Recipes: Appetizers and Side Dishes

Sweet Chipotle Snack Mix
1 teaspoon salt
1 teaspoon ground chipotle chile pepper
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
1 large egg white
1 cup slivered almonds
1 cup unsalted cashews
1 cup unsalted pumpkin seed kernels

1. Preheat oven to 325°.
2. Combine first 6 ingredients in a small bowl; stir with a whisk.
3. Place egg white in a large bowl; stir with a whisk until foamy. Add the almonds, cashews, and pumpkinseeds; toss well to coat. Sprinkle with spice mixture; toss well to coat. Spread nuts in an even layer on a baking sheet lined with parchment paper. Bake at 325° for 15 minutes, stirring once. Turn oven off. Remove pan from oven; stir snack mix. Immediately return pan to oven for an additional 15 minutes (leave oven off). Remove pan from oven and place on a wire rack; cool completely. Store snack mix in an airtight container for up to 2 weeks.
Nutritional Information: 130 calories, 9.7 g fat, 1.4 g saturated fat, 4.5 g protein, 7.3 g carbohydrate, 1.1 g fiber, 175 mg sodium.


Roasted Garlic Guacamole with Garnishes

6 large cloves garlic, unpeeled
6 ripe medium avocados
1/2 cup coarsely chopped fresh cilantro, loosely packed
2 Tbsp fresh lime juice
1 tsp salt

3/4 cup Mexican queso fresco, queso anejo, salted pressed farmer’s cheese, firm goat cheese, mild feta or romano, finely crumbled or grated
3/4 cup toasted pumpkin seeds
3/4 cup sliced pickled jalapenos
1/2 cup crumbled crisp-fried bacon or 3/4 cup coarsely crumbled chicharron
1 (16 ounce) bag tortilla chips

1. To prepare guacamole, place unpeeled garlic in a small dry skillet over medium heat; cook, turning occasionally, until soft and blackened ins pots, 10-15 minutes. Cool, then slip off the skins; finely chop. Scoop avocado flesh into a large bowl. Add the garlic, cilantro and lime juice to taste. Coarsely mash everything together. Season with salt. Transfer to a serving bowl and place plastic wrap directly on the surface of the guacamole. Refrigerate until ready to serve.
2. To set up the guacamole bar: Scoop garnishes into small serving bowls and put the chips in a large basket or bowl. Encourage guests to spoon a little guacamole on a chip and top with garnishes that appeal.

Source: EatingWell
Yield: 16 servings
Serving size: 1/4 cup guacamole
Nutrition information per serving: 310 calories, 21 g fat, 4 g saturated fat, 28 g carbohydrate, 7 g protein, 6 g fiber, 451 mg sodium


Rustic Pesto Tart
Makes 12 appetizer servings
1 pound whole-wheat pizza dough
½ cup pesto
6 tablespoons dried cranberries
½ cup shredded fontina or Swiss cheese

1. Preheat oven to 400°F. Coat a large baking sheet with cooking spray.
2. Sprinkle work surface and dough with flour. Press dough out and roll, stretch or toss it into a 14-inch circle. Place on the prepared baking sheet. Spread pesto on the dough to within 1/8 inch of the edge. Sprinkle cranberries and cheese evenly over the pesto. Fold 1 to 1 1/2 inches of the border over the filling all the way around, leaving the center exposed.
3. Bake the tart until browned and bubbling, 20 to 22 minutes. Cool on the pan for 5 minutes before cutting into 12 pieces.
Tips & Notes
• Make Ahead Tip: Prepare up to 2 hours ahead; serve at room temperature.
• Tip: Look for whole-wheat pizza-dough balls at your supermarket. Check the ingredient list to make sure the dough doesn’t contain any hydrogenated oils.
Nutrition facts per serving:190 calories; 6 g fat (2 g saturated); 7 mg cholesterol; 29 g carbohydrates; 7 g protein; 3 g fiber; 409 mg sodium; 114 mg potassium.

Recipe Source: Eating Well


Crispy Potato Latkes
1 ½ pounds russet potatoes, (about 2) shredded
1 medium white onion, shredded
2 medium shallots, minced (about ¼ cup)
1 large egg, lightly beaten
2 pieces whole-wheat matzo (6 by 6 inch), broken into pieces
1/2 tsp white pepper
3 Tbsp extra-virgin olive oil, divided

Directions: Toss shredded potato, onion, shallots and salt in a medium bowl. Transfer to a sieve set over a large bowl; let drain for about 15 minutes. Squeeze the potato mixture, a handful at a time, over the bowl to release excess moisture (don’t over squeeze-some moisture should remain). Transfer the squeezed potato mixture to another large bowl. Carefully pour off the liquid, leaving a pasty white sediment-potato starch-in the bottom of the bowl. Add the starch to the potato mixture. Stir in egg.

