Tag Archives: healthy Halloween recipes

Halloween goes Meatless Monday with Pumpkin Soup

pumpkin Get your big and little spooks and goblins warmed up after trick or treating with this healthy, vegetarian pumpkin soup from Golden Door Executive Chef Curtis Cooke. Not only is this a perfect Meatless Monday dish, but it would also make a wonderful Thanksgiving meal starter.

See my Four ways to cook a fresh pumpkin post for tips on cooking pumpkins. Also, check out my recipe for Coconut Pumpkin Soup at Babble.com.

Pumpkin Soup

Courtesy of Golden Door Executive Chef Curtis Cooke


  • 10 cups pumpkin, peeled, seeded, cut into large pieces
  • 1/4 cup plus 1 tablespoon grape seed oil, divided
  • 1 cup shallots, minced
  • 1/2 cup celery, diced
  • 1 tablespoon garlic, minced
  • 1 cup white wine (substitute with vegetable stock, if you wish)
  • 6 cups vegetable stock
  • 1 sachet of 6 sprigs thyme, 6 sprigs parsley, 1 bay leaf and 8 black peppercorns
  • Salt to taste


  1. Preheat the oven to 350 degrees.
  2. In a large bowl, toss the large pumpkin pieces with just enough grape seed oil (approximately ¼ cup) to coat and place on a baking sheet into the oven.
  3. Roast the pumpkin until very tender, approximately 15-20 minutes. Cool and reserve.
  4. In a large stock pot, sauté the shallots, celery, and garlic in a tablespoon of grape seed oil for 5 minutes.
  5. Deglaze with the white wine (or vegetable stock) and reduce the liquid by half.
  6. Add the roasted pumpkin, vegetable stock and sachet and bring to a boil. Reduce heat to a simmer and cook for 30 minutes.
  7. Remove the sachet, and puree the soup in a blender, food processor or with an immersion (wand) blender.
  8. Adjust the seasoning with salt and serve.

Gluten Free Pumpkin Cranberry Bread Pudding

Gluten Free Pumpkin Cranberry Bread Pudding at This Mama Cooks! On a Diet - thismamacooks.com

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Holly Clegg’s Southwestern Soup for a healthier Halloween #glutenfree

southwestern soup Today’s guest post from Holly Clegg focuses on serving up a healthier Halloween with her Southwestern Soup. It’s GF - that's gluten free - not ghost or goblin free!

Want to check out more of Holly’s time-friendly trim& TERRIFIC® recipes from her Louisiana kitchen? Then visit hollyclegg.com and The Healthy Cooking Blog.

A happy healthy Halloween

On Halloween, the focus is on the tricks and treats but my focus was always on dinner. I always serve a one-pot meal that is time-friendly to eat whenever everyone strolls back to the house. A big pot of hearty Southwestern Soup from my Gulf Coast Favorites cookbook brewing on the stove with mugs around to serve yourself makes an ideal meal for young and old on this come and go cool evening.

Best of all this soup is as simple as opening cans making it perfect for this busy night. The nutritiously sweet yams give the soup a jolt of orange giving Halloween spirit. Did you know you can substitute sweet potatoes for potatoes in any recipe for a nutritional boost? If you have a crowd coming, just double the recipe and if you have extra, cool and freeze in freezable zip lock bags that easily stack in the freezer.

southwestern soup

Southwestern Soup

By Holly Clegg from her cookbook Gulf Coast Favorites


  • 1 pound ground sirloin
  • 1 cup onion, chopped
  • 2 cups water
  • 1 (10-ounce) can diced tomatoes and green chilies
  • 1 cup salsa
  • 2 cups Louisiana yams (sweet potatoes), peeled and cubed
  • 1/2 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon minced garlic
  • Salt and pepper to taste
  • 2 cups frozen corn


