APPETIZERS
View recipes for the following healthy appetizers:
- Healthy Hummus
- Heart With Soul Deviled Eggs
- Power Up Channa
- Push It To The Maximum Pita Chips
- Vibrant Veggie Dip
Healthy Hummus
This middle eastern dip uses protein-packed chick peas as its base to make a smooth garlicky spread that’s perfect to enjoy with homemade pita chips or pita bread.
1-19oz | chick peas, rinsed & drained | 540mL | ♦ In food processor, with knife blade attached, blend all ingredients except parsley and paprika. ♦ Cover and refrigerate for at least 1 hour. ♦ To serve, spoon Hummus onto platter or bowl and sprinkle with parsley and paprika. |
1 tbsp | sesame seeds | 15mL | |
1⁄4 cup | fresh lemon juice | 50mL | |
1/2 tsp | ground cumin | 2mL | |
1⁄2 tsp | salt | 2mL | |
1⁄4 tsp | black pepper | 1mL | |
1 tbsp | minced garlic | 15mL | |
1 tsp | dried parsley | 5mL | |
1⁄4 tsp | paprika | 1mL Makes 2 cups (2 tbsp per serving) |
Heart With Soul Deviled Eggs
Unlike the old-style Deviled Eggs which are high in fat and calories, our version uses fat-free whipped dressing and sour cream to make these Deviled Eggs anything but sinful .
8 | hard-boiled eggs | 8 | ♦ Remove shells from eggs .Halve eggs lengthwise, remove and discard yolks . ♦ In a small bowl, dissolve sugar in vinegar . ♦ In bowl of a food processor or blender, combine chick peas, sugar mixture, whipped dressing, sour cream, mustard, pepper and garlic . Blend until smooth . ♦ Fill a fluted pastry bag with chick pea mixture and pipe into egg-white halves or use a teaspoon . ♦ Add onion bits and sprinkle with paprika . ♦ Refrigerate for at least 1 hour before serving |
1tsp | sugar | 5mL | |
1tbsp | white vinegar | 15mL | |
1-19oz | chick peas, rinsed & drained | 540mL | |
2 tbsp | fat-free whipped dressing | 25mL | |
2 tbsp | fat-free sour cream | 25mL | |
2 tbsp | yellow mustard | 25mL | |
1⁄4 tsp | black pepper | 1mL | |
2 tbsp | finely chopped green onion | 25mL | |
1 tsp | minced garlic paprika | 5mL |
Power Up Channa
Channa, it’s a true power-packed snack or appetizer that’s low in fat and full of nutrients . Serve with pita bread, rice or baked corn chips .
1 tsp | vegetable oil | 5mL | ♦ In an electric skillet at medium heat, sauté onions, garlic, salt, cumin seed in oil, until onionsare transparent . ♦ Add green onions, tomato paste, tomatoes (mash tomatoes), coriander, garam masala, chili and turmeric powder . ♦ Stir then add chick peas, water, tomato juice, soya sauce and black pepper .Combine well and simmer for 5 minutes |
2 | onions, diced | 2 | |
1⁄2 tsp | salt | 2mL | |
1 tsp | cumin seeds | 5mL | |
2 tsp | minced garlic | 10mL | |
2 green | onions, chopped | 2 | |
5 | tomatoes, canned | 5 | |
1 cup | tomato juice or reserve | 250mL | |
1 tbsp | tomato paste | 15mL | |
1 tbsp | light soya sauce | 15mL | |
3⁄4 cup | water | 175mL | |
1-19oz | can chick peas | 540mL | |
1⁄2 tsp | coriander | 2mL | |
1⁄2 tsp | black pepper | 2mL | |
1 tsp | garam masala | 5mL | |
1⁄2 tsp | hot chili powder | 2mL | |
pinch | turmeric powder | pinch |
Push It To The Maximum Pita Chips
We traded in the fat and calories of deep-fried tortilla chips for these healthier ones . These chips can be made ahead of time and store in an airtight container to later serve with salsa, soup or salad .
4 large whole wheat pitas fat-free Italian dressing
4 Makes 64 chips (8 chips per serving)
♦ Preheat oven at 400°F (200°C) .
♦ Split pitas in half and brush on dressing .
♦ Cut each pita into 8 wedges .
♦ Arrange on a nonstick baking sheet .
♦ Bake for 5 minutes or until the pitas are crisp
Vibrant Veggie Dip
You bet dips can be healthy . Check out ours when you want to serve a vegetable tray to your guests . C’mon in .The dip’s just fine
2 cups | fat-free sour cream | 500mL | ♦ Combine all ingredients . ♦ Cover and refrigerate for 2 hours before serving |
1⁄2 cup | processed light cheese | 125mL | |
2 tbsp | lemon & herb seasoning | 25mL | |
1⁄4 chopped | green pepper | 1/4 | |
1⁄4 chopped | red pepper | 1⁄4 | |
1⁄2 cup | finely chopped celery | 125mL |
Makes 3 cups (1 tbsp per serving)