Frightfully fun and allergy-friendly: healthy and safe Halloween treats

by Tara Sallee MS RD LD

 
Happy Halloween! It’s time to pick out your costume and run out the door to do some trick-or-treating! If you or your child is one of the many affected by food allergies, this time of the year can bring challenges. However, your Hy-Vee dietitians are here to help you navigate this season and provide you with the tastiest, allergy-friendly treats you can enjoy all year round.
 
Food allergies affect millions of Americans. Ingredients such as peanuts, wheat, and milk are common in Halloween treats. Knowing what to look for on food labels is vital to ensuring a safe, allergen-free holiday. Check out these tips below to have a frightfully fun, allergy-friendly Halloween this year.
 
First, check labels and ingredient lists to ensure that the treats are free from your allergen. It’s best to avoid treats that do not have an ingredient label. Get in the habit of checking every label, and never assume something is safe to consume. Candy that may not appear to contain your allergen might. For example, some brands of candy corn contain egg whites and sesame. Just because candy was safe for you last year doesn’t guarantee it will be safe for you this year because food manufacturers can change their recipe.1
 
Second, your local Hy-Vee HealthMarket Department is home to many allergy-friendly snacks and treats. Brands such as Smart Sweets, Yum Earth, and Rotten make candies and gummies that are free from the top 9 allergens and gluten-free. Partake, Blake’s Seed Based, and Allergy Smart offers a variety of different flavors of bars or cookies that are also allergen-friendly, gluten-free and contain no artificial food dyes. 
 
The talk on whether it’s safe to consume artificial food dyes is a popular topic right now, and you may have seen headlines or heard claims that ingesting these dyes can cause adverse health effects such as hyperactivity in children.2 If you are in the habit of looking at food labels, you might have seen these dyes listed at the end of an ingredient list: Red 40, Yellow 5, or Blue 1. Synthetic food dyes are found in various products throughout the food system.

You may think of candy, sports drinks, and even vitamins containing these dyes to enhance the color and overall marketability of the food item. Although there is no conclusive evidence that artificial food dyes cause adverse health effects, several studies show an increase in hyperactivity in sensitive children.
 
As Hy-Vee dietitians, we believe all foods can fit into a healthy diet. But before you kick off your Halloween festivities, fuel up with a delicious and nutritious meal. This Fish Taco with Mango-Avocado Salsa recipe will surely energize and satisfy you to trick or treat, watch a spooky movie, or carve pumpkins!
 
Still need help navigating life with a food allergy? Don’t be scared. Let your Hy-Vee dietitian help!

During your 1-on-1 individual consultation(s), we will explore your health and wellness history and any current medical diagnoses for which dietary assistance can be integral to treatment. Our Hy-Vee dietitians are here to guide you every step of the way with:

• Personalized Plans: Tailored nutrition guidance to fit your lifestyle and goals.
• Ongoing Support: Say goodbye to one-size-fits-all solutions; receive continuous advice from our knowledgeable and experienced dietitians who are dedicated to your well-being.
• Practical Tips: Make healthy eating enjoyable and sustainable for you and your family.

Contact your local Hy-Vee dietitian or visit Hy-Vee.com/Health for more information on our Individual Nutrition Consultations and subscription plan.
 
Fish Tacos with Mango-Avocado Salsa
 
All you need:
1 mango, peeled, pitted, and cubed
1 avocado, firm-ripe, peeled, pitted, and cubed
¼ cup red onion, finely chopped
1 tbsp fresh cilantro, chopped
2 tbsp fresh lime juice
1 tsp Hy-Vee kosher sea salt, divided
1 pound tilapia fillets
½ tsp Hy-Vee garlic powder
½ tsp Hy-Vee ground cumin
½ tsp Hy-Vee cayenne pepper
1 tbsp Gustare Vita olive oil
4 (8-inch each) Hy-Vee flour tortillas
 
All you do:
1.Place mango, avocado, onion, cilantro, lime juice, and ½ teaspoon salt in a medium bowl; toss gently. Cover and refrigerate.
2.Pat fish dry with paper towels. Combine the remaining ½ teaspoon salt, garlic powder, cumin, and cayenne pepper; rub the mixture on the fish.
3.Heat oil in a large skillet over medium heat. Cook fish in hot oil for 5 minutes or until fish easily flakes with a fork (145 degrees), turning once.
4.Fill tortillas with fish and salsa.
 
Recipe source: Fish Tacos with Mango-Avocado Salsa | Hy-Vee
 
 
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsor, the National Mango Board.
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