3 Simple Halloween recipes

GHOST TOASTS

4 slices (about 3 ounces) Swiss cheese

4 multigrain English muffins, split

8 tablespoons marinara sauce

1 black olive, cut in tiny bits

1. Preheat the oven to 425 degrees.

2. Cut a ghost shape out of a piece of paper, taking care that it is slightly smaller than the diameter of the muffin, because the cheese will spread as it melts. Use it as a stencil to cut eight ghosts out of the slices. Shred the trimmings on the finest holes of the grater.

3. Spread 1 tablespoon of marinara on each cut surface of the English muffins. Top with a ghost and sprinkle some of the shredded cheese around the edges. Place two tiny bits of olive on the ghosts for eyes. Bake on a cookie sheet until the cheese is just melted, about 4-5 minutes. Makes 4 servings.

Nutritional analysis for each serving: 205 calories, 11 g protein, 30 g carbohydrates, 10 g fiber, 8 g fat, 4 g saturated fat, 342 mg sodium

TIP: The toasts make a light supper for excited trick-or-treaters or appetizers for a Halloween party.

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TWO-JACKS SOUP

This soup gets its name from the pumpkins called Jack-o’-lanterns and Monterey Jack cheese.

2 tablespoons butter

1 cup chopped onion (about 1 medium)

2 tablespoons all-purpose flour

4 cups lower-sodium chicken or vegetable broth

1 (15-ounce) can pumpkin purée

1 1⁄2 cup milk

1⁄4 teaspoon smoked paprika

1⁄4 teaspoon cumin

1⁄8 teaspoon cayenne (or to taste)

1⁄2 cup coarsely grated Monterey Jack cheese

4 slices avocado

1. Melt the butter in a soup pot over medium high heat. Add the onions and cook, stirring occasionally, until just beginning to soften, about 4 minutes. Sprinkle with the flour a little at a time, stirring to incorporate each addition. Stir in the broth, pumpkin, milk, paprika and cumin, reduce to low and cook 20 minutes.

2. Ladle in to 4 bowls; top each with a slice of avocado and the shredded cheese and serve immediately. Makes 4 servings.

Nutritional analysis for each serving: 247 calories, 11 g protein, 22 g carbohydrates, 4 g fiber, 14 g fat, 8 g saturated fat, 457 mg sodium

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PUMPKIN HUMMUS

2 (14-ounce) cans low-sodium chickpeas, drained and rinsed

1 (15-ounce) can pumpkin purée

3 tablespoons lemon juice (or more to taste)

3 tablespoons tahini

Pinch cayenne (or to taste)

Salt to taste

1⁄4 cup pumpkin seeds

1. Combine chickpeas, pumpkin purée, lemon juice, tahini and cayenne in a food processor and blend until smooth. Taste and add salt or lemon if needed. Top with the pumpkin seeds. Makes about 16 servings

Nutritional analysis for each serving: 70 calories, 4 g protein, 10 g carbohydrates, 4 g fiber, 3 g fat, 0 saturated fat, 47 mg sodium