat chocolate milk, divided
1 cup frozen raspberries
3 tablespoons cornstarch
2 tablespoon unsweetened cocoa powder
2 tablespoons granulated sugar
1/4 teaspoon salt
1 egg yolk
Fresh raspberries, optional
Place 1 ½ cups chocolate milk and raspberries in a blender and process until smooth. Strain the mixture into a medium saucepan. Bring to a boil. Whisk together the cornstarch, cocoa powder, sugar, and salt in a large bowl until well combined. Whisk together the remaining ½ cup chocolate milk and the egg yolk and add to the cornstarch mixture, stirring well. Slowly add half the hot milk to the egg yolk mixture, stirring with a whisk. Return the milk mixture to the pan and bring back to a boil. Reduce the heat and simmer, stirring constantly, for 1 minute or until thick. Spoon the pudding into 6 small bowls, cover surface with plastic wrap and chill in the refrigerator. Serve with fresh raspberries on top as desired.
Nutrition Information (per serving): Calories 146, Total fat 5g, Sat fat 2g, Cholesterol 132mg, Sodium 157mg, Total Carbohydrate 22g, Fiber 2g, Sugars 14g, Protein 5g, Vitamin A 8% DV, Vitamin C 10% DV, Calcium 10% DV, Iron 4% DV, Phosphorus 13% DV, Vitamin D 11% DV, Potassium 23% DV, Magnesium 3% DV
Boo Bread Pudding
Makes 6 Servings
1 ½ cups lowfat chocolate milk
4 large eggs, beaten
2 tablespoons pure maple syrup
7 slices whole grain cinnamon swirl bread, sliced into ½-inch cubes (about 6 cups)
4 tablespoons dried cranberries, divided
Confectioners’ sugar, optional
Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside. Whisk together the chocolate milk, eggs, and maple syrup in a large bowl. Stir in the bread cubes and 2 tablespoons of the dried cranberries, and let stand at room temperature for 10 minutes. Stir occasionally to make sure all the bread is covered with the egg mixture. Arrange the mixture evenly in the prepared pan, top with the remaining cranberries, and bake for 35 to 40 minutes until puffed and set. Transfer to a wire rack and cool for 5 minutes before slicing. Sprinkle with confectioners’ sugar as desired.
Nutrition Information (per serving): Calories 245, Total Fat 7g, Sat fat 1g, Cholesterol 147mg, Sodium 264mg, Total Carbohydrate 37g, Fiber 3g, Sugars 19g, Protein 11g, Vitamin A 5% DV, Vitamin C 0% DV, Calcium 11% DV, Iron 13% DV, Phosphorus 13% DV, Vitamin D 9% DV, Potassium 5% DV, Magnesium 0% DV
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