The sugar explosion that occurs every year on Halloween is nothing short of spooky – we know this day ranks high on the list of tempting holidays, but that doesn’t mean you have to miss out on one of the scariest and exciting days of the year. We’ll be sharing a few healthy, low-sugar recipes to get you Halloween-ing with the best of them – minus the sugar relapse!

From trick-or-treat snacks to dinner party fare, here are 8 delicious, ghostly recipes to get you, your family and even those scary door-knockers into the spirit of the season.

Something for the trick-or-treaters

If you live here in Australia, you might be a little less likely to find yourself answering the door to keen trick-or-treaters, but for those of you who find yourself in this predicament of balancing festive fun with a healthy lifestyle, we’ve got a few tips to keep the junk food out of your house – and therefore keeping you away from temptation – while still keeping the little ones happy. We know these door-knockers have high expectations in this department, and that’s why we’ll be preparing you with an arsenal of treats that are sure to blow the socks of even the staunchest of Halloween enthusiasts.

Cucumber Laughing Heads

Ingredients:

• 1 telegraph or Lebanese cucumber
• 1/4 cup cream cheese
• 50g thinly sliced ham
• 1 teaspoon capers

Method:

1. Cut a cucumber in half lengthwise and scoop out the seeds with a spoon.
2. Fill one “tunnel” with cream cheese and the other with a thinner layer of ham. Press the two layers together then slice carefully into 3cm rounds.
3. Place two capers on the cream cheese layer for eyes.

Fun tip: Use fennel fronds to make little eyebrows for your cucumber heads!

Keen for more recipes like this? Check out our Kids’ Cookbook.

Nutty Teeth

Ingredients:

• Red or green apple, cut into thin wedges
• 1-2 tablespoons nut butter (peanut, almond, cashew)
• 2 teaspoons slivered almonds

Method:

1. Spread nut butter over an apple slice and stick on another slice at a “jaw-like” angle.
2. Spike some almond slithers into both slices to form teeth.
3. Make two or three and serve as a snack.

Chocolate Crackles

These morish chocolate crackles will have all your door-knocking witches cackling – and trust us, they won’t even know these treats are good for them!

Ingredients:

• 4 cups low-sugar puffed rice cereal or popped corn kernels (made from
• popping about 1/4 cup corn kernels) or puffed brown rice
• 4 tablespoons cacao
• 1/4 cup desiccated coconut
• 1 cup coconut oil
• 1 teaspoon vanilla powder
• 1/2 cup rice malt syrup

Method:

1. Combine puffed cereal, cacao, and desiccated coconut in large bowl. Mix well.
2. Heat the coconut oil, vanilla powder and rice malt syrup over a low heat and combine thoroughly until melted. Allow to cool slightly, and then pour over dry ingredients.
3. Stir well, and then spoon into patty pans. Refrigerate for around an hour or until set.

Green Monster Muffins

Straight out of our Mini Lunchbox eBook, these scary muffins are tasty, fun and – best of all – loaded with nutrients and no added sugars!

Ingredients:

• 3 medium or 2 large ripe bananas
• 4 cups baby spinach leaves
• 1 cup (250ml) buttermilk
• 1 teaspoon vanilla extract
• 2 eggs 
• 100g butter, melted 
• 1/4 cup rice malt syrup 
• 2 cups self-raising flour 
• 2 teaspoons baking powder 

To Serve:  

• 1 cup full-fat plain or Greek yoghurt, optional 

Method:

1. Preheat a fan-forced oven to 180ºC/350ºF/Gas Mark 4 and grease or line a 12-hole muffin tin.  
2. Using a regular or stick blender, blend bananas, spinach, buttermilk and vanilla extract until no lumps remain. Add in the eggs, melted butter and rice malt syrup.  Blend quickly until just combined and transfer to a large bowl.  
3. Gently stir the flour and baking powder into the banana mixture until just combined.  Pour into the muffin holes and bake in the oven for 45 minutes. Cool completely and serve with yoghurt, if desired, or pop straight into the lunchbox as is!

Coconut ice

This classic Aussie and UK Halloween – and everyday snacking – favourite is the perfect addition to any trick-or-treater’s haul, so you’ll want to have a batch of these at the ready. Find the full recipe in our Kids’ Cookbook eBook, plus loads of other tasty treats to whip out for the festive season.

Ingredients:

• 1 400ml can coconut milk
• 2/3 cup coconut oil
• 1/2 cup rice malt syrup
• 4 cups desiccated coconut
• Pinch of beetroot powder (or natural red food colouring of your choice)

Method:

1. Grease a 20cm square tin. Line base and sides with baking paper extending 2cm over edge of tin.
2. Place coconut milk, coconut oil and rice malt syrup in a small saucepan over low heat. Stir until melted and combined well. Remove from heat and stir through desiccated coconut. Press half the mixture into the base of prepared tin. Place in freezer to help base firm a little.
3. Meanwhile add beetroot powder to remaining mixture and combine well until colour is evenly distributed. Press pink mixture into tin and place in the fridge for at least 2 hours, or until firm.
4. Remove from tin and trim edges. Cut into 16 large squares or 64 smaller squares.

Sugar-Free Peanut Butter Cups

Many of our American readers will understand the nostalgic appeal of a Reece’s Peanut Butter Cup around Halloween time – but if you’ve recently done a dietary overhaul to keep your health in peak condition, that doesn’t mean you have to miss out on an old favourite! Try our easy, healthy rendition of this classic treat.

Ingredients:

• 1/2 cup coconut oil, melted
• 1/2 cup raw cacao powder
• 1 tablespoon rice malt syrup
• 2 tablespoons coconut cream
• 1/4 cup smooth natural peanut butter
• Large pinch of sea salt

Method:

1. Arrange small chocolate papers on a tray. Combine the coconut oil and cacao powder until smooth, then stir in the syrup and coconut cream. Pour a thin layer into the bottom of the chocolate papers. Freeze for 5 minutes.
2. Remove from the freezer and spoon ⅓ teaspoon nut butter into each one. Pour the remaining cacao mixture on top and scatter sea salt over. Refrigerate for 30 minutes until set (or, if you’re short of time, freeze them).
3. Eat straight from the fridge – these won’t last at room temperature.

For the full recipe, take a look HERE.

Something for your Halloween party

If trick-or-treating is off the menu and you’ll be hosting a get-together instead, you’ll need to be prepped and ready to impress your guests, without sending their blood sugars through the roof! It IS possible to enjoy a delicious and wholesome dinner that is festive, quick to make and a powerhouse of nutrition.

Try our hearty soup recipe – it’s warming and comforting way to start off a spooky night. Halloween is all about those autumn flavours and orange hues – after all, it is Autumn in the US and Ireland, two of the biggest Halloween celebrators around the globe. Plus, it’s got the festive flavours of sweet potato and sage – a must-have herb to ward off Casper! –  to get everyone into the spirit of Halloween. Find the full recipe HERE.

Sweet Potato, Miso and Sage Soup

Ingredients:

• 1 tablespoon coconut oil
• 2 onions, roughly chopped
• 2 cloves garlic, minced
• 3 medium–large sweet potatoes, peeled and roughly chopped
• 2 tablespoons red miso paste
• 5 litres Homemade Stock (a veggie variation)
• 2 tablespoons chopped sage leaves
• sea salt and freshly ground pepper

Method:

1. Heat the coconut oil in a flameproof casserole dish or large saucepan over a low heat. Add the onion and garlic and sauté for 5 minutes. Add the sweet potato and continue cooking until slightly softened, then add the miso paste. Pour over the stock and bring to the boil. Cover, then reduce the heat and cook for 20 minutes or until the sweet potato is cooked through. Season to taste. Allow the soup to cool slightly, then blend in batches to your desired consistency.

Spooky drinks

You’ll want a festive drink to accompany your spooky dinner party, but most of the popular beverages are loaded with added sugars and preservatives – but fear not! We’ve got the perfect solution. Our rendition of the classic spider is delicious and healthy too, and it comes straight from our Kids’ Cookbook.

Raspberry Spiders

Raspberry drink

• 4 cups raspberries, fresh or frozen
• Flesh of 1 coconut, blitzed in a food
• processor (optional)
• 1 cup water or coconut water from the coconut, if using
• 3 cups soda water or natural mineral
• Water

Simple coconut ice cream

• 4 cups raspberries, fresh or frozen
• Flesh of 1 coconut, blitzed in a food
• processor (optional)
• 1 cup water or coconut water from the
• coconut, if using
• 3 cups soda water or natural mineral
• Water
• Garnish (optional)
• Fresh mint
• Shaved coconut

To make ice cream:

1. Mix all of the ingredients in a blender, or using a stick blender, until smooth and creamy. Pour into a freezer-safe container (a lunch box will do) and leave in the freezer for five hours, stir every hour to ensure mixture remains creamy. Alternatively use an ice cream maker, if you have one.

To make raspberry drink:

1. Place the raspberries, coconut flesh, and water in a blender or food processor. Blend on high until smooth to make a puree.

To assemble:

1. Place 1/4 cup of raspberry puree in each of four glasses and slowly add the soda or mineral water and stir until combined.
2. Top with a scoop or two of the Simple Coconut Ice Cream. Garnish with fresh mint or shaved coconut.

Dessert

For something sweet after dinner, you'll want to wow your guests with a tasty dessert! These creamy, refreshing and nutritious treats are sure to impress kids and adults alike.

Green Slime Popsicles

Find the full recipe in our Kids’ Cookbook eBook, plus loads of other tasty treats to whip out for the festive season.

Ingredients:

• 1 cup baby spinach leaves
• 1 1/2 cups milk (any kind)
• 1 cup frozen strawberries or blueberries
• 4 cups low-sugar puffed rice cereal or popped corn kernels (made from popping about 1/4 cup corn kernels) or puffed brown rice
• 4 tablespoons cacao
• 1 frozen banana
• 1/4 cup almonds, soaked overnight (or use almond meal)

Method:

1. Blend all ingredients in a high-powered blender and divide between two cups or jars. Serve with a straw for fun.
2. To make popsicles divide blended mixture into containers and freeze for a minimum of four hours.

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