Before you send the kids out trick-or-treating, make sure to fill them up with a healthy and well-balanced Halloween-themed dinner. Just like eating breakfast is key to a successful day, a healthy dinner will help your kids have plenty of energy for candy-collecting and help mitigate some of the sugar-high they may experience from eating their goods. Then it’s time to hit the streets with them for a little exercise (carrying those heavy pumpkin-filled candy buckets counts, too).
HALLOWEEN MENU (serves 6)
- 12 boneless, skinless chicken tenders
- 1/2 cup cornmeal
- 1/2 tsp. onion powder and garlic powder
- 1/4 tsp. paprika
- 1/2 cup nonfat buttermilk
- organic ketchup
- Preheat oven to 350F. Line a baking sheet with aluminum foil and place a baking rack on top of foil. Coat the rack with cooking spray.
- Place buttermilk in a bowl and add the chicken tenders. Allow to marinate for 30 minutes.
- Place the cornmeal, onion powder, garlic powder, and paprika onto a plate and mix well. Carefully remove the chicken from the buttermilk and gently place onto the plate. Coat both sides with the cornmeal and then place them onto the baking rack.
- Place the chicken into the oven and bake for 15-20 minutes or until golden and cooked through. Remove from the oven and place onto a serving dish.
- Squirt some ketchup onto each piece of chicken to look like a bloody finger.
8 servings: Per serving: 122 calories; 1.6 (g) fat; 11.2 (g) carbs; 16 (g) protein
- 1 pound whole-wheat or brown rice spaghetti
- 2 cups organic marinara sauce
- 1/2 cup fresh, grated Parmesan cheese
- Prepare spaghetti according to package directions, omitting any butter or salt.
- When cooked, drain and toss with marinara sauce and Parmesan cheese. Serve.
6 servings: Per serving: 304 calories; 5 (g) fat; 55.8 (g) carbs; 8.3 (g) protein
- 2 cups shredded carrots
- 1 tbs. fresh grated ginger
- 1/2 cup fresh orange juice
- pinch sea salt
- Coat a large nonstick pan with olive oil cooking spray and place over medium-high heat until hot. Add the carrots and ginger and saute for 2 minutes. Add the orange juice and salt and cook and additional 2-3 minutes. Serve.
4 servings: Per serving: 64 calories; 0.2 (g) fat; 8.2 (g) carbs; 0.8 (g) protein
- 2 cups red grapes
- 2 cups green grapes
- Wash the grapes and dry thoroughly. Place in a single layer on a baking sheet and put into the freezer for 1 hour.
- Remove from the freezer and serve with dinner. The kids will love it!
6 servings: Per serving: 69 calories; 0.1 (g) fat; 18.7 (g) carbs; 0.7 (g) protein
Don’t forget to check our list of healthier Halloween treats that you can prepare for your kids!