Category Archives: Food

Meal Kit Delivery Services: What Can You Expect?

Preparing balanced meals is a top goal for most of us, although we don’t always have the time, energy, or ingredients to make it a reality. And let’s face it, our own skill in the kitchen sometimes leaves us a little short, and the family starts begging for take-out alternatives.

If you are struggling to satisfy picky eaters, can’t find the time to get to the store and plan out healthy meals, or if you are facing specific eating restrictions among your family members, you might want to consider a meal-kit delivery service. These have become wildly popular because they are so convenient and offer great meal options. Catering not only to different cuisine preferences, but also to a variety of dietary restrictions, this could be your solution to those hectic nights when you really don’t have time to go to the grocery store and plan out dinner.

There are many different services available, but the plans are all similar. Just select which service you think would provide the types of meals best-suited to your family’s preferences, and then when you sign up, you choose how many meals you need per week. The services have some variability in cost, but they average out at about $9-$12 per meal. Many offer promo-codes, so before signing up, do some online searches to locate potential cost-saving coupons. It’s also a good idea to determine what time frame is needed when cancelling so that you will know in advance of taking any vacations or should you want to try a competitor for a while.

What Can You Expect?

You will receive high-quality, fresh foods in your kit, along with recipes and everything you will need to create your meals. You do need to have some basics on-hand, such as salt and pepper, cooking oil, and possibly eggs; all other ingredients are supplied in your kit. You do also need to have your own pots and pans, knives, and occasionally an item such as a blender, cheese grater, or mixer.

Tailored Options and Extras

Some meal-delivery services provide optional extras, such as the available wine-pairing offered by Blue Apron, or the select cuts of specialty meat which can be purchased as an add-on from Home Chef or Sun Basket. Want to enjoy a decadent dessert after that amazing dinner? PeachDish and Plated are two that offer a dessert option.

If you are trying to tailor your diet around specific restrictions such as gluten-free, vegetarian, vegan, or the Paleo-diet, then you may be surprised to learn that choosing a meal-kit delivery system might be an easier way to stick to the plan than going it alone. The Purple Carrot offers exclusively vegan meals, while Sun Basket has vegetarian, Paleo, as well as gluten-free choices. While some services only have a few recipes to select from each week, others have a wide assortment, so you should shop around to determine which service will best meet your needs.

In addition, some services assume that the person cooking has experience in the kitchen and there is variability in how much instruction you receive. Some very helpful resources offered by BlueApron and HelloFresh are their apps and video tutorials. This can really be a great asset for those among us who don’t have a lot of cooking experience and may need a little added help.

Whatever you are looking for, you can find a meal-kit delivery service that fits the bill with just a little looking. Signing up online is easy and straightforward, and with most you can pause or cancel your subscription just as easily. Below are some links to popular meal-kit delivery sites:

 

 

Eating Healthier: In-Season Veggies and Fruits

The arrival of spring brings more people out running, going to the gym, and dieting (sometimes “crash” dieting) to be prepared for spring break, spring and summer vacations, and to “become healthier.”

One way to become healthier is to improve the quality of the nutrients you consume by eating locally grown, in-season fruits and vegetables. In-season being the time of year when a fruit or vegetable is usually harvested, is at its peak ripeness, and is most plentiful.

You may see fruits and other produce in your grocery store during all seasons of the year, but much of the time, it has been shipped from a distance—even other countries—where it may have been many days since it was harvested, and it also may have questionable nutrient value.

Benefits of Eating In-Season Fruits and Vegetables

Flavor. The flavor is more intense: Freshly harvested produce just tastes better than produce even a few days older. Think of biting into a fresh, crisp apple that is so fresh it squirts its juices with each bite, or a fresh peach which gives off its inviting smell before you even bite into it.

Higher-quality nutrients. Produce picked before it ripens does not have enough time in the sun for the nutrients to fully develop in the flesh of the fruit or vegetable. In-season fruits and vegetables have a higher vitamin C content which lowers the risk of infections, unlike the infection risks from the pesticides and preservatives in canned and processed foods. Canned fruits and vegetables rapidly lose anti-oxidants like vitamin C, folate, and carotenes when they sit on store shelves, but freshly picked ones are loaded with these health-giving substances.