  1. In large nonstick pot, cook meat and onion over medium heat until meat is done, about 5-7 minutes. Drain excess fat.
  2. Add remaining ingredients, except corn. Bring to a boil. Reduce heat, cover, simmer about 30 minutes.
  3. Add corn, continue cooking, covered, 15 minutes.
Prep Time: 10 Minutes
Cook Time: 50 Minutes
Total Time: 1 Hour
Servings: 9 servings
  • Serving size: 1 cup
  • Calories: 149
  • Calories from Fat: 25
  • Total Fat: 3g
  • Saturated fat: 1g
  • Unsaturated fat: 2g
  • Sodium: 289mg
  • Total Carbohydrates: 19g
  • Sugar: 4g
  • Fiber: 3g
  • Protein: 13g
  • Cholesterol: 28mg

Diabetic Exchanges: 1 starch, 1 vegetable, 1 1/2 very lean meat
Disclosure: Holly Clegg is a spokesperson for the Louisiana Sweet Potato Commission

Photo courtesy of Holly Clegg.

Healthy Halloween recipes from Holly Clegg

Creepy Crawlers Today’s guest post from Holly Clegg is chocked full of healthy Halloween recipe ideas for the whole family and some suggestions to get your kids cooking in the kitchen. Best of all her German Chocolate Cream Cheese Bars are only 2 Weight Watchers POINTS, while the rest of her recipes are 3 or 4 POINTS per servings. Great for moms trying to lose weight while feeding their families healthy food that they’ll love.

You can find more of Holly’s recipes on The Healthy Cooking Blog.

A Healthier Happy Halloween

Halloween is one of those holidays filled with fun, food, and friends. On October 31st every year, neighborhoods seem to sparkle with that contagious Halloween spirit. While the kids are selecting their perfect costume, Halloween is a great time for effortless entertaining.

Get that spooky black and orange theme going with easy everyday healthy recipe choices. Even though this holiday focuses on the children, there are always adults around. A big pot of hearty Burger Soup brewing on the stove with mugs around to serve yourself makes an ideal meal for young and old on this come and go cool evening.

The kids will get a kick out of the fun Jack-O-Lantern Sandwiches and will be eager to create peanut butter sandwiches that evolve into Creepy Crawlers.

For a sweet snack, I love German Chocolate Squares – using orange food coloring for a spirited twist. Purchase miniature pumpkins, gourds, corn, and orange flowers to serve as a centerpiece and use black and orange colored paper napkins and plates insure a quick clean up. A pitcher of apple cider makes an easy drink!

Don’t let Halloween scare you when it comes to cooking for casual company!

Burger Soup

Burger SoupFrom New Holly Clegg trim&TERRIFIC Cookbook

Years ago we made this for a house full of kids, and everyone raved about it—it’s a great way to get veggies into their diets.

Makes 8 servings


  • 1 pound ground sirloin
  • 1 onion, chopped
  • 1 teaspoon minced garlic
  • 1 (15-ounce) can tomato sauce
  • 1 (141/2-ounce) can chopped tomatoes
  • 4 cups water
  • Salt and pepper to taste
  • 1 tablespoon Worcestershire sauce
  • 1 bay leaf
  • 1 cup sliced peeled carrots (in rings)
  • 1 (11-ounce) can corn niblets, drained
  • 1/3 cup rice, uncooked


  1. In large pot, cook meat, onion, and garlic until meat is done. Drain any excess liquid.
  2. Add tomato sauce, tomatoes, water, salt, pepper, Worcestershire sauce, bay leaf, and carrots. Bring to boil, lower heat, cook 10 minutes.
  3. Add corn and rice, continue cooking over medium heat until rice is done and carrots are tender, 30 - 40 minutes. Add more water if too thick. Serve.

Nutritional information

Per serving: Calories 160, Protein (g) 14, Carbohydrate (g) 21, Fat (g) 3, Calories from Fat (%) 16, Saturated Fat (g) 1, Dietary Fiber (g) 3, Cholesterol (mg) 30, Sodium (mg) 482 Diabetic Exchanges: 1.5 very lean meat, 1 starch, 1 vegetable

Weight Watchers POINTS = 3

Jack-O-Lantern Sandwiches

From New Holly Clegg trim&TERRIFIC Cookbook

Year-round this can be a grilled cheese “face” sandwich, and in the fall it becomes the ideal Halloween sandwich.

