Most Halloween treats are sweet, but you can also celebrate the holiday with more healthful savory dishes.

Sweet potatoes (or pumpkin) give today’s recipe its orange hue. Use small Halloween cookie cutters (right) to create a kid-friendly side dish that’s rich in vitamin A.

All of the ingredients should be available at a well-stocked natural and organic food store.

Looking for a Halloween treat that’s easy on your teeth?

Today’s recipes for Black-Cherry Bats and Citrus-Orange Pumpkins won’t screw up braces, fillings or crowns. The key ingredients are natural flavored gelatin (right) and fresh fruit juice.

Each recipe makes 2 dozen treats, and all of the ingredients should be available at a well-stocked natural and organic food store.

These recipes have been adapted from The Braces Cookbook by Pamela Waterman.

Braces are no longer just a teen thing. In fact, roughly half of today’s orthodontic patients are adults.

Having lived through 4 years of mouth metal back in the day, I know how Halloween treats like caramel apples and popcorn balls can wreak havoc with just a few bites. Is it any coincidence that October is National Orthodontic Health Month?

The good news: The American Association of Orthodontists has provided the following list of best and worst Halloween treats.

The average American will spend $66.28 on Halloween this year, $20.29 of which will go toward candy purchases, according to the National Retail Federation. (Costumes are the No. 1 expense.)

But when trick-or-treating first became popular in the 1920s, children received whatever neighbors had on hand: apples, pastries, breads and even money. Flash-forward to the 21st century: We now spend $1.8 billion on Halloween candy each year—so, what has changed?

Hope you had a safe, happy Halloween. Here are the answers to yesterday’s pumpkin-themed quiz.

Answers

1. D. Approximately 1.1 billion pounds of pumpkins were grown last year in the top U.S. pumpkin-producing states.
2. B. Illinois led the country by producing 496 million pounds of pumpkin. California, Pennsylvania and New York each produced at least 100 million pounds, according to the U.S. Department of Agriculture.
3. C. Carotenoids (lutein, alpha-carotene, beta-carotene) are antioxidants that account for the orange color of pumpkins, carrots, sweet potatoes and winter squash. Converted to vitamin A in the body, carotenoids have cancer-fighting properties. See Think Orange! for more details.
4. A. A pumpkin is a fruit. It’s a member of the Cucurbitaceae family, which includes fruits and vegetables like melons, squashes, cucumbers and gourds.
5. D. The Spooktacular is a standard orange pumpkin, weighing in at 2 to 5 pounds. The Baby Boo and Sweetie Pie are miniature pumpkins. Jack Skellington, however, was Johnny Depp’s character in Tim Burton’s The Nightmare Before Christmas.
6. B. Tim Roth, now starring in the Fox Network drama Lie to Me, played Pumpkin (Ringo) in Pulp Fiction.
7. D. Toasted pumpkin seeds are an excellent source of protein, fiber, magnesium and phosphorus. Click here for the basic recipe, and check out Sweet-Hot Pumpkin Seeds with Autumn Spices.
8. D. A pumpkin is 90% water, which explains why there are only 49 calories in a 1-cup serving of cooked pumpkin.
9. B. While many bisques do contain dairy products, meat or seafood, the term “bisque” denotes a thick soup. It may derive its creaminess from pureed vegetables in lieu of dairy.
10. A. Pepitas are the green pumpkin seeds encased in a white hull (husk). When you extract seeds from a fresh pumpkin, you’ll toast the white unhulled seeds. You may also buy the hulled green seeds, which are popular in Mexican cuisine. Try Pepita-Crusted Halibut with Blood Orange-Jicama Chutney.

Let us know how you scored!

To celebrate Halloween, I’m posting a multiple-choice quiz that tests your pumpkin acumen. I’ll post the answers tomorrow, so be sure to tune in.

1. How many pounds of pumpkins were grown last year in the top U.S. pumpkin-producing states?

A. 100 million

B. 300 million

C. 700 million

D. 1.1 billion

2. Which U.S. state produced the most pumpkins last year?

A. California

B. Illinois

C. Pennsylvania

D. New York

3. A pumpkin’s bright orange color reflects a high level of which nutrient?

A. Magnesium

B. Vitamin C

C. Carotenoids

D. Zinc

 4. A pumpkin is a:

A. Fruit

B. Vegetable

C. Neither

5. Which of the following is not a variety of pumpkin?

A. Spooktacular

B. Baby Boo

C. Sweetie Pie

D. Jack Skellington

6. “Pumpkin” was a character in which acclaimed movie?

A. One Flew Over the Cuckoo’s Nest

B. Pulp Fiction

C. Rosemary’s Baby

D. The Godfather

7. Toasted pumpkin seeds are an excellent source of:

A. Protein

B. Fiber

C. Magnesium

D. All of the above

8. What percentage of a pumpkin is water?

A. 20%

B.  50%

C. 70%

D. 90%

9. We have published organic recipes for Roasted Pumpkin Soup and Pumpkin Bisque. What distinguishes a bisque from other soups?

A. A milk or cream base

B.  Thicker than standard soups

C. Contains meat or seafood

D. All of the above

10. Pepitas are:

A. Hulled pumpkin seeds

B. Whole pumpkin seeds

When we started our blog in November 2005, my very first post examined a new trend in organic food: flavored milk. Dietitian Julie H. Burns, a nutrition consultant for Horizon Organic, noted:

Moms will love these new products because they’re organic, nutritious and convenient for a lunchbox or backpack. Kids will love them because they’re delicious and easy to drink on the go. Families can help reduce their kids’ exposure to added chemicals in food by incorporating organic products into their diets. An easy way to do that is by providing great-tasting organic foods in your child’s lunchbox.

A day later, we published Organic Flavored Milk: Pros and Cons, in which Chef Ann Cooper, the “Renegade Lunch Lady,” told us:

They’re really no better than soda—except for the calcium. Many have a sugar and calorie content that equals or exceeds that of soda, and they become just another way that we’re teaching our children to drink sweets.

Now, the Milk Processor Education Program (MilkPEP), creators of the got milk? advertising campaign, are promoting chocolate milk as the “Official Drink of Halloween.” The newest print ad, which debuted in the Oct. 16 issue of People magazine, features actress Angie Harmon (Law & Order, Women’s Murder Club) and her daughters, all sporting milk mustaches.

“At Halloween and throughout the year, my girls love the flavor of chocolate milk, and I love knowing it contains the same essential nutrients as white milk like calcium, vitamin D and other nutrients kids need to build strong bones,” Harmon states in a MilkPEP press release. “As a mom, it’s important to me that my kids learn healthy habits early—and drinking three glasses of low-fat or fat-free milk each day is one of the best habits I can pass on to them.”

Pediatrician Tanya Remer Altmann, MD, is also supporting MilkPEP’s efforts.

“With Halloween snacks all around, low-fat chocolate milk is something moms can feel good about sharing with their kids,” says the author of Mommy Calls: Dr. Tanya Answers Parents’ Top 101 Questions about Babies and Toddlers.

“Here’s a spooky fact: Two out of three kids fail to get enough calcium, which is critical to build healthy skeletons,” Dr. Altmann adds. “And studies show that kids who drink chocolate and other flavored milks have higher calcium intakes than those who don’t drink milk. Milk drinkers also tend to drink fewer sugary sodas and fruit drinks and are more likely to be at a healthy weight compared to kids who drink little or no milk.

“Encouraging kids to drink more low-fat milk is a great way to steer them from the nutrient-void temptations at Halloween and beyond,” she concludes. “Chocolate milk and white milk contain nine essential nutrients and are a key component in building strong bones during childhood. Moms can benefit from the calcium and vitamin D in chocolate milk, too.”

How do you feel about flavored milks, including the organic kind? Please share your thoughts.

Photos: Horizon Organic, MilkPEP

Yesterday, I provided the basic recipe for Toasted Pumpkin Seeds.

Today’s recipe ups the flavor ante, with spices that will remind you of red pepper jelly—both sweet and hot.

If you’ve purchased a Halloween pumpkin, you’ll have the basis for a high-protein snack. If not, you may use raw pumpkin seeds from the snack or nut aisle of your local natural and organic food store.

Enjoy!

Sweet-Hot Pumpkin Seeds with Autumn Spices

Makes 8 servings (2 tablespoons each)

1. Remove seeds from pumpkin with a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water. Wash and dry them thoroughly.
2. Preheat oven to 375°F. Lightly coat a baking sheet with canola oil spray. Place seeds in one layer on a baking sheet and toast for 10 minutes.
3. Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting.
4. Remove seeds from oven, and stir into spice mixture, coating evenly. Cook on stove for another 5 minutes.
5. Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp.
6. Remove from oven, and let cool. Gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.

Recipe and photo courtesy of the American Institute for Cancer Research

Pumpkin seeds are one of my favorite fall snacks. Companies like Eden Organic offer bags of dry-roasted seeds, including a spiced version. The seeds are a great source of protein, fiber, phosphorus and magnesium. Unlike most of the nonorganic brands, Eden’s pumpkin seeds are relatively low in sodium (75 to 100 mg per 1/4 cup). 

If you’re carving an organic pumpkin this Halloween, toast your own seeds and flavor them with your favorite herbs and spices. The basic recipe follows. Tune in tomorrow for some kicked-up Sweet-Hot Pumpkin Seeds with Autumn Spices. 

Toasted Pumpkin Seeds

1 small pumpkin
2 tablespoons vegetable oil
Salt

1. Preheat oven to 300°F.
2. Remove seeds using a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water.
3. Stir the mixture, and seeds will float to the surface. Remove seeds with a slotted spoon, and pat them dry on paper towels.
4. Place seeds in a dry bowl. Coat them with vegetable oil.
5. Spread seeds on a foil-lined baking sheet, coated with nonstick spray, and sprinkle with salt.
6. Bake 30 to 40 minutes, or until lightly browned.

Recipe courtesy of Pumpkin Masters

At this time of year, formerly barren lots on even the busiest city streets are transformed into pumpkin patches.

Local farmers’ markets display a bevy of gourds, and kids go into hyperdrive as they suit up to turn their carefully selected finds into jack-o’-lanterns.

Pumpkin carving is much like driving: safety first. Thankfully, alternatives to serial killer-style kitchen knives are available at supermarkets, party stores and organic food stores. The Pumpkin Masters Carving Kit, for example, includes five tools and 14 patterns. The company also offers a children’s version.

As I’ve admitted in the past, I usually opt to cook with canned organic pumpkin puree—in particular, Farmers Market Organic Pumpkin. It’s a hassle-free base for Early-Morning Pumpkin Maple Oatmeal, Pumpkin Curry Soup, Roasted Pumpkin Soup, Pumpkin Bisque and Pumpkin Five-Spice Butter.

Tune in tomorrow for a new recipe: Toasted Pumpkin Seeds. In the meantime, check out some of my past posts:

• Pumpkin Power
• Organic Halloween Cuisine
• Think Orange!
• Attention, Pumpkin Carvers: Pulp Clogs Plumbing
• Carve Your Halloween Pumpkin Safely
• The Halloween Candy Conundrum
• Go Wild for Halloween!
• Healthy Holiday Baking
• Ghostly Meat Loaves
• You’re Never Too Old for Halloween
• Why Dogs—and Small Children—May Hate Halloween
• A Halloween Environmental Tale