Price. Seasonal produce and fruits are in abundant supply, so the price per pound is less—making it not only better for you but also cheaper. For non-seasonal produce shipped from other places such as California and Mexico, the shipping cost is passed along to the purchaser, resulting in higher prices. Transported produce must be picked before ripening, chilled during transportation to prevent rotting, and upon arriving at its destination, possibly heated in a hothouse to artificially ripen, which changes the texture and taste as well as greatly reducing the nutrients.

Avoiding Contaminates. Because of the stringent regulations on food grown in the United States, we can feel safe consuming foods grown here (and if there is an outbreak caused by foods grown in some areas, we are notified and told to return or throw out the named food). However, many countries overseas (from which some of our vegetables and fruits are sourced) have very relaxed laws concerning chemicals that are sprayed on crops grown there. They may not conduct or regulate soil contamination tests to ensure safe ground in which to grow fruits and vegetables. In some of these agricultural areas, heavy metals and other toxic contaminates have been found coming from industrial sites located in or near the same areas.

Community. Most communities have a farmer’s market or food co-op, and these are not only great places to get the freshest of in-season produce, but you can also talk with the farmers who produce these foods and learn about the methods they use. It is a plus to be able to support farmers who work so hard to provide healthy foods for the community and to help build connections which benefit everyone.

If you don’t have the time to visit a farmer’s market, you can often find some locally sourced produce at your grocery store. Many stores will even have it labeled as locally grown.

Another option is to invest in a CSA (Community Supported Agriculture). Before harvesting time, you pay a lump sum to a local farm or group of regional farms. This gives you a “share,” which means that you receive weekly boxes of locally harvested and ultra-fresh produce. This arrangement is mutually beneficial since the farmer has improved cash flow to help with harvesting, and the share owner is guaranteed delicious and fresh produce from a known safe source.

A study from Johns Hopkins University and a recent one from the CDC (Centers for Disease Control) found that only 11 percent of adults consumed the recommended daily servings of vegetables and fruit. But more than half exceeded their daily need for protein and grains and ate excessive amounts of sugar, saturated fats, and salt.

All of us need to improve on the amount of fruits and vegetables we eat daily to become healthier. Eating in-season produce can help us to achieve that goal.  Click here and enter your state in the drop-down at the top of the page to see what fruits and vegetables are in-season in your area.

 

Eat from All Five Food Groups Daily to Improve Your Health

It’s always impressive when your waiter or waitress presents you with a plate of food that looks too pretty to eat. Many chefs say “we eat first with our eyes (saying attributed to an ancient Roman gourmet).” Have you ever noticed that the more enticing dishes tend to be visually appealing due to the variety of foods and colors displayed?

Eat from All Five Food Groups Daily to Improve Your Health

It’s hard to get that same mouth-watering effect when you have just one thing on the plate. Likewise, the greater variety of food groups you consume, the better the chance you are getting  sufficient quantities of vitamins and minerals from your meals.

According to the USDA Center for Nutrition Policy & Promotion(CNPP), an organization established in 1994 with the objective of educating and encouraging dietary guidance for all Americans, we should be following the MyPlate.gov model in order to make better food choices and eat healthfully.

The MyPlate model replaced the MyPyramid and the Food Guide Pyramid in 2011, and many people find it much easier to follow. Instead of a pyramid shape, the MyPlate image is designed to look like a place setting, with each of the five food groups displayed in the proper proportions on the plate. It is easy to understand and remember the right ratios of foods we should be eating when contemplating this visual tool.

The reason it is so important to eat from a variety of different foods is that each kind of food has different types and amounts of key vitamins and minerals. If you eat too much of one and not enough of another, you may find that you are lacking in some key nutrients, and over time, this may have a negative consequence for your health. In addition, choosing a variety of foods keeps your meals interesting so you won’t  become bored with your diet plan.

According to the MyPlate Plan, half of our plate should consist of vegetables and fruits, while the other half should be protein and grains. The portion given to veggies is a little bigger than that allotted to fruit, and the portion given to grains is slightly more than that for protein. On the top right of the image is a little circle as though for a drink. This is the dairy group and indicates the proportion of dairy we should have relative to all the other food groups. It is a slightly smaller area than that given to fruits.

