Trick or Treat!!!  One of my fondest memories growing up was trick-or-treating on Halloween with my brothers and sisters.  We would return home only after our trick-or-treat bags were overflowing and couldn’t hold any more candy.  Once we returned home we dumped our candy onto the floor, traded with each other for our favorite candies, and then gorged ourselves on candy all night. For the next week my Mom and Dad had to deal with five sugar-crazed kids!

Many parents today are aware of the effects of excess sugar and are searching for alternatives to the traditional Halloween candy overdose.   So, how can kids enjoy trick-or-treat candy without their parents turning into the “candy cop”?

Tips to control the post-Halloween candy craze in your home:

  • First, do not buy Halloween candy early. You will just tempt yourself and your kids into eating all the candy before trick-or-treat even starts.
  • After trick-or-treating have your kids trade their Halloween candy with you for something better. How does this work? Your child gets to choose several pieces of candy to enjoy after Halloween.  Parents then “buy” the rest of the candy from the child and replace it with a toy, book, game, or an activity such as a movie.  Toss out the candy you “bought” from your child.
  • Put the Halloween candy your child chooses to keep out of reach into a high kitchen cabinet or pantry. You control the amount of candy your kids eat over the next few days.

What to give trick-or-treaters at your home:

  • Consider alternatives to giving out candy such as glow sticks, spider rings, bubbles, pencils, stickers, party favors, book marks or trading cards.
  • Give out individually packaged healthy treats like raisins, sunflower seeds, nuts, pretzels, animal crackers or popcorn.


Take home message: With a little planning your little goblin can enjoy Halloween candy without overindulging.


Elizabeth’s Reading Recommendation“Carefree Candies…Your Guide to Healthy Homemade Indulgences” by Kelly Herring.  This book contains 55 candy recipes using ingredients that are natural, low glycemic and gluten free.



Pumpkin Muffins

Makes 12

½ cup brown rice flour

½ cup sorghum flour

1/3 cup canola oil

½ cup pumpkin (canned)

½ cup honey

1 teaspoon apple cider vinegar

½ teaspoon vanilla

2 eggs (omega-3 enriched Eggland’s Best)

1 tablespoon Rumford baking powder

½ teaspoon baking soda

½ teaspoon xanthan gum

½ teaspoon cinnamon

½ teaspoon salt

Preheat oven to 350°F.  Place muffin liners in muffin tins.

In a mixing bowl, combine flours and oil.  Mix well.  Add the remaining ingredients and mix well.  Batter will thicken as it is beaten.

Divide batter among 12 muffin liners.  Bake for approximately 15 to 18 minutes, until a toothpick inserted in the middle tests clean.  Enjoy!

Light, moist and mildly spiced, these muffins are great for breakfast or as a snack.  The ingredients canola oil and Eggland’s Best eggs are a source of omega-3 fatty acids; and pumpkin is an excellent source of Vitamin A and antioxidants.  This recipe is Gluten and Casein Free.