How do you eat healthy on Halloween?

Halloween is fantasy, possibility, tradition, and a lot of candy. We love Halloween. 

There’s no reason to not enjoy the festivities, though it’s a good idea to try to put the brakes on the sugar. With a few modifications, you can turn your Halloween celebration into something a bit more Healthy Halloween (without losing the fun). We know. Nobody wants to be the weird “healthy” house.

Here are some favorite Halloween dishes to feast on (and tips to reduce the pile of sugar). And nobody in your neighborhood will know the better!

  1. Witch’s Brew: Serve up bubbling bowls of stew with chunky bread to dip. Eat up before you hit the neighborhood! Trust us, no kid can resist something from a black cauldron!
  2. Portion Distortion: Say no to pillowcases and oversized bags. Keep the trick-or-treat bag small for the little ones and get only one piece of candy at each house. This also means more walking to fill up!
  3. Walk, Walk, Walk: Trick-or-treating is not just about candy, it’s a great way to explore your neighborhood and get some exercise! So, put on your FitBit and see how many steps you can take on the 31st!
  4. Funky Candy Alert: Check those expiration dates and beware of funky-looking candy. When in doubt, toss it out!
  5. Who says candy is the only treat for Halloween? Create a table of monster mash munchies!
    • Make your own Frankenstein avocado toast with mashed avocados for a monster-green look that tastes absolutely frightening!
    • Dip sliced veggies like peppers and mushrooms into a creamy yogurt dip to create a spooky vegetable skeleton with crushed bone dip.
    • Zombie brains? No, just hummus! Whip up a batch of this delicious dip and serve it with carrot sticks or pita chips for a creepy crawly snack.
    • For something sweeter, try pumpkin bran muffin bites or silver dollar pumpkin pancake bites.
    • Feeling creative? Make a sliced apple nacho plate with a peanut butter and dark chocolate drizzle – it’s sure to give your little monsters a sweet and healthy treat.
    • When it comes to drinks, skip the sugary stuff and stick to sparkling water with a drop of food coloring for a spooky touch. Freeze lychees with raspberries for the perfect frozen eyeball garnish.
  6. Be the coolest house on the block. Give out erasers, pencils, stickers, or temporary tattoos.
  7. But remember, setting expectations is key! Talk to your kids before Halloween about what candy can be kept, what can be eaten, and what needs to be handed over.


Witch’s Stew Recipe


  • 1 large cauldron or a large soup pot
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, peeled and sliced into rounds
  • 2 celery stalks, chopped
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 cup black beans (canned or cooked)
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 cup sliced mushrooms
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • Fresh parsley or cilantro for garnish (optional)



  1. Prepare the Cauldron: If you have a large cauldron or a decorative soup pot, clean it thoroughly, and set it aside. If not, a regular large soup pot will work just fine.
  2. Saute the Witches’ Brew: Heat the olive oil in the pot over medium heat. Add the chopped onion and minced garlic, sautéing until fragrant and slightly translucent.
  3. Add the Eerie Ingredients: Toss in the carrots, celery, green bell pepper, and red bell pepper. Cook for a few minutes until the vegetables begin to soften.
  4. Brew the Potion: Pour in the diced tomatoes and vegetable broth. Stir in the black beans, corn, and sliced mushrooms. Season the stew with dried thyme, dried basil, salt, and pepper. Give it a good stir to blend the flavors.
  5. Simmer the Cauldron: Cover the pot and let the stew simmer over low heat for about 30-40 minutes, or until the vegetables are tender and the flavors meld together. Stir occasionally.
  6. Serve the Witch’s Stew: Ladle the hot Witch’s Stew into individual bowls or mugs. Garnish with fresh parsley or cilantro for an eerie touch.
  7. Present Your Witch’s Brew: If you’re using a cauldron, carefully ladle the stew into the cauldron for a spooky presentation. Place the cauldron on your Halloween table, and let your guests serve themselves from the bewitched pot.


Enjoy your Witch’s Stew with some crusty bread or Halloween-themed crackers for a memorable Halloween meal. You can also get creative with garnishes like “eyeballs” made from mozzarella cheese for added spookiness.

Happy Halloween!