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Embracing the spooky season: A ghoulishly good guide to healthy eating for kids
As the leaves turn crimson and the nights grow longer, the air fills with the excitement of spooky season. While ghosts and goblins take center stage, it's the perfect time to transform your kitchen into a haunted hub of healthy eating.
This October, let's invite our little monsters to join in the fun of preparing nutritious meals and snacks that are as delightful as they are good for them and the importance of kitchen safety. With a dash of creativity and a sprinkle of enthusiasm, we can make healthy eating and kitchen safety a thrilling adventure that kids will love.
This platter is a fun way to get kids involved and a great item to bring to Halloween parties and events. Be creative and use any vegetables you have on hand.
Yield: Four servings
Ingredients:
• ½ cup plain non-fat yogurt
• ½ cup non-fat sour cream
• ⅛ teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon dried parsley OR ½ Tablespoon fresh parsley
• ½ teaspoon dried dill OR ½ Tablespoon fresh dill
• ⅛ teaspoon pepper
• Two cups fresh vegetables (cucumbers, peppers, carrots, celery, cauliflower, broccoli, olives, snap peas)
Directions:
1. Wash hands with soap and water.
2. If using fresh herbs, wash them by gently rubbing them under cold running water. Pat dry with a paper towel, then finely chop.
3. In a medium bowl, combine all the dip ingredients (yogurt, sour cream, garlic powder, onion powder, parsley, dill and pepper). Cover and refrigerate until ready to serve.
4. Scrub vegetables with clean vegetable brush under running water. Slice into desirable shapes.
5. To serve, place ranch dip in a small cup for the skeleton's head.
6. Assemble vegetables in the shape of a skeleton. For example, use carrots and celery to make arms and legs, sliced pepper for the rib cage, cucumber for the spine, and herbs or lettuce for hair.
7. Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Serving Size (1/4 of recipe): Calories 70, Total Fat 0g, Saturated Fat 0g, Cholesterol 5mg, Sodium 95mg, Total Carbohydrates 13g, Fiber 1g, Total Sugars 5g, includes 0g Added Sugars, Protein 4g, Vitamin D 0%, Calcium 10%, Iron 0%, Potassium 6%
Source: Nebraska Extension – Cooking with Kids
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Upcoming Events
Oct. 1 – 4-H enrollment opens.
Oct. 14 – Extension Office closed for Columbus Day.
Nov. 3 – Putnam 4-H awards program.
Nov. 5 – Curb Your Urge to Splurge-Holiday Edition.