The balanced diet presented in the MyPlate Plan is an ideal framework for healthy eating that is easy to remember and follow when creating meals at home or choosing what you want in a cafeteria or restaurant. Take a look at the MyPlate Plan visual tool.

The MyPlate image is not the only helpful tool provided by the CNPP to show you how much of each food group to eat; you can even get a personalized plan specific to your gender, height, weight, and activity level to help you ensure you are eating the right foods in the right quantities. Just go to: https://www.choosemyplate.gov/MyPlatePlan.

Healthy & Quick Breakfast Ideas

We recently shared information about how important breakfast is for maintaining good health and starting your day off in a great mood. Now that you know some of the benefits of not skipping that morning meal, instead of hopping in the car with nothing to eat, here are some simple solutions that will guarantee you have the time to enjoy breakfast even when you are in a hurry.

Healthy & Quick Breakfast Ideas

The key here is making something fast. You don’t have to sacrifice deliciousness or healthfulness. Below are four of our favorite superfast breakfast options:

Berries and Oats Muffin – in the Microwave!
1/4 cup quick oats
1 egg
Small handful of blueberries
2 Tbsp brown sugar or Stevia
1Tbsp soymilk or almond milk (optional-for more moist muffin)

Put the quick oats, handful of berries, egg, and a sprinkling of brown sugar into a coffee mug. Mix until well-combined, then microwave for 1 minute on high. Take a peek at 45 seconds to prevent it from overflowing, and keep cooking in 30-second increments until the muffin looks firm.

Five Minute Microwave Quiche

1/3 cup shredded cheddar cheese
1/3 cup milk
1 egg
1 or 2 slices bacon or 1/4 cup bacon bits (optional)
salt and pepper to taste

Using a coffee mug, add the egg, 1/3 cup shredded cheddar, 1/3 cup milk, and salt and pepper to taste. You can optionally add some bacon or bacon bits as well. Using a fork or miniature whisk, beat thoroughly to mix well. Cover the mug with a paper towel and microwave on high for 3 minutes or until fully cooked. You may want to add spinach to get an even greater nutritional punch. Just make sure the spinach has had as much liquid removed as possible before adding to the cup.

Peanut Butter Protein Balls

1/2 cup ground flax seeds
1 cup old fashioned oats
1/2 cup semi-sweet chocolate chips
2/3 cup creamy peanut butter
2 tablespoons honey

These delicious little snacks are easy to make and their decadent flavor will make you feel like you are able to eat dessert for breakfast. The no-bake, super easy recipe is packed with fiber, healthy fats, and protein. With only five ingredients, this recipe means you have no more excuses not to eat breakfast!

Combine all ingredients in medium bowl. Stir until well combined. Refrigerate for 15-30 minutes to make them easier to roll. Roll into balls.
These may be stored in the fridge for up to a week if you can get them to last that long. Good luck with that!

Fifteen-minute Italian Baked Eggs 

With 5 minutes to prep and 10 minutes to bake, you can toss these babies in the oven and finish getting ready while they cook.

1 cup marinara sauce
4 large eggs
1/4 cup fat free or lowfat milk
1/4 cup shredded gruyere cheese
2 tablespoons freshly grated Parmesan
Kosher salt and freshly ground black pepper, to taste
1/4 cup basil, fresh or dried

1. Preheat oven to 425 degrees F.
2. Lightly coat 2 10-ounce ramekins with nonstick spray or oil.
3. Pour marinara sauce into ramekins in even portions.
4. Add milk, both cheeses, and eggs. Season with salt and pepper to taste.
5. Bake until egg whites are cooked through and opaque, approximately 10 minutes.

 

Does Eating Breakfast Really Matter?

We’ve all been there in that morning rush when you are trying to get your lunch packed, make sure the kids have their lunches packed, and you’ve already spilled your coffee. It seems like everything in the universe is conspiring to make you late for work. You are tempted to skip breakfast, but your stomach is churning, and you know it really is the most important meal of the day— regardless of how cliché that may sound.

Does Eating Breakfast Really Matter?

