Healthy, No Fuss, Holiday Appetizers

Healthy, No Fuss, Holiday Appetizers

By P. Mehta, RD/Healthfulfilling.com

With the holidays right around the corner, stress often builds up from all
the things related to preparing for the holidays, including one popular
category, appetizers. Not to mention the stress of eating appetizers
due to the impending weight gain that goes with it. Appetizers also
need to be easy to make since everyone is busy and on the run during
the holidays. So is there a way to enjoy appetizers that are convenient
to make, tasty, healthy and may not pack on the pounds? Yes, there is a
way! Here are some simple appetizer ideas to consider for the
holidays, some are common ones with some health value and taste, and
some that need to be improvised to add health value. Most of these
ideas will be sure to get a few comments and compliments on the health
and taste meter!

Salsa and Chips-This is a common appetizer idea, and advantageous
because it's quick and easy. The added plus is that they are relatively
healthy, since the salsa is made of tomatoes, and hot peppers. The
chips are fine as long as they don't contain any partially hydrogenated or
hydrogenated oils. The only red flag area is the sodium contents-don't
overeat this item since many commercial salsas do have about 100 plus
mg of sodium per tablespoon, and tortilla chips average about 100-150
mg sodium for about 12-15 chips.

If you want to make this appetizer healthier in terms of decreasing the
sodium, make the salsa at home, using fresh tomatoes, 1-2 tablespoons
of tomato puree, cilantro, hot peppers (jalapeno or serrano), onion, and
garlic, and salt to taste. Be sure to check the sodium content of the
tomato puree or use the unsalted kind. Blend it all together. Serve it
with whole grain tortilla chips made with no hydrogenated oils.

Whole grain bread, rolls, or breadsticks with olive oil and herbs-A
good way to get whole grains and monounsatured fats, which is the
healthier type of fat. Make sure breadsticks don't have hydrogenated or
partially hydrogenated fats. Add in herbs like basil, rosemary, and
oregano into the olive oil, and to kick up the flavor, add in minced garlic
and a dash of pepper.

Homemade garlic bread

Hummus and whole wheat pita-Hummus is a great source of fiber,
vitamins and minerals since it's made out of chick peas. Along with a
whole wheat pita, it becomes a good source of protein as well.

Hummus Recipe

1 can (14-15 oz) garbanzo beans or chick peas, or dried chick peas, 6
oz.
3 Tablespoons lemon juice
1/4 cup sesame seeds
2 cloves garlic
1 teaspoon salt
1/4 cup water

If using dried chick peas, pre soak them, then boil and cook until tender.
They should be cooled to room temperature before preparing.
Blend all the ingredients together to make a smooth and creamy texture
like a dip. Spread into a pita pocket for a hummus sandwiches or serve
with whole grain crackers or pita chips.

Guacamole and whole grain crackers or whole grain tortilla chips

Artichoke dip with whole grain crackers or whole grain bread

Artichoke dip recipe

Light cream cheese, 8oz., softened
1 can chopped artichoke hearts, 14 oz.
1/2 cup shredded low fat parmesan cheese
2 cloves garlic, minced
3/4 cup red peppers

Mix all ingredients together well, and chill in refrigerator for 1-2 hours.

Low fat or fat free spinach dip-Mix together thawed frozen chopped
spinach with low fat or fat free sour cream, and season with garlic
powder, and salt. Or, mix thawed frozen chopped spinach with a fat free
dip of choice. Serve with breads, whole grain crackers, chips or baked
chips.

Low fat bean dip-Try to make it with homemade beans (by pre-soaking
pinto or pink beans and then boiling them until cooked). Mix cooked
beans with low fat or fat free sour cream, salsa, and top with low fat
shredded cheddar cheese.

Cilantro chutney-Cilantro is a healthy herb and full of flavor, vitamins
and minerals. Many Indian dishes use this tasty condiment.

Cilantro Chutney Recipe

1 bunch cilantro
1-2 serrano peppers
1/2 small onion
1 small green apple
salt to taste

Thoroughly wash several times and then chop, but remove any thick
stems. Chop onion, apple, salt and serrano pepper. Add all into
blender and blend until smooth mixture that can be poured into a bowl.
Serve with whole grain crackers, or breads.

Low fat or fat free dips with chips-Some grocery stores have low fat
or fat free dips which are made with healthy ingredients and healthy
monounsaturated fats. Check labels to find the type of fat listed, and that
no hydrogenated, partially hydrogenated, palm or coconut oils are used.
Many potato chip varieties are made with liquid oils that are not
hydrogenated, or used baked potato chips for less fat content.

Trail mix, or Nuts and Seeds-Try making a homemade version of trail
mix with your favorite nuts, seeds, low fat cereals, raisins, and 100%
chocolate chips made from real chocolate.

Wraps-This is a great way to get a variety of vegetables and some
protein. Use a low fat or multi grain wrap, add in low fat deli slices of
choice (preferably lean turkey or chicken), shredded lettuce, chopped
tomatoes, bell peppers, onion, and any other favorite vegetable. Add
mustard and/or fat free mayonnaise and wrap! Cut into individual 1 inch
pieces.

Bruschetta- This is another way to get a healthy dose of antioxidants
and healthy monounsaturated fat, with a zesty flavor as well!

Bruschetta Recipe

8 Plum Tomatoes
1 small red onion, chopped finely
3 cloves garlic, finely minced
1/2 cup fresh basil, chopped
2 Tablespoons olive oil
Freshly ground black pepper, or black pepper to sprinkle over
Salt to taste

Combine all ingredients and mix well. Marinate in refrigerator for 2
hours before serving. Serve with pita chips or spread on golden brown
baked Italian bread or bread of choice.

Fresh vegetables and low fat dip-a great way to get in more
vegetables, they're healthy and tasty. Dip them into a low fat dip or if you
want to make it really healthy, into plain low fat yogurt. Use a variety of
colors and textures for vegetables to maximize taste and antioxidant
value, such as different colors of peppers, radishes, carrots, celery, snap
peas, cherry tomatoes, cucumbers, zucchini, or squash.

Low fat cold veggie pizza-low fat pizza crust or ciabatta bread, or pita
breads spreaded with low fat sour cream, top with shredded low fat
cheddar and/or mozzarella cheese, and slices of green pepper, green
onion, olives, and any other favorite

Low fat cheese and deli slices with whole grain crackers-Choose
cheeses that are made from skim milk for low fat cheeses.

Fruit and Nut trays-Using a divider tray or small separate bowls/plates,
take advantage of colorful fruits like pomegranate, berries, pineapple,
melons, grapes figs, dates, raisins and protein packed nuts like
peanuts, walnuts, cashews, almonds, pecans, or pistacchios, which are
also a great source of monounsaturated fats.

Popcorn-popped homemade, topped with olive oil, lightly sprinkled with
salt

Homemade bread-If you have a bread maker, what a great time to
serve warm, fresh, homemade bread as an appetizer! Serve with low
fat margarine, olive oil, or with some of the recipes above, like hummus,
cilantro chutney, etc.

With many of these appetizer ideas, you can enjoy them without worrying
about too much time making them, and without the added stress of extra
calories. So go ahead and delight in on those healthy and tasty
appetizers this holiday season!

By P. Mehta, RD/Healthfulfilling.com

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Updated 11/2009