happy (healthy) halloween treats
by Joanna Hill-Kennedy
Whole-Grain Power Treats (Serves 12)
What You Need:
3 cups miniature marshmallows1 1/2 Tablespoons butter
2 cups puffed rice (whole-grain) cereal
1/2 cup whole-grain flake cereal
1/2 cup roasted soy nuts
1/2 cup dried fruit
What You Do:
Coat a 9-inch baking dish with cooking spray. Line pan with plastic wrap letting edges hang over sides of dish. Coat plastic wrap (on baking dish) and a wooden mixing spoon with cooking spray and set aside.
In a large saucepan over medium heat, cook marshmallows and butter until melted, stirring frequently. Once melted, take pan off heat. Using coated spoon, stir in cereals, nuts, and dried fruit until dry ingredients are well coated with the marshmallow mixture.
Turn mixture into prepared baking dish. Using wet hands (or hands sprayed with cooking spray), smooth and press mixture into an even layer. Let covered mixture cool at room temperature. Once cooled, lift off plastic wrap. Then, using a serrated knife, cut into 12 squares. Enjoy!
Nutrition Information/Serving (% Daily Value of 2000 calorie diet):Total Calories: 90; Protein: 3 grams (6%); Carbohydrates: 15 grams (5%); Dietary Fiber: 3 grams (10%); Fat: 2 grams (3%); Saturated Fat: 1 gram (6%); Cholesterol: 4 mg (1%); Vitamin A: 174 IU (3%); Folacin: 16 mcg (4%)
Stuffed Apples (Serves 4)
What You Need:
4 Apples (Empire or Granny Smith)1 cup Cheerios® cereal
1 cup Honey Bunches of Oats® or Kellogg’s Smart Start® cereal
1/3 cup raisins
4 Tablespoons peanut butter
What You Do:
Core the apples. Mix together the cereals, peanut butter, and raisins in a bowl. Spoon mixture into center of apple. Remember, the best part of the apple is the skin, so eat the whole apple. Enjoy!
Nutrition Information/Serving (% Daily Value of 2000 calorie diet):Calories: 225; Protein: 6 grams (13%); Carbohydrates: 35 grams (10%); Dietary Fiber: 5 grams (25%); Fat: 7 grams (12%); Saturated Fat: 2 grams (9%); Vitamin A: 916 IU (25%); Vitamin B6: .5 mcg (25%); Vitamin B12: .6 mcg (11%); Folacin: 84 mcg (21%); Niacin: 6 mg (29%)
ABOUT THE AUTHOR Joanna Hill-Kennedy is a Registered Dietitian, Certified Personal Trainer, and Certified Personal Chef. She owns Desired Dimensions, a health consulting and personal chef business. For over 7 years she has helped upstate NY residents achieve healthy lifestyle changes. She will be happy to provide more ideas or recipes using herbs and can be contacted at desired-dimensions@rochester.rr.com or by calling (585) 975-9293.