Is it true? Is breakfast really that important? Well, according to dietitians, yes. It is! Not only does eating breakfast give your metabolism a kickstart—helping you burn calories all day long—but it helps your brain to focus, which is important whether you are heading to the office or heading to school.

Believe it or not, eating breakfast is also linked to maintaining a healthier weight. According to Christy C. Tangney, PhD, a clinical dietitian at Rush University Medical Center, “Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have a higher body mass index, or BMI.”

Many studies have shown that eating breakfast is associated with having a better memory and concentration, a lower chance of developing diabetes, heart disease, having lower levels of “bad” LDL cholesterol, and having good health in general.

It is difficult for experts to say whether breakfast is the cause of these healthy traits or whether people who eat breakfast just also have healthier lifestyles.

In addition to benefits for your health, eating breakfast can affect your emotional outlook as well, improving your mood in the mornings drastically. Skipping breakfast, or any meal for that matter, can lower your blood sugar which not only leaves you feeling weak and tired, but also lowers your mental acuity, and often puts you in a bad mood.

British researchers conducted a study (published in the 1999 journal, Physiological Behavior) in which 144 otherwise healthy adults fasted overnight and then were separated into several groups the next morning. One group ate nothing, one group had a moderate breakfast, and the third group only had coffee. Over the next several hours the groups were monitored.

  • The group having had nothing to eat performed the worst on memory tests and felt the most fatigue at noon, four hours after waking.
  • The group consuming coffee did not feel fatigue, but had lower scores on mental skills tests than those who ate breakfast.

Other studies have turned out similar results. Dr. Tangney also points out in regard to adolescents, “Of more concern is that an association has been found between skipping breakfast and other risky behaviors like smoking and experimenting with drugs and alcohol.” So, including that all-important meal in your family’s daily routine may be helping in more ways that you can imagine.

If you often have no time to prepare breakfast in the morning, try keeping some ideas on hand that you can use to prepare the night before a quick grab-and-go breakfast. Muffins or mini-quiches can be made the night before, or perhaps just some simple biscuits with bacon and cheese that you only need to reheat in the microwave before you leave. There are many options that are easy to prepare in advance that you can serve all week long without having to spend hours in the kitchen or make yourself late getting out the door in the mornings. Your morning rush will be a little less stressful if you can just grab it and go.

Sugary Sweet… Not Such a Treat?

From birthday parties to holiday feasts, nearly every joyous occasion we celebrate is accompanied by a host of sugary desserts that puts on pounds and leaves our blood sugar sky high. While there is a definite rapture in the taste of these decadent delights, it isn’t only the taste that makes it so hard to resist the chocolate lava cake or the key lime pie. Your brain actually gets a kick too.

Sugary Sweet... Not Such a Treat?

When you eat sugar, or even look at an enticing dessert, dopamine, a neurotransmitter that is part of the brain’s complicated reward system enabling us to anticipate and experience pleasure, floods into your mesolimbic pathway. We then experience a blissful sensation. The more often we reward our brains with sugar, the greater our dopamine response becomes. This is why people will experience “sugar cravings.” Much like an addiction, sugar is a difficult temptation to resist, especially when we are confronted with it in so many places. The real kicker is that sugar is included in so many foods you eat, you may not even realize when you’re eating it. Did you know that iodized salt contains a tiny quantity of sugar in the form of dextrose? Yep. You heard it right folks, there is sugar in your salt.

The reason it’s important not to consume too much sugar is the indisputable connection between sugar consumption and obesity. Obesity greatly increases the chance of developing type 2 diabetes. It has also been linked to high blood pressure, high cholesterol, and cardiovascular disease. There has even been some speculation and provocative research by Rainer Klement and Ulrike Kammerer in Germany (1), about slowing cancer growth by restricting sugar in the diet of cancer patients.

Excessive sugar intake contributes not only to weight gain and its associated problems, but also to tooth decay. If you are able to reduce the amount of sugar in your diet, you will probably also reduce your risk of developing many of these medical conditions.

So, how can you ski that sugary slope without landing face first in a dopamine-filled ditch? Well, the good news is that there are many healthy alternatives to sugar which are easy to find at almost any grocery store. Here are some natural alternatives:

1. Stevia is extracted from the South American plant known as Stevia Rebaudiana. It is a natural sweetener with zero calories. In human studies it has shown no connection to adverse health effects, and in fact has some health benefits.

