Tips. Fitness. Home. Power.

Exercises for a rainy day

Who said you had to go to the gym to keep in shape? Do your workout at home; you just need space, perseverance and a bit of advice…

As winter settles in, the desire to leave the house and go out to do exercise fades. Rain becomes the perfect excuse to skip your workout and start piling on the calories. But we can’t let the bad weather stop us from adhering to our exercise program.

That’s why today we’re sharing a few exercise routines with you that you can do in the comfort of your own home. No more excuses! Pay attention and get ready to keep up.

To begin with, it’s been proven that dancing is very good for your heart, and this is especially beneficial on a rainy day, as it will also lift your spirits and boost your energy levels, as well as burning calories.

Going for a run is great exercise and a favourite in our routine, but it’s a bit complicated to do this inside the house, so we propose a simple alternative for at home, jogging on the spot.

Another exercise not to be left out of your routine is push-ups, and it so happens that these are ideal for doing at home. We know that push-ups are one of the least enjoyable exercises but doing them is very beneficial to our health. If you find doing push-ups a bit difficult, try doing them resting on your knees, you don’t have to keep your legs completely straight.

The next exercise is as simple as it sounds, leg lifts. Lie flat on your back and lift your legs, that’s it. Best of all, this exercise is excellent for strengthening your leg muscles. If you find it hard to keep your legs straight, you can bend them a little.

Hit those squats hard. If you really want a bottom to die for, you need to realise that squats are now your new best friend. These exercises will allow you to harden and elevate your buttocks in a relatively simple way. It is important however to do them carefully, focusing on the proper positioning of your legs, feet and knees to prevent bad posture or risk of injury.

Lastly, stairs can also turn out to be your best friend. The movement involved in going up and down steps or stairs strengthens the same muscles as those used in the squats. It also benefits your lungs and heart. In fact, climbing stairs increases cardiovascular endurance, strengthens the legs, and improves coordination and balance. The good news is that this type of exercise can be conveniently done at home. If you don’t have stairs at home, a bench or low stool can help.

Don’t let a rainy day rob you of the time when you should be taking care of yourself and exercising. Taking care of your body without leaving the house is possible, and by doing these exercises you will regain complete faith in the effectiveness of your home ‘gym’.

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Real Food. Holidays. Mallorca.

Healthy recipe: Zucchini spaguetti with praws

Are you fed up with eating the same old veggies all the time? Then let us show you a different and easy way to eat vegetables. The idea is to turn a simple vegetable, like zucchini, into a delicious and healthy meal, spaghetti and prawns. Sounds mouth-watering, doesn’t it?


This is an ideal dish for those who prefer something light for dinner, and who would rather not eat carbohydrates, such as pasta, in the evenings. We would encourage you to try this recipe because, not only is it super-healthy, but all the ingredients are extremely beneficial for those suffering from digestive disorders.


The ingredients to make this delicious recipe are as follows:

  • 4 large zucchini
  • 400g uncooked prawns
  • 2 or 3 cloves of garlic
  • Fresh parsley
  • Extra virgin olive oil
  • Salt and ground black pepper


We will now explain how to achieve the desired result step by step:

  1. Wash the parsley, dry it well and finely chop the leaves.
  2. Peel the prawns and remove the intestine with tweezers. Peel the cloves of garlic and chop them into very small pieces, so that only their taste and not their texture is noticed.
  3. Wash the courgettes well or peel them if you do not want to use the skin of the vegetable itself, although it is advisable to leave the skin in place as it has a high vitamin content.
  4. Make spaghetti out of the zucchini. This can be done with a knife, cutting each one into thin strips, or by using a vegetable cutter or a julienne peeler. If the latter is used, when it becomes difficult to get spaghetti from the vegetable, we suggest you reserve what is left of the zucchini for some other recipe and grab a new one.
  5. Use a large, high-sided frying pan and heat 3 or 4 tablespoons of olive oil along with the chopped garlic.
  6. Once the garlic begins to brown, add the peeled prawns, salt and pepper, and sauté them for a couple of minutes, until they also change colour.
  7. Add the zucchini spaghetti and fry for 2 or 3 minutes over a medium-high heat. They need to be softened, but do not heat them too much so they do not dry out.
  8. Finally, sprinkle the dish with some of the finely chopped parsley.


Lastly, we have some suggestions, tips and ideas on how to enhance this dish.

  • If you like a touch of spiciness, add a cayenne pepper.
  • Frozen prawns also work well with this recipe, although they must be defrosted fully before cooking. Ideally, leave them in the fridge 24 hours in advance.
  • Instead of prawns, you can also use shrimp.
  • Try adding some cherry tomatoes, cut in half, which should be sautéed together with the prawns.
  • If you would like to serve a sauce with this dish, one option is tahini (sesame seed butter), lemon and a little soy sauce.
Food. Beneficial. Body.

9 Foods to improve circulation

Varicose veins, tired legs, swollen feet… It’s more common than you think in women, and it’s not something to be taken lightly. Maintaining proper blood circulation is more important than we realize for our health, especially for the heart and brain.


Today we explain which foods will help to improve circulation and protect against heart disease and strokes. We don’t just want to talk about maintaining a healthy and balanced diet in which your main meal is vegetables, but we also want to point out how certain foods are fundamental allies in combating and improving poor circulation.


Aubergines have a high antioxidant power, help reduce cholesterol and improve circulation in the legs and in general. It should also be noted that aubergines are low in calories, so in addition to making your diet much healthier, they will also help with weight loss.


The peel and juice of this citrus fruit contain a substance that reduces bad cholesterol in the blood. Moreover, oranges are very rich in vitamin C, which helps to combat the accumulation of fat in the blood and consequently, improve circulation.


Ginger dilates blood vessels and therefore has an anti-cholesterol effect. It also has analgesic and anti-inflammatory properties, which have a positive effect on blood circulation.


Nuts were found to be linked to a reduced risk of heart disease owing to their unsaturated fatty acids, minerals and other nutrients that lower cholesterol and reduce the risk of other circulatory problems. Additionally, nuts have a high vitamin B3 index, which boosts blood circulation.

Blueberries and strawberries

These fruits help to dilate the arteries and provide cardiovascular benefits. They can also reduce the risk of heart attack by up to one-third.


Its anti-inflammatory and antioxidant properties make turmeric an indispensable ingredient for improving blood circulation. In addition, turmeric helps reduce blood sugar levels.


Even something as simple as drinking water can help take care of your heart. Drinking more than five glasses a day reduces the risk of dying from heart disease.

Water also helps remove toxins from the body and keeps the body hydrated, allowing the necessary nutrients to be transported to all the tissues and organs.


Garlic helps purify the blood and prevents a build-up of plaque. Therefore, it is also a food that provides cardiovascular benefits.

Chili pepper

Chili peppers improve the circulation of blood through our body. Their spiciness acts as an effective stimulus and aids proper circulation. It also helps to strengthen blood vessels and arteries.


Your diet, therefore, is a key factor in regulating blood circulation within your body. If you introduce these foods to your diet, you will be able to ensure correct blood circulation. Don’t forget that diet isn’t everything, it’s also very important to exercise 😉


Holidays. Mallorca. Daily stretches.

5 stretching exercises for a great start to the day

Waking up with a smile and fully charged batteries is in fact possible. Yes, it is… The first thing you have to do in order to get the day off to a good start is a series of stretching exercises. These stretches will give you a new lease of life, stimulate your muscles and ensure you start the day on a great note.


We know that, when we suggest stretching every morning, your automatic reply will be: “I don’t have time for this!”. Don’t worry, you only need 10 minutes to complete the stretches listed below and you can do them at home, on the bed or on a mat. Sounds better, doesn’t it? Besides, when you read about the benefits of stretching daily, you won’t be able to resist giving it a try 😊

5 stretches to do when you wake up and which will enhance your healthy lifestyle:

  1. Whole body vertical stretch:

Lie face up in the middle of the bed (supine position). Breathe deeply and raise your arms above your head, interlacing your fingers until the palms of your hands are touching the wall behind you. At the same time, stretch your toes out as far as possible without lifting your legs from the bed. Hold this position for approximately 5 seconds and then exhale. Repeat 3 times.

  1. Lateral stretch with arms extended:

Sit cross-legged, preferably in the middle of the bed. Stretch your arms above your head and interlace your hands. Little by little, lean your body to one side and hold for about 10 seconds. Then, return to the original position and rest for 5 seconds. Now repeat this process towards the other side. This should be done 3 times.

  1. Inclined lateral roll stretch:

Sit cross-legged in the middle of the bed and stretch your arms as far forward as you can. Then, putting all your weight into your forearms, lean your body to one side. Now go back to the starting position and repeat the process, but this time towards the opposite side. Continue rolling and balancing your body slowly from left to right for about 35 seconds.

  1. Cross-shaped stretch:

Lie face up in the centre of the bed with your arms outstretched, in the shape of a cross, with your legs bent towards the ceiling. Exhale while dropping your legs slowly to one side, with your back flat on the bed, and turning your head in the opposite direction. Next, move back into the original position while inhaling and then repeat the action towards the other side. Repeat 3 times on each side.

  1. Hip lift:

Sit on the edge of the bed with your feet on the floor and your hands resting on the bed each side of you, fingers stretched out straight. Slowly begin to lift your hips without taking your feet from the floor, transferring your body weight onto your feet and hands until your body is in a completely straight line from head to knees. Stay in this position for 5-10 seconds. Then, slowly lower your hips back down onto the bed into the original position. This should be done 3 or 5 times.


Finally, don’t forget to relax your muscles for 20 or 30 seconds in between each stretch and stop immediately if you start to feel any pain while stretching.


We at Samsara Healthy Holidays would encourage you to do this beneficial stretching routine every morning. And, if you are up for it, let us know how you’re getting along and if you’ve noticed any changes for the better. Wake up, stretch properly, and savour the day.


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Healthy. People. Love yourself.

How to keep your back healthy?

Daily stress, bad posture and a lack of proper sleep all contribute towards back strain. Little by little, all this tension accumulates to the point where it hurts.  Taking care of your back is very important, that’s why today we are giving you some advice on how to make sure your back stays healthy.

The spinal column is the main axis of the human body and where all the negative consequences from bad habits come to rest. Most of us take it for granted that this strong and flexible bone structure cannot be damaged, but that’s not the case. According to several studies, back pain is one of the main causes of sick leave in our country and the second most common reason for seeking medical advice.

It is evident that nowadays, many people suffer from pain in the lumbar and dorsal areas, perhaps due to bad lifestyle habits, improper posture or overexertion, stress, and even tiredness.

To have a healthy lifestyle, it is essential to keep our back healthy and take good care of it, and to do this we need to understand that the best cure is indeed prevention. It is true, however, that most people commonly rely on pharmaceuticals, but it is important to realise that they are not the long-term answer. In fact, anti-inflammatories and muscle relaxants can cause significant side effects.

To avoid the latter, we would like to draw your attention to a series of techniques or tips to stop back pain before it happens.

  • One of the main factors which contributes to back pain is a lack of exercise. Regular exercise builds muscle and increases bone strength. Additionally, regularly exercising can help reduce stress and prevent any buildup of tension in the muscles.
  • Avoid sitting all day. Otherwise, your back muscles will lose strength and you risk developing pain in this area. If you work sitting down, try to get up every 1-2 hours, take a short walk and then go back to work.
  • While seated, keep both your back and the back of your chair straight, with your arms or elbows resting on the table at a 90-degree right angle. If necessary, use footrests, as your knees should be approximately at the same height as the seat. Also, don’t forget to change position frequently.
  • Your face is not the only part of your body that needs to be taken care of with special creams. Your back also needs special treatment, which is why it is advisable to use moisturising and exfoliating products on your back.
  • Try to walk perfectly straight, with your belly tucked in and your head held high. Remember that every movement produces an impact, and if your back is not correctly aligned you may suffer more than you should.
  • Watch your posture when you sleep. Your mattress needs to be in optimal condition, it should not be too soft or too hard. When it comes to sleeping, the best thing to do is to lie face-up, placing one pillow under your knees and another under your lower back.
  • Watch your weight. Carrying excess weight increases the strain on the back muscles and thus increases the likelihood of pain in the lower back. There are back supports available for pregnant women to relieve any discomfort.
  • Bend your knees when lifting any weight. If something has to be picked up from the floor, we tend to bend our back, whereas we should bend our knees instead, keeping our back straight. If such movements have to be repeated often, it is advisable to wear some type of support belt.


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Food. Health. Green.

Bimi: a new way to get your five a day

How can you maximise the effect of your healthy diet? Adding a variety of nutritionally dense superfoods into your meal planning will not only increase your vitamin intake but will also help you lose weight. 

Bimi, also known as broccolini, is a natural hybrid of broccoli and Chinese kale. It is milder and sweeter than broccoli, and its slender stalk means that it also cooks more quickly. Although it has only been on the market for a little over 20 years, Bimi quickly became a favourite among top chefs for its versatility, flavour and elegant shape. The whole plant is edible, although supermarkets unfortunately often strip away the outer leaves before packaging. Always buy firm, dark green broccolini. If you can easily bend the stalks or if the florets have yellow or light green spots on them, the vegetable is not fresh and has already lost its important nutritional value.

Part of the cruciferous vegetable family, Bimi is high in vitamins K and C as well as rich in dietary fibre. High-fibre foods will leave you feeling full longer, so you can fight against the desire to grab a quick snack, which will only provide you with empty calories. Fibre also helps lower cholesterol and reduce blood pressure, key goals of a heart-healthy diet. To make certain that you preserve the goodness of this delicious vegetable during its preparation, choose steaming or sautéing over boiling or deep-fat frying. In true Mediterranean style, cook your Bimi with a splash of olive oil. Due to many of the nutrients in vegetables being fat soluble, the healthy fat in olive oil will help your body to better absorb essential vitamins and minerals.

Cruciferous vegetables are also loaded with antioxidants and other compounds (e.g., indole-3-carbinol), which give them cancer-fighting properties. Additionally, foods rich in antioxidants aid in reducing inflammation, and there has been much scientific study done on inflammation as the root cause of many diseases such as arthritis, diabetes, Alzheimer’s and Parkinson’s. Don’t forget that avoiding sugar and processed foods and incorporating regular exercise into your lifestyle will also combat the risks of inflammation.

Reap as many benefits as possible from your healthy regime by combining the right vegetables. To give you an example; your body needs vitamin C to absorb iron, so add Bimi to a stir fry with some spinach or kale. This simple trick will help your body to absorb and store more of the iron provided by these vegetables. Caffeine and calcium may counteract the process so, when you are aiming to increase your iron levels, be sure to avoid these types of foods and drinks at mealtimes.

Serve steamed or griddled broccolini in a simple fashion, as a side dish, with a little lemon juice, olive oil and garlic. Add it to a frittata or pasta recipe. No time to cook? A salad with chopped, raw broccolini or whole, briefly blanched ones can be a great base for a tasty, one-bowl dinner.

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Spices. Tips. Food. Mallorca.

Spices to healthily season your meals

Are you one of those people who puts salt on everything you cook? Would you like to change this, but don’t know how to add flavour to your meals without adding salt? Don’t despair! Today we will be recommending such great substitutes, you won’t even notice it’s missing.

Salt is a basic ingredient in many recipes, used to enhance the flavour of the ingredients. However, remember that it’s advisable to reduce your salt intake to ensure a healthy lifestyle and prevent any future problems.

Salt in itself is not bad. The problem is that we tend to take it in excessive quantities, add it to almost everything we eat and ignore its negative consequences. At first you may think it’s no big deal, but an excess intake of salt can lead to high blood pressure, kidney problems, cardiovascular disorders as well as obesity.

When we want to give our meals a little extra flavour, we tend to add salt without thinking about other alternatives, even though there are many spices that also add a touch of flavour to our food. So today we are suggesting different ways to season your dishes in a much healthier manner.

  1. Turmeric: Turmeric is a root of the ginger family that not only gives your meals flavour, but also has many beneficial properties. Turmeric is a natural anti-inflammatory, it helps eliminate toxins, lose weight and regulates blood sugar levels. It is used increasingly more in gastronomy due to its great taste and the orange colour it gives to dishes. Try it in soups, stews, rice dishes, sauces, salads or juices, for example.
  1. Garlic: Garlic is a spice rich in minerals, antioxidants and vitamins. Furthermore, it helps prevent a wide variety of illnesses. It has a high nutritional value, and as a matter of fact, contains high quantities of vitamin C, vitamin B6 and manganese. It should also be noted that garlic holds very few calories. Additionally, its taste is excellent for enhancing the flavour of stews, soups, fish and meat.
  1. Onion powder: Onion powder has very similar qualities to garlic, so it’s also a great choice when reducing salt in cooking. While it is true that some properties are missing from the powdered onion as compared to natural onion, it is still a great alternative to salt. You can add it to rice, sautéed vegetables, salads, soups, meats or fish.
  1. Nutmeg: Nutmeg has many beneficial properties such as being a natural detox or digestive remedy and, additionally, it can be used with both sweet and savoury foods. Be careful though not to overuse this spice, as too much of it can have toxic effects on the body. Try it in stews and soups, meats or desserts.
  2. Oregano: Oregano contains vitamins A, C, E and K, as well as fibre, folate, iron, magnesium, vitamin B6, calcium and potassium. Regular consumption improves the body’s immune system function and reduces the risk of respiratory problems. Plus, oregano isn’t just for pizza. It can also be tasty with meat, fish and seafood, in stews, smoothies, salads, rice and pasta.
  3. Ginger: Ginger is well known for its anti-inflammatory, digestive and antioxidant qualities. It also has a particularly spicy taste. It can be added to smoothies, salads, stews, soups, infusions, breads or biscuits.
  4. Cumin: Cumin has a unique flavour and it also helps us to cut down on the amount of salt we use. It contains antioxidant components and reduces the risk of serious cardiovascular problems. Use this spice on meat, fish, in soups, stews, rice dishes or with vegetables to give them a touch of flavour.

So, now that you know there are lots of different ways to reduce your salt intake, which one are you going to try first?


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Relax. Massage. Spa. Health.

The benefits of body massage

Did you know that everyday stress accumulates in the body leading to physical and emotional symptoms?

Work-related stress, a lack of sleep, or any of our day-to-day concerns all prevent our bodies from functioning properly.  In the end, leading a hectic lifestyle causes these pressures to build up, preventing energy from flowing correctly. Nevertheless, we have the perfect remedy against these imbalances: massage.

At Samsara Healthy Holidays we know that our body is a temple and every part of it needs to be treated with special care. That’s why we would like to tell you about the 7 benefits massage can have on your body and mind. Grab a notebook and take note:

  1. They help eradicate and prevent disease. Massages help to release a hormone called cortisol, which is released in response to stress. It is therefore a recommended therapy for fighting illnesses such as depression or anxiety.
  2. Thanks to the use of heated stones during the treatment, we encourage proper blood circulation. By placing stones of different temperatures onto the body, we help oxygenate the muscles and eliminate toxins through sweating.
  3. Body massages help to get rid of headaches and reduce migraines. By massaging the affected area, we release all the accumulated stress in that zone, to the point where the pain disappears, as our body enters a state of relaxation and begins to release dopamine. It is the best weapon to combat the strain and stress of everyday life.
  4. If you are pregnant, they can help alleviate the common symptoms of pregnancy: swollen feet, backache or aching legs.
  5. If you do sport regularly, leg massages will improve muscle recovery, increasing your workout performance while decreasing any risk of injury.
  6. They improve skin tone due to the removal of toxins. You will not only feel better on the inside, but also look better on the outside.😊
  7. They help fight against certain symptoms caused by PMS such as colic, hip pain or fluid retention.

By following this link, you will be able to get more information on the different types of massages and aesthetic treatments we offer at Samsara Healthy Holidays. And, with our SAMSARA BODY SLIM package you can enjoy a free 60-minute massage.

