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Healthy Halloween Recipes

Amazon ImageHalloween celebrations can be fraught with difficulties for the dieter as everyone seems to be fixated with sweets and chocolates but if you’re giving a Halloween party, you don’t have to provide all high calorie foods. Here are some healthy Halloween recipes to keep you on the straight and narrow.

Pumpkin Soup


  • 4 tbsp olive oil
  • 2 onions, finely chopped
  • 1.0kg pumpkin or butternut squash, peeled and deseeded
  • 700ml vegetable or chicken stock
  • 142ml pot Elmlea Double or other low fat double cream or yoghurt (you’ll need less yoghurt)
  • 4 slices wholemeal seeded bread
  • Pumpkin seeds to garnish (from a packet is best)


  1. Heat half the olive oil in a large saucepan, then gently cook the onions for 5 minutes, until soft but not coloured. Add the pumpkin or squash to the pan then carry on cooking for 8-10 minutes, stirring occasionally until it starts to soften and turn golden.
  2. Pour the vegetable stock into the pan and season to taste with salt and pepper. Bring to the boil then turn the heat down to a simmer for 10 minutes until the squash is very soft. Reserve a little cream or yoghurt for swirling on top and pour the rest into the pan, bring back to the boil, then purée with a hand blender. For an extra smooth consistency you can parse the soup through a fine sieve.
  3. Cut the crusts off the bread and cut into small cubes. Heat the remaining 2 tbsp olive oil in a frying pan and fry the bread until it starts to become crisp. Add a handful of pumpkin seeds to the pan and cook for a few minutes more until they are toasted. Alternatively you can spray a little oil onto the bread and seeds and cook them in a medium oven for about 10 minutes.

Serve the soup with a swirl or cream or yoghurt scattered with croutons and pumpkin seeds. You could replace the cream with a drizzle of olive oil if you wish.

The soup can be frozen for up to 2 months and the croutons can be stored overnight in an airtight container.

Buffalo Wings


  • 1 small onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 tbsp olive oil
  • 400g can of chopped tomatoes
  • 2 tbsp hot pepper sauce
  • 1kg chicken wings or, for fewer calories use strips of chicken breast.
  • Cayenne pepper for seasoning

Blue Cheese Dip

  • 100g blue cheese
  • 142ml carton of low fat soured cream
  • 2 tbsp low fat mayonnaise
  • Juice of half a lemon


  1. Mash the blue cheese in a bowl then beat in the soured cream, mayonnaise, lemon juice and seasoning. Cover and chill until you need it.
  2. Cook the onion and garlic in the olive oil over a low heat until soft but not coloured. Add the chopped tomatoes and simmer for 7-8 minutes. Add the hot pepper sauce and blend it all in a food processor until smooth.
  3. Using a sharp knife remove the tips from the chicken wings and divide each wing into two pieces, splitting it at the joint or skin your chicken breasts. Season well with salt, pepper and cayenne and barbecue over medium-hot coals for 25-30 minutes, turning regularly, until cooked through with a crisp skin or cook in a medium oven for 20-30 minutes until crisp.
  4. If you’re using chicken breasts, cut into strips now then toss the cooked chicken in the hot sauce and pile onto a large plate and serve with the blue cheese dip.

The blue cheese dip and the sauce can be made the day before and kept in the ‘fridge. The sauce will need reheating.

Enjoy these healthy Halloween recipes but if you must eat sweets and chocolates, try this selection of sugar free candy.


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