Sweet and Salty recipes for some spooky halloween fun

Sweet and Salty recipes for some spooky halloween fun

Halloween is a good time to break out a few fun treats, whether its to feed trick or treaters or just to entertain the family. This collection of recipes has a selection of sweet and savoury recipes which will provide some inspiration for a party, entertaining after school snacks or just some tasty options.

A few years ago we had a combined Halloween party for my children’s birthday just after we had moved house. The timing was less than ideal but we had a lot of fun decorating with cobwebs and pumpkin tea lights. We tied mini donuts to the washing line, bobbed for apples (not a good idea really for young children) and played wrap the mummy with toiler paper. It’s a pity that I didn’t have this recipe collection at the time but we did organise an amazing spooky castle cake!

Included in this collection are some fun fruit snacks with;

  • Candy Fruit Canes
  • Monster Apple Bites
  • Banana Ghosts
  • Clementine Pumpkins
  • Bat energy bites

Or you can enjoy a few savoury options with;

  • Spiders on a log (celery and peanut butter)
  • Mini spider web pizzas
  • Spooky spider devilled eggs
  • Creepy crawly spider pretzels.

Download recipes here

Let me know if you make any of the recipes and which ones were tastiest!

For more recipe inspiration of simply information on maintaining or improving your health have a look at my program Ageing Outrageously which covers six key areas for ensuring that you age well. These include improving brain health, balancing blood sugar, improving gut and digestion as well as strategies for assessing and monitoring your health. The program has been designed for people who may not have the time or resources to work with me directly but would like to invest in improving their health. The program cost of $249 is similar to the cost of my initial appointment but you can run through the program under your own pace at home and it covers content from a series of 6-8 appointments .

Confused by Zucchini? 5 simple ways to use it in meals.

One of the best ways to keep your food budget under control is to eat seasonally. At the moment Zucchini is in season and Harris Farm is offering the imperfect picks known as unruly Zucchini at good prices. So how do you make the best use of Zucchini? One of my favourites is a stir fry with ginger and orange but its also lovely in ratatouille, grated in fritters or chargrilled in salads.

Zucchini is a low carb vegetable with one cup of zucchini providing 3g of carbohydate, 40% of your daily Vitamin A requirements and is a good source of carotenoids such as lutein, zeaxanthin, and beta-carotene. These carotenoids are beneficial for eye health and vision.

A few other options for zucchini recipes from some favourite sites and a few recipes for inspiration;

Gratin with Potato and Zucchini

  • 500g potato sliced thinly
  • 4 small zucchini cut into small rounds
  • 2 red capsicum finely sliced
  • Thyme

In a casserole dish layer zucchini, capsicum and potato. Start with zucchini on the bottom and finish with potato on the top and sprinkle with 2 tsps dried thyme. Cover with lid and cook in over an 180C for up to an hour. Serve as a side with grilled meats or fish.

Stir fried zucchini with ginger and orange

  • 600 g zucchini
  • Small knob of ginger
  • peel of half an orange grated
  • 2 Tblsp Soy Sauce

Cut zucchini into batons. Grate ginger finely and saute lightly for 30 seconds in a wok. Add zucchini and stir fry until soft and a little blackened. Stir through the grated peel and add the soy sauce, stir through for 30 seconds and then serve.

Simple Potato Curry

One tablespoon curry paste,
1 tsp each cumin, mustard, ginger and garlic
One onion
2 potatoes
1 piece sweet potato or pumpkin or 2 carrots
2 red capsicum
1 eggplant
2 zucchini
1 can chopped tomatoes
1 can coconut milk


Add a little oil to the pan and a chopped onion plus the spices. Fry the onion in the spices. Add two potatoes, a quarter pumpkin, two red capsicum (scrub potatoes, don’t peel – less work and better for you). Cut all the vegetables about the same size – for instance, in quarters.

Chop and slice salted eggplant and two zucchini. (Before you use eggplant – slice it, pour salt on it and then after 10 minutes wash it off). Stir this through, add a can of chopped tomatoes, cover for 20 minutes, cook on low heat. Check that the potatoes are getting soft. Add a small can of coconut milk and simmer for a further 5 mins before serving.

Variations: add a bunch of spinach (chopped) or Chinese cabbage a few minutes before it is finished cooking. Leftovers will make another meal with a tin of legumes or chickpeas added.

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. Appointments can be made on 02 8084 0081 or online.

Balancing Blood Sugar

Did you join me for my Natural Medicine Week Webinar? If you missed it or want a review of the highlights then click through to the youtube recording or scroll through the powerpoint which is attached below.

In the webinar we cover the following topics;

  • Blood Glucose and insulin how does this work and what does this mean for you?
  • What are the risks from a health perspective of poorly managed blood sugar?
  • Which diet is best able to assist you to manage blood sugar
  • A simple meal plan to help you put it altogether

The webinar recording is linked below.

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If you have any other queries please pop them in the comments below or book in with Christine on 02 8084 0081. Christine Pope is an accredited naturopath and nutritionist based at Elemental Health at St Ives and is offering both in person and online consultations.

Natural medicine for sore throats

My kids have always been a little worried when they were first getting sick, except when they had a sore throat as they would be excited as they could have honey! Good quality Manuka honey that is usually combined with a lemon and garlic tea.