Put matzo pieces in a sealable plastic bag and crush with a rolling pin into coarse crumbs. Sprinkle the crumbs and pepper over the potato mixture and toss to combine. Cover and refrigerate until the matzo is softened, 20 to 30 minutes.

Preheat oven to 425°F. Coat a baking sheet with cooking spray.

Heat 1 Tbsp oil in a large skillet over medium-high heat. Stir the potato mixture. Cook 4 latkes per batch: place ¼ cup potato mixture in a little of the oil and press with the back of a spatula to flatten into a 3 ½ inch cake. Cook until crispy and golden, 1 ½ to 3 minutes per side. Transfer the latkes to the prepared baking sheet. Continue with 2 more batches, using 1 Tbsp oil per batch and reducing the heat as needed to prevent scorching. Transfer the baking sheet to the oven and bake until heated through, about 10 minutes.

Per serving: 100 calories, 4 g fat (Saturated 1 g), 18 mg cholesterol, 15 g carbohydrate, 2 g protein, 2 g fiber, 204 mg sodium
Prep: 1 ½ hours
Yield: 12 latkes

Source: Dean Health Holiday Holdout


Sweet Challah
-1 package dry yeast (2 ¼ tsp)
-1 cup warm water (100° to 110°)
-3 Tbsp honey
-Dash of saffron threads, crushed
-3 Tbsp butter, melted and cooled
-1 tsp salt
-1 large egg
-3 cups bread flour, divided
-Cooking spray
-1 tsp cornmeal
-1 tsp water
-1 large egg yolk lightly beaten
-1/4 tsp poppy seeds

• Dissolve yeast in 1 cup warm water in a large bowl; stir in honey and saffron threads. Let stand for 5 minutes. Add melted butter, 1 tsp salt, and egg; stir well with a whisk.
• Lightly spoon flour into dry measuring cups; level with a knife. Add 2 ¾ cups flour to yeast mixture, and stir until a soft dough forms. Cover and let stand for 15 minutes.
• Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 Tbsp at a time, to prevent dough from sticking to hands (dough will be very soft).
• Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 40 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough).
• Punch dough down. Shape dough into a ball; return to bowl. Cover and let rise an additional 40 minutes or until doubled in size. Punch dough down; cover and let rest 15 minutes.
• Divide dough into 3 equal portions. Working with 1 portion at a time (cover remaining dough to prevent drying), on a lightly floured surface, roll each portion into a 25-inch rope with slightly tapered ends. Place ropes lengthwise on a large baking sheet sprinkled with cornmeal; pinch ends together at untampered ends to seal. Braid ropes; pinch loose ends to seal. Cover and let rise 20 minutes or until almost doubled in size.
• Preheat oven to 375°F
• Combine 1 tsp water and large egg yolk, stirring with a fork until blended. Uncover loaf, and gently brush with egg yolk mixture. Sprinkle evenly with ¼ tsp poppy seeds. Bake at 375° for 30 minutes or until loaf sounds hollow when tapped. Cool on a wire rack.

Per serving (1 slice): Calories 157, Fat 4.1 g (Saturated 2.1 g), Cholesterol 42 mg, Sodium 202 mg, Carbohydrate 26.9 g, Fiber 0.9 g, Protein 5 g
Yield: 1 loaf, 12 servings

Source: Dean Health Holiday Holdout


Lemon-Garlic Marinated Shrimp
Ingredients:garlic lime shrimp
3 tbsp minced garlic
2 tbsp extra virgin olive oil
¼ c lemon juice
¼ c minced fresh parsley
½ tsp kosher salt
½ tsp pepper
1 ¼ lbs cooked shrimp

1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.
Nutrition Per serving: 73 calories; 3 g fat (0 g sat, 2 g mono); 92 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium.

Makes: 12 servings


Mini Brie and Apple Quiches
30 Mini Phyllo Shells (2, 1.9 oz packages)
½ medium apple, peeled, finely chopped
5 large eggs
1 tsp Dijon mustard
¼ teaspoon salt
Pinch of freshly ground pepper
Pinch of ground nutmeg
4 oz Brie (1/2 small wheel)

1. Preheat oven to 350 F.
2. Arrange phyllo shells on a large baking pan lined with parchment paper. Divide apple among the shells.
3. Whisk eggs, mustard, salt, pepper, and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a brie square in each shell.
4. Bake until the egg is set, the brie is melted and they phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.

Makes: 30 servings

Nutrition Per quiche: 39 calories; 2 g fat (1 g sat, 1 g mono); 39 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 2 g protein; 0 g fiber; 65 mg sodium; 20 mg potassium.


Lemon-Parmesan Popcorn
Serving Size: 2 cups
2 tsp grated lemon rind
1 tsp ground black pepper
¼ tsp salt
1.5 oz grated Parmesan cheese
2 Tbsp olive oil
½ c un-popped popcorn kernels

1. Combine lemon rind, black pepper, salt, and Parmesan cheese in a small bowl.
2. Heat oil to medium size sauce pan over medium-high heat. Add popcorn kernels and cook until popping slows or stops. Let stand in the pan for 1 minute. Pour 6 c of popcorn into a large bowl and mix with half of the cheese mixture then poor the other 6 c of popcorn into the bowl and cover with the remaining cheese mixture. Toss popcorn to coat.

Nutrition Information per Serving:
Calories: 128, Fat: 7.2 g, 4.4 g protein, 11.6 g carbohydrate, 2.5 g fiber, 189 mg sodium
Recipe Source:


Cherry Salsa
1 cup dark sweet cherries, pitted
2 Tbsp basil, chopped
3 Tbsp green bell pepper, minced
1 tsp fresh lemon juice
1 tsp Worcestershire sauce
1/8 tsp Tabasco sauce
Salt to taste

Chop the cherries into small pieces and combine with the remaining ingredients.
Refrigerate for at least 1 hours

Yield: 8 servings
Nutrition facts per serving: 29 calories, 0 g fat, 7 g carbohydrate, 0 g protein, 0 g fiber, 7 mg sodium


Toasted Pumpkin Seeds (
2 cups raw pumpkin seeds
1 1/2 tsp Worcestershire sauce
1 1/2 Tbsp butter, melted
1 1/4 tsp seasoned salt

1. Preheat oven to 250 degrees F
2. Rinse the pumpkin seeds and pat dry. Place them in a bowl. Add the Worcestershire sauce, meltedbutter and seasoned salt; stir until evenly coated. Spread out in an even layer on a baking sheet.
3. Bake for 1 hour in the preheated oven, stirring occasionally, until crisp, dry and golden brown.

Yield: 16 servings
Serving size: 2 Tbsp
Nutrition facts per serving: Calories 43, Total Fat 2.3 g, Sodium 173 mg, Total Carbohydrates 4.4 g , Fiber 1.1 g, Protein 1.5 g


Guacamole with Chipotle Tortilla Chips
8 (6-inch) corn tortillas
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chili powder

3 tomatillos
1/3 cup chopped onion
1/3 cup chopped plum tomato
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced


1.  Preheat oven to 375°.
2.  ps, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.
3.  To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.


Buffalo Hummushummus
-Adapted from Eclectic Recipes

2 cans garbanzo beans, 1 can drained
1/4 cup buffalo wing sauce
1 teaspoon smoked paprika
3 – 4 tablespoons tahini
the juice of 1 lemon
olive oil

Combine 1 can drained garbanzo beans and 1 can un-drained (with liquid) in a food processor. Add wing sauce, smoked paprika, tahini and lemon juice. Turn on processor and stream in olive oil until hummus is smooth and creamy.

Serve with fresh celery, carrots and pita bread.


Carrot Friescarrot
1 pound of carrots
Cooking Spray
Salt and Pepper to taste

Preheat oven to 400ºF. Peel the carrots and cut them into strips about ¼ inch thick and a few inches long. Coat a baking pan with cooking spray and spread the carrots onto it. Lightly sprinkle with salt and pepper. Bake 15 minutes. Flip them over and coat them with a bit more cooking spray, salt and pepper, and bake another 15 minutes until lightly browned.
Nutrition Information per ¼ of Recipe: Calories 45, Total Fat 0 g, Sodium 370 mg, Total Carbohydrate 11 g, Dietary Fiber 3 g, Protein 1 g


Strawberry-Avocado Salsa
Yield: 4 servings (serving size: ¼ cup)
1 cup finely chopped strawberries
¼ cup finely chopped peeled avocado
2 tablespoons finely chopped red onion
2 tablespoons chopped fresh cilantro
½ teaspoon grated lime rind
Juice from ½ a lime
2 teaspoons finely chopped seeded jalapeno pepper or canned green chilies
½ teaspoon sugar substitute, such as Splenda or Truvia (optional)

Combine all ingredients in a medium bowl and gently toss.  Serve immediately after preparing.  Serve salsa with roasted chicken, sautéed fish, or grilled pork tenderloin.  This also makes a great snack when paired with tortilla chips.


