Get spooky AND nutritious this October by choosing orange fruits and vegetables for your family’s meals.
Orange fruits and vegetables:
carrot, sweet potato, pumpkin, winter squash, orange bell pepper,
orange, mango, apricot, cantaloupe, peach, papaya
Health Benefits:
- Orange fruits and vegetables contain a compound called carotenoids, which give these foods their deep orange color. Some carotenoids help to make Vitamin A, which supports eye health.
- Many orange fruits and vegetables contain vitamin C, which boosts the immune system, fights off sickness, and helps to heal wounds.
Get your kids involved with these fun family activities with orange foods:
- Have each member of the family take turns naming an orange fruit or vegetable. Whoever can name the most without repeating wins!
- Create a meal with at least 2 orange vegetables.
- Create a snack with all orange fruits and vegetables.
- Taste test! Compare raw carrots to roasted carrots.
- Cut orange fruits and vegetables into October shapes, like a ghost, pumpkin, or leaf.
- Play an orange foods scavenger hunt! Count how many orange fruits and vegetables you see in the produce section of the grocery store.
- Go to your local library and read a Halloween book while eating an orange fruit or vegetable of your choice.
- Add sweet potato or pumpkin puree to your favorite cookie, brownie, or muffin.
- Taste test! Compare a whole sliced orange to 100% orange juice.
Celebrate Hispanic Heritage Month with SNAP-ed this October with these cool resources!
SNAP-Ed Celebrates Hispanic Heritage Month
Nutrition Education Resources for Hispanic Heritage Month
Celebre el mes de la herencia hispana con estos recursos de educación nutricional
Try your hand at an orange themed fall meal with this whole grain breakfast recipe!
Carrot Cake Oatmeal Bake
Try your hand at an orange themed fall meal with this whole grain breakfast recipe!
Print Recipe
Equipment
- 8x8 inch baking pan
- mixing bowls
- Spatula
Ingredients
- 3/4 cup shredded carrots
- 1/4 cup peanut butter or other nut/seed butter
- 2 cups milk or unsweetened non-dairy milk
- 1/3 cup unsweetened applesauce or pumpkin puree
- 1 egg
- 2 1/4 cups rolled oats
- 1 tsp cinnamon
- 1 tsp baking powder
- 1/2 tsp salt
Instructions
- Preheat the oven to 350°F and spray an 8 or 9-inch pan or baking dish with cooking spray.
- Mix the wet ingredients together in a bowl.
- Mix the dry ingredients together in a bowl.
- Pour the wet ingredients into the dry ingredients and mix until combined, then let sit on the counter for 10 minutes for the oats to start absorbing some of the liquid.
- Pour the mixture into your prepared pan. Optional to sprinkle with crushed walnuts. Then bake for 35-45 minutes until golden brown on top. *Optional to bake as individual muffins (bake for 20-25 minutes).
- Serve warm with your choice of milk, fruit, and nuts or seeds (ex: walnuts, almonds, or pumpkin seeds)!
Nutrition Facts
Carrot Cake Oatmeal Bake
Amount per 1 Serving
Calories
252
% Daily Value*
Fat
11
g
17
%
Saturated Fat
3
g
19
%
Trans Fat
0.003
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
37
mg
12
%
Sodium
365
mg
16
%
Carbohydrates
30
g
10
%
Fiber
4
g
17
%
Sugar
7
g
8
%
Protein
10
g
20
%
Vitamin D
1
µg
7
%
Calcium
174
mg
17
%
Iron
2
mg
11
%
Potassium
366
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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