Makes 1 Jack-O’-Lantern Sandwich


  • 2 slices dark bread (pumpernickel or dark whole wheat)
  • 1 slice reduced-fat American cheese


  • On one slice of bread, cut out a jack-o’-lantern face. Place slice of cheese on an uncut slice of bread.
  • Broil or toast in oven until cheese is melted. Remove from oven, and top with cut slice of bread.

Nutritional information

Per serving: Calories 181, Protein (g) 10, Carbohydrate (g) 27, Fat (g) 5, Calories from Fat (%) 22, Saturated Fat (g) 2, Dietary Fiber (g) 3, Cholesterol (mg) 10, Sodium (mg) 683 Diabetic Exchanges: 1 lean meat, 2 starch

Weight Watchers POINTS = 3

Creepy Crawlers

From New Holly Clegg trim&TERRIFIC Cookbook

Kids will have lots of fun making these sandwiches. They will even eat the carrot strip “legs.”

Makes 1 sandwich


  • 2 slices bread
  • 2 teaspoons peanut butter or enough to cover bread
  • 1 carrot, peeled and sliced into 8 sticks
  • 2 raisins


  1. To make a sandwich, cut circles out of 2 slices of bread with round cookie cutter or glass. Spread peanut butter on top of one circle.
  2. Place 8 carrot sticks for “legs” on edge of circle, sticking out on both sides. Top with other circle of bread, and put two raisins on top for eyes.

Nutritional information per serving

Calories 217, Protein (g) 7, Carbohydrate (g) 32, Fat (g) 7, Calories from Fat (%) 29, Saturated Fat (g) 1, Dietary Fiber (g) 4, Cholesterol (mg) 0, Sodium (mg) 317 Diabetic Exchanges: 0.5 high-fat meat, 1.5 starch, 1.5 vegetable

Weight Watchers POINTS = 4

German Chocolate Cream Cheese Bars

German Choc Cream Cheese Bars-HAL From trim&TERRIFIC Gulf Coast Favorites

It’s like having two desserts in one with this simple to make bar cookie that combines German chocolate and cheesecake all in one bite.

Makes 48 squares


  • 1 (18.25-ounce) box German chocolate cake mix
  • 1 egg
  • 1/3 cup flaked coconut
  • 1/3 cup butter, melted
  • 1 (8-ounce) package reduced-fat cream cheese
  • 1 (16-ounce) box confectioners’ sugar
  • 3 egg whites
  • 1 teaspoon coconut extract
  • 1 teaspoon vanilla extract


  1. Preheat oven 350°F.
  2. In large mixing bowl, combine cake mix, 1 egg, coconut, and butter.
  3. Pat mixture into bottom of 13x 9x2-inch baking pan coated with nonstick cooking spray.
  4. In mixing bowl, beat cream cheese, confectioners’ sugar, egg whites, and coconut and vanilla extracts until mixture is smooth and creamy. Pour over mixture in pan.
  5. Bake 35–40 minutes or until top is golden brown. Cool and cut into squares.

Terrific Tidbit: For a festive Halloween twist, use red and yellow food coloring to make orange in the cream cheese mixture.

Nutritional information

Per serving: Calories 108, Calories from fat (%) 26, Fat (g) 3, Saturated Fat (g) 2, Cholesterol (mg) 11, Sodium (mg) 116, Carbohydrate (g) 19, Dietary Fiber (g) 0, Sugars (g) 15, Protein (g) 1, Diabetic Exchanges: 1 1/2 carbohydrate, 1/2 fat

Weight Watchers POINTS = 2

Recipes and pictures supplied by Holly Clegg and used with her permission.

Curry Pumpkin Hummus

pumpkins Hooray, the canned pumpkin shortage is over according to the Associated Press. So now you have no excuse to indulge in some healthy pumpkin recipes this fall. Pumpkins are high in beta-carotene, an antioxidant, as well as potassium and magnesium.

