Healthful Halloween Snacks: Make a Witch’s Hat!

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Witch's HatIt's almost Halloween! Time to celebrate! Of course, it can be hard to find celebration snacks that aren't just cookies, candies, and cakes, especially on a holiday that is so closely tied to junk food. However, that doesn't stop us with coming up with fun Halloween projects, and today we'd like to re-introduce one of our most popular recipes, the Witch's Hat Slaw.

This slaw was first featured in 2010 and is a prominent part of the Holiday Secrets Cookbook (which you can buy today in the Nutrition Education Store). However, we thought that it would make a wonderful addition to this year's Halloween spread too. This slaw is simple, tasty, and packed with nutrients. Plus, once an adult takes care of the chopping, it's fun for kids to make too! We like calling the mix a "witch's brew" and stirring it all together in a big "cauldron."

So, if you're casting about for a healthful Halloween treat, try this witch's slaw today!

Witch's Slaw Recipe

Serves: 8 | Serving Size: 1/2 cup


  • 1 cup shredded carrots
  • 1 cup shredded purple cabbage plus one leaf for hats
  • 3 cups shredded cabbage
  • 1 red apple, cored and shredded; shred this last and mix quickly with the vinegar so it does not turn brown (we left the peel on for nutrients and color)
  • 1 cup light vanilla yogurt
  • 1 tablespoon vinegar


  1. Combine all ingredients in a medium-sized mixing bowl.
  2. Chill until ready to serve. For fun with older kids, you can garnish each serving with a witch’s hat or plastic spider.

How to Make A Witch's Hat:

  1. Microwave a piece of cabbage for 20-30 seconds so it becomes pliable.
  2. Cut it into strips.
  3. Roll each strip into the shape of a hat (see photos for an illustrated step-by-step).

Witch Hat How-To

Nutrition Information:

Each serving has 40 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 31 mg sodium, 8 g carbohydrate, 1.5 g fiber, and 1.5 g protein.

Cabbage Varieties

There are four types of cabbage are commonly found at the grocery store:

  • Green cabbage – Pale green head of cabbage with a white center.
  • Red cabbage – This looks like green cabbage, but it's bright magenta.
  • Savoy cabbage – This variety sports crinkled leaves with a mild flavor.
  • Napa cabbage – Several varieties fall into this category. These mild-flavored cabbages are long, oval-shaped bunches of pale green leaves.

Cabbage Tips

  • Cabbage is great in fall and winter salads! Put together a coleslaw, or mix cabbage shreds with other greens.
  • Go for some crunch! Think of places you normally use lettuce – sandwiches, tacos, salads, etc – and use shredded cabbage instead.
  • Hollowed cabbages make festive serving bowls for dips and salads.

Find more holiday inspiration at the Nutrition Education Store!

Holiday Secrets Cookbook
MyPlate Holiday Poster
Managing Diabetes During the Holidays
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