Healthy Halloween Treats


Halloween can be a great example of moderation and balance when following the 80/20 approach to healthy eating. This infamous approach to eating states that by consuming healthy, whole foods 80% of the time, we can indulge in less healthy foods 20% of the time. Sounds like a good deal to me! So, to all the parents and sweet-toothed adults out there, don’t dread Halloween but instead embrace it as an opportunity to practice moderation and balance as a family. Still need some extra support? I’ve got you covered!


Candy and treats are everywhere: in the office, at school and in just about every single grocery store - leaving indulging to be the new normal instead of just 20% of the time. Here are some tips and tricks for swapping out that candy for some other healthier sweets.

  • No-Bake Pumpkin Cookie Bites: see recipe below. I love this recipe because one of the main ingredients is pumpkin puree, which is an amazing source of fibre, vitamin A and iron. Did you know that just ½ cup of pumpkin puree contains 16% of your daily fibre intake, 10% of your daily iron intake and 100% of your daily vitamin A intake? Maybe a piece of pumpkin pie should count as a serving of vegetables?

  • Pumpkin Hummus - add pumpkin puree and pumpkin pie spice to ANY hummus and enjoy as a dip with some raw veggies for a protein and fibre rich snack.

  • My favourite sweet snacks

Halloween Night

Whether you are heading to a party or taking your kids trick or treating, make sure you (and the little trick or treaters) load up on a healthy meal or snack beforehand. What makes a healthy meal? Half your plate should be vegetables, 25% of your plate should be slow burning grains like rice or quinoa and your last 25% should be lean protein (fish, tofu, beans, chicken or turkey).


Time to portion control! After indulging (guilt free) on Halloween night, take any leftover candy and treats and freeze them. Then add one or two pieces of candy to your lunch (or your kid’s lunch) the following week. But most importantly, try to remember, when enjoying these pieces of candy, enjoy them mindfully.

Happy Halloween!

No-Bake Pumpkin Cookie Bites (courtesy of Choices Markets)
Ingredients (yields 20 bites)

  • 1 cup rolled oats

  • 1 cup unsweetened shredded coconut

  • ⅓ cup ground flax

  • ½ cup pumpkin puree

  • ⅓ cup maple syrup

  • 1 tsp vanilla extract

  • ½ tsp pumpkin spice mix

  1. Mix together!


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