Allow us to help you have your worries worked out. You’ll feel so much better. 😉


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Yoga. Sea. Holidays. Healthy holidays.

The 6 most common types of yoga and their advantages

Yoga is a traditional discipline of Indian origin that not only nurtures the body, but also the mind. Over the years, different forms have emerged, and some 30 different types of Yoga are now being practised. And, all of them benefit the body, as we talked about in this article.

Therefore, it is now time to review the most common types of yoga and the advantages offered by each. You will only be able to discover which method suits you best and adapts best to your needs by reading on.



Hatha yoga is the most popular and the one offered in most gyms. It covers all the traditional aspects of yoga such as body awareness, breathing and meditation.

This type of yoga is ideal for people starting for the first time, since the general postures are basic, and the class progresses in a slow progressive manner. The asanas are simple with the aim of teaching you how to breathe, relax and meditate during the classes.



If you are looking for a dynamic way to do yoga, this is the method for you. Vinyasa yoga connects movement to breathing and this is how the sequence of postures is guided. One posture after another is joined seamlessly and dynamically creating a pattern.

The routines vary in each session, although it is based on Hatha Yoga and its postures, and they tend to be high intensity classes.

Therefore, vinyasa yoga is ideal for active, restless and creative people who prefer faster movements to music. This method, along with other benefits, also improves lung capacity and promotes concentration and self-control.



This is a more spiritual approach and encourages meditation. It is not physically demanding, due to the postures being simple as it is more focused on clearing the mind and finding inner peace.

Specifically, kundalini yoga is intended to awaken energy within the body through the spine. The sessions are very intense and different postures are performed in each one.

This type of yoga is ideal for those who seek to escape from stress and reconnect with their inner self. It strengthens the nervous system and purifies the blood.



Known as the yoga of warriors, this technique is the most demanding. Sequences of postures flow in harmony with breathing in this technique, which has been designed to relax the mind while working on the body’s endurance and suppleness.

Ashtanga yoga improves strength and flexibility, while helping to improve self-control over body and mind. It is therefore a good practice for those who are trying to lose weight and need to de-stress.



Iyengar yoga focuses on the correct alignment of the spine to improve posture. It is therefore recommended for those who have suffered an injury, do not engage in physical activity, are beginners or are elderly.

During the session, the postures are executed slowly, concentrating hard, and held for one minute. Blocks, balls, elastics, etc. can be used to help align the body while it is becoming stronger.

Some of the benefits of Iyengar yoga are increased flexibility, improved posture and body toning.



If you are interested in losing weight and eliminating toxins, bikram yoga is your best option. This form bases itself on an arranged sequence of 26 postures while in a room with the temperature set at 40 degrees. These asanas are designed to strengthen the muscles, eliminate toxins from the organs through sweating and improve flexibility.

Thanks to the temperature inside the room, the bikram yoga boosts weight loss, burning up to 600 calories in one session.


As you will have already found out if you have reached this point in the article, there are some types of yoga that are easier than others, some with more rhythm and a few which are more complicated. Some of them focus more on posture correction, others on flexibility or breathing. The important thing is, therefore, to choose the type that best helps you to achieve your goals and improve your well-being ;).

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Halloween. Kids. Healthy snacks. Holidays. Samsara Healthy Holidays.

Terrifyingly healthy snacks for this Halloween

Trick or treat? Let’s leave the calories found in Halloween chocolates and sweets to one side. Thanks to these spooky recipes, you will enjoy tonight in a much healthier fashion

There’s no trick here. We don’t need these empty calories in our bodies, which is why this Halloween we recommend switching to the healthy side. After all, Halloween gives us the perfect excuse to indulge in a ‘treat’ while having some fun on this scary night.

Usually, when someone uses the word “healthy” and “Halloween” in the same sentence, the first thing that comes to mind is…

  1. The handful of raisins given by a little old lady after knocking on her door with the words “Trick or treat? (because it’s the only ‘sweet’ thing she can find in the house)
  2. Something really sad, like sugar-free 0% fat, with no artificial colouring, 90% darker than night black chocolate.
  3. Eating the pumpkin filling, as it is the closest thing to Halloween you can find in your kitchen.

