For most children, Halloween means delightful sugar binges on trick-or-treat, store-bought candy. But, what about your Halloween sugar thrill? Sure, none of us could complain about a rich bite of a creamy milk chocolate filled with salty peanut
butter, but why not broaden your candy tastebuds?

Lucky for your candy desires, pumpkin is in season! It is low in fat and high in nutrients. The super food can improve vision, reverse sun skin damage, is an anti-inflammatory, can prevent tumor growth (how appropriate for breast cancer awareness month!), has 5 grams of fiber per ½ cup serving , regulates digestion, contains loads of Vitamin C,  can balance hormone levels, reduce stress, promotes strong bones, increases energy, aids in heart function, and protects against Alzheimer’s disease and certain cancers.  Not to mention, it has a unique taste and texture that is hard to resist.

Use this tasty squash to make Spiced Pumpkin Bites to satisfy your adult sweet tooth and indulge in pumpkins many health benefits!

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes


  • 3-lb whole pumpkin (2 lbs of pumpkin flesh)
  • 1 cup packed brown sugar
  • 2 cinnamon sticks
  • 1-inch section of fresh ginger, peeled and
    chopped into 3 or 4 pieces
  • 1/2 tsp ground cloves
  • 1/2 tsp ground nutmeg
  • 1/4 cup granulated sugar
  • 2 tbsp ground cinnamon


1. Cut the pumpkin in half, and remove the seeds and as much stringy pulp as you can.

2. Remove the pumpkin’s skin. The easiest way to do this is to cut it into quarters and use a sharp vegetable peeler. If
your peeler isn’t suited for pumpkin skin, you can use a knife, being sure to remove as little flesh as possible.

3. Cut the pumpkin into 1-inch chunks, and place the chunks in a medium saucepan.

4. Pour water over the pumpkin until all pieces are covered. Cover, and bring to a boil for 15 minutes.

5. After 15 minutes, stir in the brown sugar, and add the cinnamon sticks, chopped ginger, and spices.

6. Cover again and boil for another 15 minutes.

7. Turn off the heat and let the pumpkin sit in the spiced syrup overnight. This step can be shortened or omitted, but it helps the
pumpkin to retain as much flavor as possible.

8. After its overnight soak, remove the pumpkin from the liquid and place it on a drying rack set over waxed paper. Move the pieces so that none of them are touching.

9. Allow the pumpkin to dry for at least 12 hours—again, overnight is preferable. If you are in a hurry, you can turn your oven to its lowest setting and place the pumpkin in the oven with the door ajar for 3-4 hours.

10. After the pumpkin has dried, mix together the ground cinnamon and granulated sugar and roll each piece in the mixture. 

-Emily Freeman

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