Dieters love pumpkin because it’s high in fiber and perfect to add flavor, moisture and fiber to baked goods like muffins, bread and pancakes. I even use pureed pumpkin in my Taco Soup recipe when I have an extra can in the pantry.

Healthy pumpkin dip

Skinny Dips, the new cookbook by Diane Morgan, features 60+ recipes for low-calorie, low-fat party dips, dunks, and spreads, along with tapenades, hummus, and salsas. (I prefer using hummus as a spread on Flatout’s Healthy Grain Multi-Grain with Flax wraps rather than a dip.) The book features nutritional information for each recipe, a healthful ingredient glossary, and gorgeous photographs by Sheri Giblin. Skinny Dips would make a perfect holiday gift for anyone who loves to entertain in a healthy way.

This Curry Pumpkin Hummus dip has only 1 Weight Watchers POINTS for 4 tablespoons of dip!

Curried Pumpkin Hummus

Seeking to broaden the flavor profile of hummus beyond the bounds of Middle Eastern tradition, Diane has combined pumpkin and chickpeas and an underlying current of spice, a little sweetness, and a touch of lusty garlic. This dip is perfect for autumn entertaining.

Makes 2-3/4 cups - serving size 2 tablespoons


  • Skinny Dips 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1-1/2 tablespoon honey
  • 1 can (15 oz/430 g) chickpeas, drained and rinsed
  • 1 can (15 oz/430 g) unsweetened pumpkin purée
  • 1-1/2 teaspoon finely minced fresh ginger
  • 1-1/2 teaspoon kosher or sea salt
  • Optional garnish: toasted pumpkin seeds


  1. In a small nonstick frying pan over medium heat, warm the oil and swirl to coat the pan. Add the garlic and sauté just until beginning to soften, about 30 seconds.
  2. Add the curry powder and sauté, stirring constantly, until fragrant, about 1 minute longer. Stir in the honey, remove from the heat, and set aside.
  3. In the work bowl of a food processor fitted with the metal blade, process the chickpeas until finely mashed. Add the pumpkin purée, ginger, salt, and the garlic mixture. Process until the hummus is smooth and puréed. Taste and adjust the seasoning.
  4. Transfer to a serving bowl. Cover and set aside for 1 hour to allow the flavors to meld.
  5. Garnish with toasted pumpkin seeds, if desired.

Suggested skinny dippers: baked pita chips, baked bagel chips, baked wonton crisps, herbed cheddar cheese straws, crostini, bruschetta, roasted cauliflower, and warmed wedges of fresh pita.

Nutritional information

Per 2 tablespoons of dip: calories 36; fat 1.0g (sat 0.1g, mono 0.5g, poly 0.2g); protein 1g; carb 6g; fiber 2g; chol 0mg; iron 0.7mg; sodium 126mg; calcium 13mg

Weight Watchers POINTS = 1 POINT for 4 tablespoons

This Mama’s tips

  • This dip can be prepared up to two days in advance. Cover and refrigerate. Remove from the refrigerator 45 minutes before serving.
  • Instead of honey, you could use a packet of stevia powder or some stevia liquid drops. Just make sure to taste as you go when adding the drops!
  • While the classic Libby’s canned pumpkin is fine, I prefer Farmer's Market Foods Organic Canned Pumpkin.
  • If you’re looking for zero POINTS dippers, try slices zucchini, summer squash or cucumbers. Or sliced peppers, carrots, celery or broccoli or cauliflower spears.

5 ways to trick, treat and have a healthy Halloween

5 ways to trick, treat, and have a healthy Halloween at This Mama Cooks! On a Diet - thismamacooks.com

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5 Things Dieters Can Do with Halloween Candy (Beside Eating It)

5 Things Dieters Can Do with Halloween Candy (Besides Eating It) - Get tips at This Mama Cooks! On a Diet - thismamacooks.com

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