2. Xylitol is extracted from the wood of birch trees and from corn, and exists naturally in many fruits and vegetables. A sugar alcohol, the taste is similar to that of sugar but it has 40% fewer calories with a total of 2.4 calories per gram. Like Stevia, xylitol does not share the harmful effects now attributed to sugar and also has some health benefits.

3. Erythritol, like xylitol, is a sugar alcohol with even fewer calories. It only has 0.24 calories per gram, which is 6% of the calories in sugar. Tasting even more like sugar than stevia or xylitol, many people find this an easy change to make. Your body can not break down erythritol and so it is simply excreted in your urine without having the negative impacts that sugar has.

4. Yacon Syrup is another sweetener derived from a South American plant, the yacon plant, also known as Smallanthus sonchifolius. This sweetener is a dark liquid bearing a similar consistency to molasses. The sugar molecules in yacon syrup can not be digested, and therefore the caloric impact it has on the body is about 1.3 calories per gram. This sweetener has also been shown to reduce the feeling of hunger by suppressing the hormone ghrelin, which may help you curb your eating. This syrup should not be used for cooking, because high temperatures break down its structure. It is fine for sweetening tea or coffee, oatmeal, and cold foods.

It is important to note that one side effect shared by all of these sugar substitutes, except for Stevia, is that in excess, they may cause some individuals to experience bloating, gas, and diarrhea. Also, Xylitol is extremely toxic to canines, and care should be taken to keep it away from dogs.

So, the next time you are staring down the dessert table at your cousin’s wedding, maybe you can check to see if any of the items were made with a natural sugar substitute. You might be able to enjoy the satisfaction of sweetness without the guilt or worry that comes with sugar.

(1) Klement, Rainer J and Ulrike Kämmerer. “Is there a role for carbohydrate restriction in the treatment and prevention of cancer?” Nutrition & metabolism vol. 8 75. 26 Oct. 2011, doi:10.1186/1743-7075-8-75

Starting a Healthier Lifestyle in 2019? Lettuce Help You with That!

Here are some fantastic options for shaking up your salad routine!

Everyone is familiar with the good old salad standby: iceberg lettuce. But if you’ve walked into any major produce department lately, you’ll notice an enticing assortment of leafy varieties that may be unfamiliar. These can offer great options for spicing up your salads with something a little more exotic and healthy. Here are some of the options you’ll likely encounter:

Arugula
Arugula, the funny-sounding name that reminds one of the horns on old cars, has a distinctive peppery flavor that really brings an exciting zip to your salads. The texture is different from iceberg lettuce, as the leaves of this plant are skinny rather than broad, with a softly undulating border and a smooth surface. This leafy treat weighs in high in vitamins K and A and is a good source of fiber and protein.

Kale
This curly-leafed green has grown wildly in popularity in the past few years and is now finding a place in everything from salads to oven baked-chips and smoothies! While it may seem like a new and passing fad, this vegetable was grown by the ancient Romans.

Kale has a somewhat bitter flavor, and the texture can be rather tough. If you find either to be an issue, you can tear it into smaller pieces in your salad, so as not to have the flavor overwhelm the other ingredients. And give it a good massage with an oil-based dressing to soften the texture.

Kale is one of the most nutritious options for salads with 1,021% of the recommended daily value of vitamin K, 308% of the RDV for vitamin A, and 200% of the RDV for vitamin C. With its incredible vitamin potency, it is no surprise that kale has become a hero among the health-conscious.

Spinach
This leafy green became famous after Popeye the Sailor Man gulped it down in his daily cartoon and suddenly burst out with muscles—doing impossible stunts with his superhuman strength—attributable to the magical can of spinach. While this vegetable is certainly healthy, it probably won’t turn you into a muscle-bound superhero in one sitting. It does taste fabulous raw, with a slightly astringent, earthy flavor and is a great complement to any salad. With a huge amount of vitamin K and vitamin A, it beats arugula for nutritional value. It’s also a good source of fiber and protein. While it can’t compare with kale for these vitamins, its dark green leaves boast more folate than kale, making it a definite health bonus for any salad.

