Spooky & Scary Good October Eats

Apples, jack-o’-lanterns, skeletons—the month of October is full of festive fun! Focus on these spooky good feature ingredients and scary good eats to surprise your guys and ghouls.  

Caramel Apple Popcorn—Featuring Dried Apples

• -Spooky and scary good nutrition - Apples are a good source of vitamin C and fiber.
• Ways to include more this month - Pair apple slices with nut butter or cheese for a quick wholesome snack.
• Spooky and scary good recipe: Monster Mash - This sweet and salty dish is great for parties and snacks!

Ingredients

• 1 c. dry roasted peanuts
• 1 c. pretzels
• 1 c. Chex cereal and/or Whole-Grain Cheerios
• 1 container of microwavable popcorn
• 1 c. dried apples
• 4 T. melted caramel syrup

Directions

1. Microwave popcorn according to package.
2. Combine remaining ingredients on a parchment-lined baking sheet.
3. Drizzle melted caramel syrup over mixture.
4. Let dry and toss in a large bowl to combine.

*Bonus tip: Get those ghosts and goblins involved with this recipe. Lee, father of three from Overland Park, says, “My junior high kids take initiative in making this dish. All I do is supervise.”

Green Goblin Smoothie Bowl – Featuring Avocados

• Spooky and scary good nutrition - Avocados are a good source of potassium and healthy fats, which are vital in assisting with vitamin A, D, E and K absorption.
• Ways to include more this month - Fill breakfast omelets with diced avocados or serve whole grain toast topped with avocado. Pile on slices in wraps, tacos and sandwiches for lunch meals. Dice and add chunks to salsa, chili or burritos.
• Spooky and scary good recipe: Green Goblin Smoothie Bowl - This screaming good smoothie works for breakfast or as a snack for an energy burst.

Ingredients

• 1/2 c. milk (or milk alternative)
• honey
• 4 c. spinach
• 1 c. peach slices
• avocado
• 1 T. fresh mint
• 1 c. frozen pineapple cuts
• 1 banana

Directions

1. Blend above ingredients until smooth.
2. Garnish with seeds and fruit for a ghoulish face.

Orange & White Ghost Sticks –  Featuring Carrots

• Spooky and scary good nutrition - Carrots are a top source of Vitamin A and antioxidants.
• Ways to include more this month - Add shredded carrots to salads or top to stews and soup. Warm chopped carrots pair well with meatloaf and pork.
• Spooky and scary good recipe: Orange & White Ghost Sticks - This simple appetizer is a favorite with kids and a great way to include more vegetables.

Ingredients

• 1 bag of carrots
• 10 slices of mozzarella cheese
• Ranch dressing for dipping

 Directions

1. Trim mozzarella cheese into strips.
2. Arrange carrots on tray and drape cheese over carrots.
3. Place on baking sheet and cook in oven at 400 degrees for 5 minutes.
4. Serve and dip in a side of Ranch dressing.

With these nutritious and spooktacular eats, your KC family can make the most of October!

Source: EatRight.org

Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.