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Halloween is quickly approaching, and while that usually means candy corn, chocolate, and all things sugar, it doesn’t have to put your little ones into a sugar-inspired zombie trance.  Healthy Kingsport would like to offer a few healthy alternatives to all of the sweet stuff that children typically consume on this ghoulish holiday. In addition to being better for you, it’s a great way to spend quality family time together during a busy time of the year. Make it a fun, bonding experience that can turn into a tradition for years to come!

PB&J Spiders

First, cut the whole-wheat bread into a circle (using a glass to trace the circle is a trick that makes this much easier and neater). Then, spread out your favorite flavor of jelly along with some peanut butter. Add pretzel sticks to the sides of the sandwich to make the spider’s legs. This spooky spin on a lunchtime classic is sure to make your child happy this Halloween!

Jack-O-Lantern Sweet Potato Fries

This sweet treat will be a hit with older children. To begin, you’ll need two sweet potatoes. Peel the skin from both sweet potatoes. Slice the tip ends from the sweet potato, leaving the thickest part of the middle. Use a sharp knife to cut a small “V” shape in the center of the sweet potato and then cut into thin slices. Use a small, sharp knife to “carve” jack-o-lantern faces into each sweet potato slice!  Put coconut oil and spices in plastic bag and mix with the sweet potato slices. Place the sweet potato slices on a cookie sheet and bake in an oven preheated to 400 degrees for 20-22 minutes.

Candy Corn Popsicles

It’s all of the fun and festive colors of candy corn, but none of the sugar! Using a Popsicle mold, the first layer should be plain, nonfat Greek yogurt. For the second layer, add 100% orange juice.  The third layer is simply the addition of 100% pineapple juice. Put them in the freezer, and you have candy corn popsicles! In addition to being a healthier alternative, it’s a fun hands-on activity to do with your kids!

Eyeball Caprese Salad

This dish sounds creepy, tastes delicious and would be the perfect addition to any Halloween party! First, slice your cherry tomatoes and olives. Next, mash your mozzarella pearls to give them a little more texture and make them a little larger. Then place your basil leaves out on a tray and layer the mozzarella, tomatoes, and olives on top to create the eyeball look. The final step is to drizzle the balsamic glaze on top!

Festive Fruit

It’s easy to turn simple, “boring” fruit into something your kids will be excited to eat this time of year. Check it out:

  • Peeling a tangerine and sticking a small celery stick in the top of it makes an adorable tangerine pumpkin.
  • Adding two chocolate chips to a peeled half of a banana creates a cute ghost.
  • Making “Apple Mummies” are simple and quick! Start by cutting each apple in half vertically and removing the core. Begin at one edge and use a vegetable peeler to remove haphazard strips of apple peel. Lay each apple half on a plate and press two eyes (mini chocolate chips or dried blueberries) into the apple in an area where the peel has been removed.
  • Creating “Frankenstein Kiwis” will turn your kitchen into a science lab! Slice off one end of each kiwi, so the kiwi sits upright and flat. Use a vegetable peeler to remove some of the kiwi’s fuzzy skin. As you get toward the top of the kiwi, pull the skin away in little jagged bits so that the skin remaining at the top of the kiwi will look like messy—to resemble Frankenstein hair. To form the bolts in Frankenstein’s neck, use the end pieces of pretzel sticks on each side of his face. Just add another set of “eyes” to complete the monster snack!

Allison Galloway is the Marketing and Communications Coordinator for Healthy Kingsport.  She can be reached at