Swiss Chard
Boasting even more vitamin K than kale, this superfood could be next on the list of fashionable health foods. Swiss chard, slightly bitter to the taste, contains 1,038% of the RDV of vitamin K, with 122% of the RDV of vitamin A. Chard is also an excellent way to work vitamin C, iron, magnesium, and manganese into your diet and is reputed to have a slightly milder flavor than kale. Another bonus to adding this leaf to your salad is its highly interesting coloration: dark green leaves and a vividly red stem and veins. It adds a very colorful appeal.

Radicchio
Another ancient companion to your salad, radicchio was mentioned by Pliny the Elder in his 79 A.D encyclopedic Naturalis Historia, commenting that this velvety red-leafed plant was good for insomnia and blood purification in addition to boasting a nice taste. He notes that it was Egyptians who bred this variety from the chicory plant.

Radicchio has a bold flavor, somewhat spicy, and is also pleasingly colorful with its purplish red leaves accented by white stem and veins. It resembles red cabbage but has quite a different flavor. A tasty addition to your salad!

Watercress
Once a staple in the diet of Roman soldiers and used medicinally by Hippocrates (the father of medicine),  it should be no surprise that watercress is bursting with nutritional goodness. Unfortunately, over time, the plant became known as the food of the poor and was less fashionable in comparison to the new varieties of salads that were cultivated over the next 100 years.

This ancient green is a member of the cruciferous family of vegetables such as broccoli, arugula, kale, and Brussels sprouts. It is high in vitamins K, C, and A. With a tender texture but a slightly peppery taste, this dynamic green is a wonderful addition to your leafy repertoire.

The Lettuces
Whether you prefer iceberg, leaf, Boston, or romaine lettuce, most have a similar mild flavor. The four most common categories are looseleaf, crisphead, romaine, and butterhead. The iceberg lettuce we are so familiar with is a great example of crisphead, with a round head of tightly packed leaves. The butterhead variety is also mostly rounded, but with the leaves being more loose and smooth (usually found in the grocery store in plastic clamshell cases).

While romaine lettuce has rather long leaves and a robust spine, the looseleaf varieties grow as rosettes, with loosely gathered leaves—easily harvested one leaf at a time rather than by the entire plant.

The mild flavors of all the lettuces make them an ideal base upon which to add the spicy, bitter, and peppery varieties of leafy greens listed above.

Whatever exotic varieties of greens you choose to add to your salads this year, don’t be afraid to try something new! Variety is the spice of life, and this is especially true with greens.

 

 

 

 

 

Holiday Food Leftovers – How Long Will They Keep?

Over the holidays, you are likely to be preparing a large meal for family and friends. But what to do with all the leftovers? In a short time, you and your family members will be sick of eating turkey or ham sandwiches, hash, or other leftover-inspired dishes.

Knowing prior to a holiday how long you can store certain cooked foods will help you avoid having to throw out food as well as ensuring that it is safe to eat.

These factors influence how long leftovers will keep:

1. How long food is left to sit out at room temperature after a meal. Family and friends often sit around the table talking after a holiday meal and may lose track of time. Turkey, stuffing, gravy, and other side dishes should be refrigerated within two hours of the time it was cooked—not from the time it was served.

2. Whether meat was cooked to the correct temperature

  • Turkey should be cooked until it reaches 165°F as measured by a food thermometer. The temperature should be checked in the thickest part of the breast, the deepest part of the thigh, and the innermost part of the wing.
  • Fresh or smoked ham should be cooked to a temperature of 145°F and allowed to rest for three minutes. Reheat fully cooked ham to 140°F.
  • Beef, pork, veal, and lamb should be cooked to 140°F and allowed to rest three minutes.

You can store leftovers for 3-4 days in the refrigerator. If you have a larger quantity of food than you can eat within that time, freeze part of it within two hours of the time it was cooked.

If turkey was cooked with stuffing inside, remove the stuffing and store it separately from the leftover turkey meat.

You do not have to let hot food cool off before putting it into the refrigerator but divide it into smaller portions to allow it to cool off more quickly in the refrigerator.

From a registered dietitian, the following guide is helpful.

