Vitality Feed: Healthy Hallowe'en!

7 days ago

5 min read

October 2026 - Vitality Feed - Healthy Hallowe'en!

No Tricks, Just Treats!

As the leaves blow and the days get spookily shorter, we tend to turn to more hearty, warm, comforting dishes like soups, stews and chilis. This Fall, maybe try a new twist on the traditional - like a Coconut Curry Chicken Soup or a Black Bean and Sweet Potato Chili - see recipes below in Hearty Pre-Trick or Treat Recipes.

We crave dishes that have seasonal ingredients like Brussel’s sprouts, squashes and pumpkins. See how to use this month’s poster produce, the pumpkin, in What’s in your Pantry?

This weekend the streets will be filled with witches and ghosts and K-pop Demon Hunters (if you know, you know). We want them to have a great night, but not at the cost of over, over indulgence and crazy sugar crashes. It doesn’t have to be an all or nothing night - get some tips to find balance in this month’s Feature: Smart Strategies for Families this Hallowe’en

Wishing everyone a Fun and Safe Hallowe’en, full of balance and a bit of chocolate, of course;)

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Inspired by the Season

Feature: Smart Strategies for Families This Hallowe'en

Hallowe'en doesn't have to be a nutritional nightmare. With a little intention — and without turning into the fun police — families can enjoy the celebration and still feel good. Here's how to approach it practically.

Before Trick or Treating

1. Eat a real dinner. This is the single most effective strategy. A protein and fibre-rich dinner before trick-or-treating means kids (and adults) won't gather treats with an empty stomach. Think chili, a hearty soup, or a simple protein-and-veg plate.

2. Set expectations calmly. Before heading out, agree on a plan for what happens with the candy haul. Kids do better when rules are set ahead of time rather than enforced in the moment. Keep the tone light — this is meant to be fun.

3. Involve kids in choosing. Let them sort their haul and pick their favourites. When kids feel a sense of choice and control, they tend to fixate less on what they can't have.

During and After the Main Event

4. Don't make candy forbidden. The more forbidden something is, the more powerful it becomes. A calm, matter-of-fact approach to Halloween treats tends to reduce obsession and sneaky behaviour.

5. Watch for the sugar crash. High sugar intake followed by a crash can mean irritability, fatigue, and poor sleep — especially in younger children. Pairing treats with protein or fat (a small piece of cheese, some nuts) helps blunt the blood sugar spike.

6. Give it a shelf life. A week of treats is very different from a month. Consider a family decision about how long the candy stays in the house — and stick to it.

Better Options for the Bowl

7. Consider alternatives. Small bags of pretzels or popcorn, individually wrapped dark chocolate pieces, or non-food items like stickers, pencils, or temporary tattoos are increasingly well received.

8. For adults: mindful indulgence. Enjoy a couple of pieces you genuinely love and move on. Choosing one piece you actually savour is a very different experience from mindless snacking through the bowl.

The Bigger Picture

One night of Halloween candy will not affect your child's long-term health. What matters far more is the relationship with food you're building around it — one of balance, awareness, and enjoyment without guilt.

Nourishing Recipe Spotlight - Hearty Pre Trick-or-Treat meals

Coconut Curry Chicken Soup with Sweet Potato and Rice - see recipe below

Slow Cooker Beef Stew - see recipe below

Black Bean and Sweet Potato Chili - see recipe below

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What is in my Pantry?

Everyone has a can of Pure Pumpkin Puree (the pure stuff, not pumpkin pie filling) in their cupboard this time of year - and if you don’t, you should!

Pumpkin puree is so versatile; you can use it to make muffins, cookies, cakes, pumpkin pancakes and of course, pies. Add it to yogurt or oatmeal. Use it in savory dishes like chilis or soups or pasta sauces and make warm treats like pumpkin lattes or chai tea with lots of steamed coconut milk….yum!

Plus it is full of vitamins like beta-carotene, Vitamins C and D, minerals like potassium. It is a nutrient dense ingredient low in calories (40-50 cal/cup) and high in dietary fiber (about 7g/cup) which helps to promote fullness, good digestion and healthy weight management.

Some easy to make pumpkin combinations:

Pumpkin Muffins: 1 cup pure pumpkin, 2 eggs, 1 ½ cup oat flour, 2 mashed bananas, ½ tsp pumpkin spice (cinnamon, nutmeg, allspice)

Pumpkin Energy Bites: ½ cup pure pumpkin, ½ cup almond or peanut (natural) butter, 1 ½ cup oats, 2 Tbsp pure maple syrup

Do you want to skip the can and make your own?

Step-by-Step Instructions

Prep the Pumpkin - Wash the outside of the pumpkin and dry it. Slice off the stem and cut the pumpkin cleanly in half. Use a large spoon or melon baller to scrape out all the seeds and stringy pulp. (Save the seeds to roast later if you like).
Roast the Pumpkin - Preheat your oven to 400°F (205°C).Place the pumpkin halves cut-side down on a baking sheet lined with parchment paper or foil. Bake for 35 to 45 minutes (or up to an hour depending on size) until the flesh is completely tender and easily pierced with a fork or knife.
Scoop and Peel - Let the pumpkin cool for 10 to 15 minutes so you can handle it safely. Scoop the soft flesh away from the skin using a spoon, or peel the skin right off the cooled wedges.
Blend Until Smooth - Transfer the warm or cooled flesh into a food processor or high-speed blender. Blend for 1 to 3 minutes until completely smooth with no remaining chunks or fibers.
Drain Excess Water (Optional)Homemade puree can be wetter than canned pumpkin. If it looks too watery, pour the puree into a fine-mesh sieve lined with cheesecloth or a clean dish towel and let it drain over a bowl for 1 to 2 hours.

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***The information presented in this newsletter is for educational purposes only. Restored Vitality does not diagnose or treat disease, rather work to improve your nutrition and support any weaknesses or systems out of balance***