Happy Halloween - Six Spooky Recipes that are Healthy for Type 2’s
Those of us with diabetes can find holiday time challenging with all the special treats and parties! It is hard to maintain our healthy eating routine and go to outside events where we might not be in control of what is served. It is easy to give into temptation - especially when it is a holiday revolving around CANDY! This Halloween how can we be careful and avoid gobbling up candy with family and friends? What are safe spooky treats to enjoy? What festive things can we make to serve? We have pulled together a couple type 2 favorites, safe for type 2’s including appetizers, mains and desserts that will have you in the Halloween spirit in no time!
1/4c to 1/3 cup paleo mayo (see notes for alternatives)
2 tsp pickle juice
1 tsp ground mustard
1/4 tsp sea salt
1/4 tsp black pepper
Green olives with pimentos
Paprika for topping
- Scoop out the yolk from cooked hard boiled eggs and place in a bowl.
- Mix in the rest of your ingredients, except the paprika and olives.
- Taste and see if it’s salty enough, if not, add a dash more salt or even pickle juice.
- Mix until smooth then spoon the egg yolk mix into your egg white halves.
- Smooth the surface of the egg and then place the olive with the pimento sticking up. Now it will look like the eye pupil.
2 tsp rapeseed oil
1 large onion, chopped
1 small butternut squash (500g prepared weight)
1 low salt vegetable stock cube in 800ml boiling water
75g red lentils
400g can tomatoes
1 tbsp tomato puree
good pinch pepper
4 slices wholemeal bread
- Add the onion to the pan with 1 teaspoon of oil. Cook gently until the onion starts to brown.
- Now add the squash, stock, lentils, tomatoes and puree, and simmer for 15-20 minutes.
- Add a good pinch of pepper, then whizz with a stick blender or in a food processor until smooth.
- Meanwhile, cut the bread into the shape of a tombstone, put the stencil into position, and spray onto the toasted bread.
- Put the soup into bowls. Add the yoghurt to a piping bag with a really small nozzle, and pipe a thin spiral onto the soup. Take a skewer or chopstick and draw through the spiral from the centre outwards to create a spider’s web. Add the toast and serve.
2 tablespoons Primal Kitchen Avocado Oil
1 large onion, chopped
1 pound lean grass-fed ground beef (sub beans, tofu, lentils for vegetarian)
Salt and pepper to taste
2 ½ cups cauliflower rice
1 ½ cups Primal Kitchen Roasted Garlic Marinara Sauce
6 medium-sized orange bell peppers, tops cut off and reserved, core and seeds removed
½ cup whole-milk mozzarella cheese, shredded
- Preheat oven to 400ºF.
- In a large skillet over medium-high heat, add 1 tablespoon avocado oil. Add diced onion to skillet and cook, stirring frequently, until soft and translucent, about 10 minutes.
- Add ground beef to skillet and season to taste with salt and pepper. Break up large chunks and cook until browned completely, about 7 to 9 minutes. When cooked, remove beef from skillet and allow to drain on paper towels.
- Add 1 tablespoon avocado oil to skillet. Add cauliflower rice and season to taste with salt and pepper.
- Place a lid on top of the skillet and allow cauliflower rice to cook for 5 to 8 minutes.
- Add onion, beef, and 1 cup of marinara sauce to the skillet. Taste and adjust seasoning, if necessary. Turn off heat.
- Using a sharp paring knife, carve a jack-o-lantern face into each pepper. Place the peppers upright in a large baking dish along with the pepper tops. Fill each pepper to the top with the meat mixture.
- Bake tops and filled peppers for 30 minutes. Remove from the oven and sprinkle about 4 teaspoons of mozzarella on top of each pepper. Spoon a bit of marinara sauce on top of each pepper. Turn the oven to broil. Place the baking dish back in the oven and broil until the cheese is bubbly and lightly browned. Remove and serve.
1 large eggplant
1/4 cup crushed tomatoes strained, no sugar
1 pinch of salt
1 pinch of pepper
1 pinch garlic powder
1 pinch oregano
1 cup mozzarella cheese sliced or shredded, both works
1 handful pepperoni (sub tomato or red peppers for vegetarian)
- Preheat oven to 400ºF.
- Grease or line a pan with parchment paper. Cut eggplant into thick slices (a quarter to half an inch thick) and spread out on pan. Sprinkle salt on top of each slice.
- Bake for 25 minutes.
- In a bowl, mix the crushed tomatoes, salt, pepper, garlic powder, and oregano. Spoon a layer of the sauce on each slice of eggplant. Sprinkle the shredded mozzarella on top.
- Cut the pepperoni into small triangles for the eyes and nose of the jack-o-lantern pizzas. Cut pepperoni into jagged teeth. Place on top of the cheese as desired.
- Broil on high for up to 5 minutes, watching carefully not to burn the cheese or eggplant.
- Remove with a spatula and serve immediately.
1/3 cup reduced fat peanut butter
1/4 cup light margarine
1/4 cup honey
2 cups wheat flakes cereal, coarsely crushed
1/3 cup dried apples, finely chopped
2 tablespoons walnuts, finely chopped
1/8 teaspoon apple pie spice
1 tablespoon sugar-free caramel syrup
- In a medium saucepan, combine peanut butter, margarine, and honey. Cook and stir over medium heat until mixture comes to a boil. Remove from heat. Stir in cereal, apples, walnuts, and apple pie spice, until well mixed. Transfer to a small bowl; cover and chill 30 minutes. Divide mixture into 18 portions.
- Using slightly wet hands, firmly press mixture into balls. Place on a waxed paper-lined baking sheet and refrigerate 15 minutes, or until firm.
- Drizzle balls with caramel sauce. Chill at least 15 minutes, and serve, or store covered in refrigerator.
15 fresh strawberries, washed and patted dry
1 (16-ounce) container sugar-free vanilla frosting
30 miniature semisweet chocolate chips
- 1 tablespoon miniature semisweet chocolate chips
- In a microwave-safe bowl, melt the frosting for 10 second increments, stirring until smooth and pourable.
- Dip strawberries in frosting and place on waxed paper-lined baking sheet. Press chocolate chips into frosting for eyes. Refrigerate 5 minutes.
- Melt remaining 1 tablespoon chocolate chips until smooth. Dip a toothpick into chocolate and draw a mouth for each ghost.
- Let frosting firm up and serve.
Whatever the occasion, whether you’re attending an event or having festive frightful fun at home this Halloween we hope that you enjoy these healthy recipes. Share your pictures with our online community Winning Type 2 Diabetes Together! Let’s celebrate responsibly and healthfully!