The first symptom that many people notice with a cold or flu is often a sore throat. A niggling or slight scratchiness initially and then within a few hours it has developed into a sore throat. Depending on the symptoms its usually a good idea to provide gentle immune system support and some appropriate homeopathic remedies. Three options are useful for supporting the immune system manuka honey, elderberry and lemon and garlic tea.

Sore throats are often a precursor to a cold or flu so supporting the immune system with Elderberry is ideal. A good over the counter option for Elderberry is the product Sambucol which comes in capsules or lozenges. The advantage of a lozenge is that it provides a way of topically treating the sore throat. This option also tastes a lot better than most which helps if you are treating children.

For sore throats where there is also congestion or a cough its usually helpful to add a good quality tea combined with manuka honey. To make lemon and garlic tea boil up 5 cloves of garlic with a quartered organic lemon in about 1L of water. Bring to the boil an then reduce to simmering on the stove for 20 minutes. Keep the lid on as this ensures that the limonene essentials oils are retained in the tea. One to two cups a day with a teaspoon of good quality Manuka honey will help with symptoms and recovery.

Homeopathic medicine is a useful way to support recovery from a sore throat. Its usual to match the symptoms of the sore throat to the homeopathic remedy. First up look at the location of the sore throat, is it on the left or right side. Then look at the type of pain associated with the sore throat, is it dry, sore, stabbing or burning ? Check to see if anything makes it better or worse (this is what we call the modalities), this could be that its better for cold or warm drinks for example. It could be a little different in that they are better for covering the throat. Then look at any other symptoms that are occurring at the same time and see if they have a similar patter.

Two remedies that focus on the side on which the sore throat starts are Lachesis and Lycopodium, Lachesis tends to start on the left side and usually is associated with burning pain in the throat. Lachesis is also known for people who may have a sore throat but can still talk incessantly. People who need Lachesis often find drinking doesn’t help but eating my provide relief. Lycopodium tends to start on the right side or is worse on the right side and the pain is usually better for warm drinks.

Hepar Sulph is often useful where the pain extends to the ears and the sore throat comes on after a cold or after getting chilled.

Where the throat is more infected and glands are swollen you should consider Mercurius Solubulus (Merc Sol). When this remedy is indicated there may be excessive saliva such that the pillow is drenched in the morning as well as bad breath. The sensation in the throat could be dry or burning pain. This remedy can be of significant benefit in the acute phases of glandular fever.

For more information on managing the symptoms of acute illnesses see the recent blogs Treating colds and flus naturally , Stomach Aches and Pains and Natural Medicine First Aid .

Christine is a practicing Naturopath and Nutritionist based at Elemental Health, St Ives and can be contacted on 02 8084 0081.

Healthy Lunch boxes and snacks

School holidays can be a welcome relief from prepping the dreaded lunch boxes. It can be difficult to be inspired about providing healthy lunches and snacks five days a week. In this blog we will be reviewing some ideas on prepping lunch boxes as well as providing you with a list of snack ideas and recipes. Scroll down for a link to a recipe book with five snack ideas for lunchboxes.

Ideally lunch boxes include a range of healthy foods your child enjoys which can keep them motivated for a full day at school. There are six key features to consider when organising a lunch box.

  1. Think about the macro content , that is try and include protein and carbohydrates at every meal to maintain energy levels over the day. Carbohydrates are typically quick at releasing energy but if the meal is solely based on carbohydrates (bread, rice or pasta) then energy levels lag after an hour or two. Protein is ideal for slow release of energy and also to maintain balanced blood sugar through the day. Protein sources can include meat, fish , chicken, eggs as well as vegetarian proteins like legumes such as chickpeas, lentils or tofu and tempeh.
  2. Use vegetables with dips instead of crackers or corn chips. Most people struggle to get children to eat enough vegetables so including carrots, capsicum or cucumber with humuus or a dip just helps increase the nutrient quality of their diet and normalise eating vegetables. Harris Farm also carries little snack packs of mini cucumbers and carrots which can be an ideal size for lunchboxes as well as maintaining their structure through the day.
  3. Salads are a good alternative to sandwhiches but need to be robust enough to keep in a school bag in the heat. Ideally pack in a thermos to keep them cool or include a small drink bottle with frozen water to keep it fresh. Good options can include a ham and rice salad, tuna nicoise or shredded chicken with coleslaw. Cabbage salads tend to be more robust and keep better. A family favourite is this wombok salad which works well with chicken drumsticks for lunch.
  4. Stock the freezer with useful options, many muffins freeze easily and make an ideal snack. Mixing it up with options like banana muffins, chocolate pumpkin muffins and zucchini and goat cheese muffins (recipe in the snack book below).
  5. Prep home made treats and make enough for a few days and keep in air tight containers. Home made popcorn can be an ideal treat to add to lunchboxes and adds a good dose of fibre as well. Other home made options can be trail mix with dried fruit and seeds (avoid nuts for school lunchboxes) or crispy chickpeas.
  6. A couple of pieces of fruit can be an ideal inclusion. From a packing perspective apples or mandarins are easy to pack however its always a good idea to have variety and include small tubs of berries, kiwi fruit or melon or a couple of small apricots or plums.

For some more recipes for snacks download the recipes from the link below for a range of ideas for lunchbox snacks.

Christine Pope is a naturopath and nutritionist based at Elemental health St Ives. You can make appointments to discuss from meal planning on 02 8084 0081 or book online.