Sweet Potato Oven Friespotato
4 large sweet potatoes
1 1/2 Tbsp canola oil
1 Tbsp lemon pepper seasoning


  1. Place oven rack in center and heat oven to 425º F.
  2. Wash and scrub sweet potatoes. Slice into wedges, length-wise.
  3. In a large bowl, toss potato wedges with canola oil and seasoning.
  4. Spread on a cookie sheet.
  5. Roast in the oven, turning occasionally until tender and golden brown, about 30-40 minutes.


Baked Spinach Artichoke DipSpinach and Artichoke Dip 500
1 (14-ounce) can artichoke hearts, drained and chopped
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 (8-ounce) container low-fat plain yogurt or low-fat plain Greek-style yogurt
1 cup shredded part-skim, low-moisture Mozzarella cheese
1/4 cup chopped green onion
1 garlic clove, minced
2 tablespoons chopped red pepper

Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers. Makes 8 servings.
Nutrition Information (per serving): Calories 80, Total Fat 3 g, Sodium 220 mg, Carbs 7 g, Fiber 1 g


Peanut Butter Hummus with Cucumber Dippeanut butter
3 Tbsp creamy peanut butter
3 Tbsp fresh lemon juice
1 Tbsp + 2 tsp olive oil
1/2 tsp ground cumin
1/2 tsp black pepper
3/8 tsp kosher salt
1 (15.5 oz) can chickpeas, rinsed and drained
1 garlic clove, minced
7 Tbsp water
1 English cucumber, cut into1/4-inch slices

Place peanut butter in a small microwave-safe bowl; microwave on high for 20 seconds. Combine peanut butter and next 7 ingredients (through garlic) in a food processor. With food processor running, slowly drizzle in water; process until smooth. Enjoy with cucumber.

Makes 8 servings. (1 serving = 2 Tbsp hummus with 6 cucumber slices)
Nutrition Facts: Calories 93, Fat 6 g, Protein 3 g, Carbohydrates 7 g, Fiber 1.7 g, Sodium 194 mg


Roasted Garlic Hummusf193d-roastedgarlichummus
1 bulb garlic
1 19 oz can chickpeas, rinsed
2 Tbsp lemon juice
1 Tbsp low sodium soy sauce
1 Tbsp tahini (sesame paste)
2 Tbsp water
2 Tbsp chopped fresh parsley
Salt & Pepper to taste

1. Preheat oven to 400 F. Cut off the top of the garlic head, place on tin foil and drizzle with olive oil. Wrap garlic bulb up and place on baking sheet in the oven for 30 minutes. Unwrap and cool after baking. Squeeze the garlic from the peel.
2. Puree the garlic, chickpeas, lemon juice, soy sauce, tahini, and water in a food processor. May add more or less water to make desired consistency.
3. Transfer to a small serving bowl and stir in parsley, salt, and pepper (to taste). Serve immediately or store in the refrigerator for up to 2 days.
Nutrition Facts: Serving Size 2 Tbsp, 47 calories, 1 g fat, 8 g sugar, 2 g protein, 1 g fiber
Recipe Source:


Nuts and Bolts Trail Mixtrail mix
½ cup unsalted mixed nuts
2 ½ cups multigrain toasted oat cereal
½ cup dried cherries
½ cup M & M’s
1 cup mini pretzel twists
1 cup whole-grain cheddar Goldfish crackers

Combine all of the above ingredients in a large bowl and portion into ½ cup servings.
Nutrition Information (per ½ cup serving): Calories 146, Fat 5.5 g, Saturated Fat 1.6 g, Protein 2.7 g, Carbohydrate 21.3 g, Fiber 2.4 g, Sodium 127 mg

One thought on “Recipes: Appetizers and Side Dishes

  1. You will also need to be careful with citrus
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