WIC Kitchen: Sugary candy isn't the only way to taste Halloween
Oct. 18, 2023
By Mary Wade Burnside and Sarah Moore
Trick-or-Treat conjures visions of miniature candy bars and tiny bags of Skittles, M&Ms and more.
But you can still have fun on Halloween with nutritious food that’s also hauntingly good and in the spirit of the season.
This month, we bring you Jack-O-Lantern Stuffed Peppers, which are easy to make, can work as part of a meal, and they are very festive and adorable to boot.
Creativity is welcome when you “carve” the peppers into Halloween-themed faces. Each one can be different, just like the jack-o’-lanterns on the porch.
Then, Spooky Spider Deviled Eggs can be served as a fun side. Just make regular deviled eggs and cut up black olives to look like the body and the legs of a spider. Olives might not be the first go-to when deciding what complements deviled eggs, but it works.
This Halloween season, take some time to enjoy these healthy and entertaining dishes along with the usual treats.
Jack-O’-Lantern Stuffed Peppers
• 5 large orange bell peppers *
• 1 tablespoon extra virgin olive oil or vegetable oil
• ½ medium yellow onion, diced *
• 1 teaspoon salt
• 1 cup uncooked brown rice*
• 1 ⅔ cups vegetable broth
• 1 (13.5-ounce) can diced tomatoes*
• 3 to 4 green onions, chopped*
• 1 packet of taco seasoning
• 1 (13.5-ounce) can black beans, drained and rinsed*
• 1 cup frozen corn*
• 1 cup shredded cheddar cheese*
• Preheat the oven to 400°F with a rack in the center position. Grease a 9 x 13-inch baking dish with olive oil.
• Cut the tops off of the bell peppers, then deseed them. Then dice one of the peppers. Carve jack-o’-lantern face out of the remaining peppers
• Heat the oil in a large skillet over medium heat. Once the oil is glistening, add the onion and cook, stirring, until just softened, about four minutes. Stir in the rice and salt and cook for about three minutes more. Stir in the broth, tomatoes, green onions, taco seasoning and bell pepper. Bring the rice mixture to a boil. Reduce the heat, cover and simmer until the rice is tender, about 25 minutes. Stir in black beans and corn, until fully combined and warmed through.
• Arrange the peppers in the prepared baking dish and fill them with the rice mixture, dividing evenly. Top with cheese. Bake uncovered until cheese is bubbling and golden brown, about 40 minutes.
Spooky Spider Deviled Eggs
• 6 hard-cooked eggs*
• 2 tablespoons mayonnaise
• 1 teaspoon white sugar, or to taste
• 1 teaspoon white vinegar
• 1 teaspoon Dijon mustard
• ½ teaspoon salt, or to taste
• 1 6-ounce can whole black olives
Cut eggs in half lengthwise. Slip out yolks and mash.
Stir in mayonnaise, Dijon mustard, vinegar, salt and pepper.
Cut whole olive in half lengthwise.
Put one half on mashed yolk for the spider’s body.
Thinly slice the other half of the olive for the spider's legs. Put four legs on each side.
Items marked with an asterisk* are available through Monongalia County Health Department WIC. Please contact us at 304-598-5181 for more information.