Oh wow October really is here! I know this because all the pharmacies and grocery stores are stocked floor-to-ceiling with neon-coloured, somewhat spooky candy options.

Unfortunately, Hallowe'en candy is pretty much the worst, it’s so packed with intense artificial colours in order to make everything bright orange, yellow, green or black. The problem with these artificial dyes is that in high doses they have been linked to tumour growth and in moderate doses they have been linked to migraines, hyperactivity and learning/focus problems. In fact, in Europe, policy states that any food product containing artificial dyes, must be accompanied by a warning label that states “may have an adverse effect on activity and attention in children”.

If that makes you pause a little, then the good news is that there are better options: Cadbury’s minis, any chocolate wrapped in foil, or brands like Yum Earth which only use natural dyes are all good options.

It’s also amazing what the natural world has to offer: Cadbury’s Smarties manage a bright blue using spirulina (a blue-green algae that grows in both salt and fresh water). The problem is though, that these options are often more expensive. So, you might want to dilute your trick-or-treat offerings with stickers/tattoos. I know that sounds bonkers, but I was surprised at how many kids went for those when I lived in Whale Watch (one of the busiest Hallowe'en hotspots in Bermuda)!

Of course, you have no say over what other people are (generously) offering at Hallowe'en. If your kids come home with lots of artificially-dyed candy, then consider offering swaps or using the Switch Witch concept. The idea of the Switch Witch is that all (or most of) the candy goes in a bucket and then the Switch Witch swaps it overnight for better options or a book, a toy or good old spending money. Last year my 12-year-old asked me if the Switch Witch was still available and I said yes. I’ll probably still be offering it when she’s 30. Ha!

Of course, you can also just write off Hallowe'en as one night of the year and try not to worry about it. I used to find that focusing on all the good stuff helped me worry less about the candy madness. I filled the kids up with quality chicken nuggets and vegetables before they hit the trick-or-treat circuit. They were too full to go crazy and having a good dose of protein/fibre helps to steady sugar release anyway.

I also used to make a big batch of pumpkin soup. Without the frosty weather, jeans or boots, it’s hard to get in the spirit of autumn. But pumpkin soup bubbling away in the stove makes the house smell wonderful and really does make you feel as if the seasons are changing.

For this recipe, I do skin my own tomatoes but you can skip this step by using canned, skinned, plum tomatoes if you are in a hurry. Definitely use the cinnamon though, it’s such a great combo even in this savoury dish. Enjoy!

Pumpkin Soup

Ingredients:

2½ cups skinned and chopped pumpkin

3 large tomatoes, skinned and chopped

4 sticks celery, chopped

1 large red onion, chopped

1 tsp condensed vegetable stock

¼ tsp ground coriander seed

1 tsp chilli powder, (mild or hot)

1 tsp cinnamon

Black pepper

1 tbsp olive oil

4 8oz cups boiling water

Garnish (optional): a swirl of coconut milk, a dash cayenne/paprika and a small handful of microgreens.

Method:

1, Skin the tomatoes – it’s very easy to do. Etch a shallow X in the top and bottom of each tomato, place in a heatproof bowl and cover with boiling water for two minutes. You will see the skin split and begin to peel off. Drain, cover with cold water and peel/chop when cool enough.

2, Gently heat the olive oil in a large saucepan with 1 tsp water.

3, Add the chopped onion and celery, turn up the heat and stir for a few minutes. Then reduce the heat to “simmer”, cover the pan and let the vegetables sweat for a few minutes.

4, Uncover the pan and add four cups of boiling water

5, Add the pumpkin, chopped tomatoes, stock cube, coriander, chilli powder and cinnamon.

6, Bring to the boil and then simmer for approximately 25 minutes until the pumpkin is well cooked. Blend (you may have to do this in batches) till smooth.

• The advice given in this article is not intended to replace medical advice. Always consult your GP with health concerns. Catherine Burns is a fully qualified clinical nutritionist. Follow Nutrifit & Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram