Tricks and Treats Diet Friendly Goodies to Eats

Diet Freindly Trick or Treat Tips for all ages


1. Get to know your neighbors- Host a Party centered around games and bite size snacks.
2. Attend local festivals
3. Instead of handing out candy, swap out for stickers, toys, or crayons. Even better pass out individually wrapped nutritious snacks like trail mix, fruit snacks and chocolate pretzels.

At home tips:
Eat Before you treat
Sort through the candy. Portion out  candy in smalls bags. Serve with after school snacks
Pair candy with healthy snacks. Ex. Caramel and Apples. Chocolate candy with cereal, nuts or pretzels.
Eat candy after Dinner
Give some away- take to work leave it in the break room

Caramel Apple Granola 

6-8 apples stems removed

1 cup granulated sugar 

1/2 cup water 

1 cup Lite whipping cream or lite half and half, or soy milk

1/3 cup of unsalted butter or soy butter

1 cup of crushed favorite granola or gram crackers. (I use “a snack pack to keep my portion under control)

To make the caramel: Using a food processor, pulverize the sugar into a fine powder. In a pot, heat the water over medium heat until it begins boil carefully pour the sugar into the center of the pot (creating a mound or sugar) Do not touch or mix the sugar into the water.  Let it dissolve on its own. Once the sugar-water begins to boil then the sugar will begin to boil right away. Watch closely, the second the molten sugar begins to turn a light brown it off the heat and add the milk and butter. Place a skewer into the apple. Dip each apple into the caramel until all sides are cover. Sprinkle granola on top. Place apples on parchment paper. Refrigerate apples until Carmel is firm. Enjoy  An easier even lighter option is to use sugar free caramel

Meatless Challenge

This Week I challenge you all to replace at least one meal per day with out meat. I don't mean a little little fruit salad, or a chocolate chip trail mix here and there. I mean an ACTUAL MEAL. Add some of these meat alternatives to your grocery list tonight.

Seitan- made from wheat.  perfect for people with soy allergies. Can grill it, fry it, or bake it. Mmm use this in stews, pilafs, even better Fajitas nights!!


Tofu-   Soy Protein Soy proteins are beneficial to bone health during the first few years after menopause
Silken (soft)- Use in sauces, dressings and desserts
Soft Medium,  Firm, and Extra Firm- great for stir fries. Instead of scramble eggs, scramble tofu for breakfast.

Tempeh- natural culturing soy. Makes it more digestible because of fermentation process. Salute, BBQ, or fake bake or  "fry it"

Quinoa- Pronounced KinWa Just one half cup dry serving of this grain has approximately 11grams of protein. Rice for rice

Beans Beans Beans--- The magical fruit... LOL JK  Beans have been giving a bad rap for years but they are loaded with antioxidants and fiber.  Use in chili, soups, breads, hummus, etcs..


BBQ Tofu Recipe
Ingredients
1 pound extra firm tofu drained pressed 
    3/4 cup favorite barbecue sauce
    3/4 cup brown sugar
     1 tsp chili powder
   1/2 tsp red pepper flakes
  3/4 cup orange juice concentrate
   salt and pepper to taste


Directions:
1. Cut tofu into 3/4 inch slices

2. Mix togetherbarbecue sauce, sugar, chili powder, pepper and orange juice over medium low heat.

3. Place tofu in the sauce. Allow to marinate 

4. Grill for 4 or 5 minutes on each side, brushing with additional sauce.

5. Sprinkle with salt and pepper  to taste. 

Enjoy!!!