A friend of mine just told me that the contents of your handbag say a lot about you.

So with a deep breath, I'm going to confess all. Currently, my handbag is home to: car keys, vitamins, receipts that I'm hiding from my husband, hand sanitiser, bank cards, lip gloss, a button, Hallowe'en trick or treat bags and…. a diaper. I'm not sure exactly what that says about me, but let me clarify that I have a toddler, not an incontinence problem. As for the receipts, I imagine I'm in good company. What wife hasn't at some time or another, bought an absolutely vital pair of shoes but spared their husband the details? Having said that, I don't imagine many of them confess their retail indiscretions in the daily newspaper.

Moving swiftly on then, let's focus on the trick or treat bags. This is my first Hallowe'en with a toddler and I'm actually having palpitations at the prospect of Chloe being given armfuls of candy. Please do me a favour and if you see a little blonde girl dressed up as a lobster, try not to give her anything blue or hopelessly artificial. I don't mind so much about chocolate or even unadulterated sugar, it's more the prospect of colourings like sunset yellow (E110), allura red (E129) and tartrazine (E102) that throw me over the edge.

For those of you who are interested in maintaining the fun side of Hallowe'en, but also in reducing the amount of artificial colourings linked to hyperactivity we expose our kids to, then check the labels on the candy you buy. Many companies are adopting additive free policies now, so it's not as difficult as you might think to provide a better option. For example, the Rowntree brand (e.g. Fruit Pastilles), Marks & Spencer items and Smarties are all free of artificial colourings. Of course you could also try giving out small toys instead or tangerines but those little witches and wizards may well cast a spell on you if you do.

Whilst I will be policing Chloe's candy intake with the vigilance expected of any self-respecting nutritionist, I understand that for many of you, it may not be so easy. It's simple to keep an eye on a toddler, but tricky to monitor a teenager. I wonder if the best approach is ultimately to combat some of the sugar with a really good, wholesome meal before the trick or treating begins. Try something like an organic chicken casserole that will help to fill them up, leaving less room for gummy eyeballs and marshmallow ghosts.

Also, try diluting the sugary aftermath over the weekend with this delicious pumpkin soup. Pumpkin is in season right now which maximises both the flavour and the nutrient content, so it's a great time to cook with it. It's also naturally rich in beta-carotene, folic acid, vitamin E and calcium. As it's lower in naturally occurring sugars than potatoes or rice, it's easier on the blood sugar too.

One quick soup tip: it's generally best to eat meals and snacks that combine carbohydrates and protein together, as the protein helps to slow the release of the glucose from the carbohydrate. A slow release of glucose is ideal as it results in a steady, gentle energy supply, rather than a quick burst that's followed by a big dip (snooze time.) Therefore, you may like to add some protein to your soup diced chicken, tofu or even a tablespoon of hummus all work really well in this recipe.

Pumpkin Soup:

Ingredients:

2 ½ cups of 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 chili powder (mild or hot)

1 tsp cinnamon

black pepper

1 tbsp olive oil

4 8oz cups boiling water

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 heat-proof 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 one 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. Then add the pumpkin, chopped tomatoes, stock cube, coriander, chili 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.

This keeps in the fridge for three days and freezes well. Enjoy!

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the U.K. Please note that she is not a registered dietitian. She can be contacted at nourishbda@gmail.com.