A Guide to Storing Food Leftovers

Food Fridge Freezer
Turkey, cooked 3-4 days 2-3 months
Meat (ham, beef), cooked 3-4 days 2-3 months
Gravy 1-2 days 2-3 months
Cranberry sauce 10-14 days 1-2 months
Stuffing, cooked 3-4 days 1 month
Mashed potatoes, yams 3-5 days 10-12 months
Soup 2-3 days 4-6 months
Vegetables, cooked 3-4 days 2-3 months
Pumpkin pie, baked 3-4 days 1-2 months

 

Halloween Candy: Eat This, Not That!

If you’re like most parents, you can’t resist raiding your child’s trick-or-treat bag on Halloween night. Or maybe you’re not a parent but can’t fight the urge to eat those Fun-size candy bars you are giving out on Halloween.

Either way, all that Halloween candy can be really tempting. You can indulge and not completely derail your healthy eating habits by choosing your treats wisely and keeping portions to a minimum. In other words, don’t eat a whole bag of Fun-size Twix bars in one sitting! Leave most of the candy to the little ghosts and goblins after you satisfy your sweet tooth with one of these small treats.

Eat this: Fun-size Kit Kat bar
Not that: Reese’s Peanut Butter Cup

While both candy bars are high in sugar and calories, that snack-size Kit Kat has 3 grams of fat and 7 grams of sugar compared to a Reese’s peanut butter cup that clocks in at 10.5 grams of fat and 6.5 grams of sugar. And who can eat just one?

Eat this: Dark Chocolate
Not that: Milk Chocolate

Dark chocolate contains antioxidants and has less sugar than regular milk chocolate candy bars. Keep portions small though and stick with fun-size options.

Eat this: Sweet Tarts
Not that: Skittles

If hard candy is your weakness, you’re better off choosing Sweet Tarts rather than Skittles candies. Sweet Tarts have 2.4 grams of sugar per min-bag while Skittles have a whopping 14.5 grams of sugar per mini-bag.

Eat this: Smarties
Not that: Fun-size chocolate bar

Smarties have only 5 grams of sugar and no fat, while most fun-size chocolate bars contain 7 grams of sugar or more, and 3 grams or more of fat per bar.

Eat this: Jelly Belly jelly beans
Not that: M&Ms

Jelly Bellies have only 35 calories per serving and no fat, but M&Ms (all varieties) are loaded with both fat and sugar.

What to Do With Leftover Pumpkin Guts?

It’s almost Halloween and chances are, you’re getting ready to carve a Jack O’lantern. If you’re planning on some pumpkin carving fun with your family, don’t just throw out those pumpkin insides. There are lots of easy recipes you can make that put those pumpkin parts to good use.

Plus, pumpkins are one of the most nutritious fruits around—they’re packed with antioxidants, fiber, potassium, and Vitamin C. And don’t forget about the seeds! Pumpkin seeds contain antioxidants, magnesium, zinc, and fatty acids and make a great fall snack.

Roast pumpkin seeds

Roasting pumpkin seeds is really easy and can be fun for kids too. You can eat them alone as a snack or mix them with other nuts and dried fruit for a healthy, seasonal trail mix. Just put them on a nonstick pan (in one layer), and sprinkle a little salt or other seasonings for taste,  and then roast them in the oven at 300 degrees for 45 minutes.

Make pumpkin soup

Pumpkin soup makes a great seasonal meal as the weather gets colder. Use those leftover pumpkin insides to make this creamy pumpkin soup recipe.

https://www.allrecipes.com/recipe/9191/pumpkin-soup/

Bake a loaf of pumpkin bread or muffins

Separate the seeds from the pumpkin flesh, and use the flesh to make a puree for pumpkin bread or muffins. Follow this recipe to make delicious pumpkin bread or divide into a muffin pan to make pumpkin muffins.

https://eatingrichly.com/how-to-cook-a-whole-pumpkin-and-recipe-for-pumpkin-gut-bread/

Make pumpkin juice

As you are cleaning out your pumpkin to carve, place the stringy bits and seeds into a large bowl, and soak in hot water to help soften. Mash up these pieces, and then strain so you are left with a bright orange juice. Use the pumpkin juice in smoothies or sauces.