Halle Elbling, MS, RD, CDE

Halloween is here, a time of celebration filled with mystery, fun costumes and sweet treats. But treats for Halloween do not have to be just chocolate and candy. Try serving these delicious and healthy treats in your home for the whole family.

1. Pumpkin seeds- After cutting your pumpkin for a jack-o-lantern scoop those seeds out and bake for a snack. These seeds are packed with fiber, B vitamins, minerals and antioxidants. Their calories come from the healthy fats, mono and poly-unsaturated fats. These seeds also contain protein, and contain significant amounts of amino acids. Bake the seeds in the oven with some olive oil or make them spicy with lime and chili powder. Pumpkin seeds can be added to salads, granola, cereal, casseroles, and vegetables, home made breads and rice dishes.
2. Peanuts – These nuts are rich in energy, healthy fats, protein and contain minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, phosphorus and selenium. Their higher vitamin content includes vitamin E, folate and niacin. Choose unsalted nuts, add them to a healthy snack mix or eat right out of the shell.
3. Carrot sticks- Raw carrots have no saturated fat, cholesterol and are loaded with beta carotene. They are a good source of fiber, and include vitamins and minerals like vitamin A, C, K, folate, potassium, and calcium. Eat plain or dip in hummus or low fat Greek yogurt.
4. Apples- This colorful fruit is a good source of complex carbohydrates, vitamin C, dietary fiber and health-protecting compounds called phytochemicals. Slice them up; eat with natural peanut butter, wheat crackers, pretzels, or low fat cheese. Add to whole grain cereals, low fat yogurt or salads.
5. Popcorn- Air-popped, plain popcorn is low in calories, contains antioxidants, has no saturated or Trans fat, is a whole grain food and has at least 1 gram of fiber per cup. If you do choose the microwave or stove top types, check the nutrition facts label and look for brands that have the lowest calories, least amount of fat and salt.

Our hearts are small in size but have a big job.  The heart is a muscle that needs to be kept strong through not smoking, participating in daily physical activity and by eating healthy.  Certain foods have been proven to be good for your heart’s health.  By eating these foods you will protect your heart and blood vessels and keep your heart in tip-top shape.

Berries, Blueberries, Strawberries, Raspberries -These delicious berries are full of color, fiber and vitamin C.  They have disease fighting antioxidants that protect cells from free radical damage.  Eat them fresh as a snack, as a salad or add them to plain Greek Yogurt or whole grain cereal.

Salmon -This fatty fish is a great source of protein and is packed with omega-3 fatty acids.  The American Heart Association advises eating salmon and other omega-3 rich foods like flaxseed or spinach twice a week for heart health.  If you do not like salmon, try other omega-3, oily fish like tuna, mackerel, herring and sardines.

Oatmeal -Oats are fiber-rich, full of folate, magnesium, potassium and omega-3 fatty acids.  Research has shown that whole grain oats lower cholesterol levels, keep you regular, full and may help prevent certain cancers.  

Olive Oil -This oil is a monounsaturated fat that lowers the bad LDL cholesterol and reduces your risk of developing heart disease.  Other examples of monounsaturated fats include: avocados, peanut butter, rapeseed, walnut, canola, and peanut oils.

Nuts -Nuts like almonds and walnuts are filled with omega 3 fatty acids, healthy fats like mono-and polyunsaturated fats, and are packed with fiber.  Eat a handful of these unsalted, tasty nuts by tossing in a salad, in pasta or eat in a trail mix.      
 
Soy Protein -Do you want to eat a high-quality vegetable protein that contains fiber, polyunsaturated fats, vitamins, minerals and is also inexpensive?  A diet full of soy protein can lower triglycerides, which can help prevent cardiovascular disease.  Stir-fry some tofu with vegetables, eat edamame, and drink a smoothie made with soy milk.