Forget all that, because we are opting for treat. And yes, we will be treating our body well too by choosing these delicious healthy snacks.


Do you prefer sweet or savoury?


Halloween Roasted Vegetables

This year, you’ll be able to surprise all your guests at dinner with these themed side dishes. The diners’ meal will be presided over by nothing less than pumpkins, witches’ hats and even ghosts! Yes, that’ s right, you’ve read it correctly and all you’ll need are the following ingredients:


  • Beetroot for the witches’ hats.
  • Sweet potatoes for pumpkins.
  • Potatoes for ghosts

The method is very straightforward: simply peel everything, cut each ingredient into its corresponding shape, place on baking paper, add a little oil and season to taste. Bake for approximately 40 minutes (depending on the oven) at 200ºC and… ready to eat!


Rice pumpkins

Rice pumpkins are another perfect garnish for a Halloween dinner. A very simple recipe that the youngest members of your household will love and want to do again and again. All you need is:



  • 1 cup of rice
  • 2 cups natural carrot juice
  • 1 cup water
  • 1/2 teaspoon salt
  • Black olives
  • Green pepper

They are very easy to make:

  1. Put all the ingredients into a saucepan and cook over a low heat for 15 minutes or until all the liquid has been absorbed. Let the mixture rest at room temperature.
  2. Make small balls using the rice mixture, either with two spoons or by using your hands (which is more fun!).
  3. To form the mouth and eyes of the pumpkin, slice the black olives and press them into the rice balls.
  4. For the stem, cut a triangle out of green pepper and place it on top of the rice ball.


How about we sweeten things up? We know that’s what you’ve been waiting for!


Power bats

You’ve probably heard of energy bites. Normally energy bites, or energy balls, are taken before training for that extra burst of required energy. Best of all, they’re sweet and they put an end to any sweet cravings. This Halloween, it’ll be the power bats that will reign supreme at the party.

The ingredients for these bats are:

  • 1/2 cup peanut butter (no added sugars)
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt (optional)
  • 1/2 cup oatmeal (uncooked)
  • 1/2 cup puffed rice
  • 2 tablespoons pure cocoa powder
  • Purple corn nachos (in pieces)
  • Eye-shaped sweets (available in bakery stores)


The steps are as follows:

  1. In a medium-sized bowl, mix the peanut butter, honey, vanilla and salt. Microwave the mixture for 15-20 seconds and stir until well blended.
  2. Add the oats and the puffed rice to the same bowl. Mix everything until thoroughly combined. Add the cocoa powder.
  3. Make small balls with the mixture and stick the pieces of nachos into the sides to form the wings.
  4. Finally, use a drop of honey to stick the eyes on.


The beauty of this recipe is that they can last up to 5 days in the fridge.


Halloween Candy

As we mentioned before, there is no trick here, and as promised we are going to give you the recipe for some amazing candies that will leave everyone speechless. They are 100% natural and we are 100% sure you will like them.


  • 2/3 cup fresh orange juice
  • 2/3 cup fresh raspberries
  • 3 tablespoons honey
  • 5 tablespoons gelatine

It may seem like a complicated recipe, but you are wrong. This is how you do it:

  1. In a small saucepan, combine the raspberries and juice. Simmer on a low heat.
  2. Once the raspberries have begun to dissolve, add the honey. You can use a spoon or spatula to help mash the raspberries.
  3. Once everything has dissolved into a sauce like consistency, turn off the heat and add the gelatine slowly, approximately one tablespoon at a time and then whisk it gently using a mixer to get rid of any lumps.
  4. Blend until smooth. Pour the mixture into some Halloween silicone moulds and place in the refrigerator until the mixture sets.


Did you like our recipes?

If you upload any of these recipes to your social networks, don’t forget to tag us (@samsarahealthy), we would love to see how they turned out! Besides, we’re sure to turn green with envy… which means we’ll end up looking like zombies!