Recipe: Delicious 'Goblin Gruel'

Looking for something a little less sugar-laden to serve for a Halloween event. Here's the recipe for you!

Looking for last-minute Halloween recipe ideas? Because we just ran across one that sounds delicious and, a little bit more nutritious than the usual party snacks.

The National Peanut Board’s ‘goblin gruel’ takes a more nutritional take with 8 grams of protein and 7 grams of fiber.


Here's what you need to know:

Goblin Gruel (Developed by C&J Nutrition on behalf of National Peanut Board)

What You Need:

  • Cooking spray
  • 1 apple, diced
  • 1/2 teaspoon pumpkin pie spice, divided
  • 2 cups old fashioned oats
  • 3 3/4 cups water
  • 1 banana, mashed
  • 2 tablespoons creamy peanut butter
  • Honey, brown sugar, or maple syrup (optional)

What You Need to Do:

  • In a medium saucepan sprayed with cooking spray, sauté the diced apple and 1/4 tsp. of pumpkin pie spice over medium-heat until lightly browned and tender, about 4 minutes. 
  • Remove half the apple mixture and set aside. 
  • Add the oats to the remaining apple mixture in the sauce pan and stir over medium heat for 2 minutes, until the oats begin to toast. 
  • Add the water, remaining 1/4 teaspoon pumpkin pie spice, banana, and peanut butter. 
  • Stir and bring mixture to a boil and then turn heat to medium-low and simmer for 5 minutes. 
  • Top with the reserved sautéed apple before serving. Drizzle with honey, brown sugar, or maple syrup, if desired.

Makes: 4 servings

Nutrition information: (per serving): 260 calories, 7g fat (1.5g saturated), 44g carbs, 7g fiber, 8g protein, 0mg cholesterol, 40mg sodium


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