APPETIZERS AND SNACKS
Whipped White Bean Dip
Ingredients 3 (15-ounce) cans cannellini beans, drained and rinsed1 teaspoon garlic powder1/4 teaspoon smoked paprika1/4 teaspoon salt1/4 teaspoon pepper1/4 cup olive oil, plus extra for drizzling2 tablespoons ice water2 tablespoons...
Smoked Tofu and Quinoa Salad
Ingredients 2 cups water3/4 teaspoon salt, divided1 cup quinoa, rinsed well1/4 cup lemon juice3 tablespoons extra-virgin olive oil2 small cloves garlic, minced1/4 teaspoon freshly ground pepper1 6- or 8-ounce package...
Fruit Leather
Ingredients 3 cups of fruit (fresh or frozen)1/4 cup sugar/agave (optional) Directions 1. In a food processor, combine fruit until blended smooth (will be thick) 2. Pour half the mixture...
Zucchini Bread
Ingredients 6 tbsp ground flax seeds½ c warm water2 c cane sugar (or light brown sugar)½ c oil½ c applesauce1 tsp vanilla2 to 2½ c grated zucchini (~3 medium-sized ones)3...
Gorgonzola Portobello Rounds
Prep time: 20 minutesServes: 4 Ingredients: 4 Portobello mushroom caps (about 5 inches in diameter), stems removed 2 tsp Extra virgin olive oil 2 Red bell pepper, chopped (about 2...
Lemon Dolmades
Prep time: 20 minutesServes: 4 Ingredients:Rice Filling 1 cup (250ml) rice (brown or white) 3 cups (750ml) water 20-30 large grape leaves (see note) 3-4 tbsp (45-60ml) extra virgin olive oil, plus...
Squash Puff
Servings: 4Prep Time: 40 minutes Ingredients: 2 cup Butternut squash, cooked and mashed 1⁄2 cup Low fat cream cheese 3⁄4 cup Bread crumbs 2 tbsp Brown sugar 1 Egg 1⁄4...
Seafood Salad
Prep time: 20 minutes (plus 2 hours for marinade)Serves: 12+ Ingredients: 2 cup Cooked shrimp 2 cloves Garlic, minced 1 cup Squid 2 cup Imitation crab 2 tsp Pepper 1 tsp Oregano...
Hummus
Prep time: 10 minutesServes: 4 Ingredients: 2 cloves garlic 1 14-oz (398-ml) can chickpeas, drained and rinsed 11/2 tbsp (22.5ml) raw tahini juice of 1 lemon 3-4 tbsp (45-60ml) extra virgin olive...
Tomato Bruschetta Bread
Prep time: 10 minutesServes: 4 Ingredients: 8 slices French or Italian bread 2 cloves Garlic, halved 1 tsp Canola oil 2 tbsp Onion, minced 1 Large tomato, diced 1/8 tsp Dried oregano...
Tofu Antipasto
Prep time: 30 minutesServes: 8 Ingredients: 1/3 cup Black olives, pitted 11⁄2 cup Firm tofu, diced 1 cup Mushrooms, quartered 1 clove Garlic, chopped 1 cup Celery, diced 11⁄2 tsp Dried oregano...
Sweet Potato Fries
Prep time: 30 minutesServes: 2 Ingredients: 1 lb Sweet potatoes, each cut lengthwise into 6 wedges 2 tsp Canola oil 1⁄4 tsp Paprika 1/8 tsp Garlic powder Black pepper Directions: 1. Preheat...
Turkey Bites
Ingredients: 1 lb. Ground turkey 1 tbsp Dried parsley 2 Whisked egg whites 2 tsp Basil 1⁄4 cup Water 1 tsp Tarragon 1⁄2 cup Whole wheat bread crumbs 1 clove...
Tomato Croustades
Prep time: 1 hourServes: 4 Ingredients: 1 loaf of unsliced day-old bread 4 Tbsp of canola oil 2 garlic cloves crushed 3 tomatoes diced ½ Cup diced peppers ½ Cup diced cucumber...
Baked Potato Skins
Prep time: 10 minutesServes: 8 Ingredients: 1 Large russet potato 2 Large sweet potatoes 1⁄2 cup Parmesan cheese, grated 1 tbsp Parsley, chopped 1 tsp Dried basil leaves 1⁄2 tsp Garlic powder...
Mini Polenta Pies with Spinach Walnut Stuffing
Prep time: 1 hourServes: 8 Ingredients: Polenta: 1 cup polenta 1/2 teaspoon cumin seeds 6 cups of water 1 teaspoon salt (or you can use pre-made polenta to save on time) Stuffing:...
Healthier Pop-Overs
Prep time: 5 minutesServes: 6 Ingredients: 4 Egg whites 1 cup Skim milk 2 tsp Canola oil 1⁄2 cup All purpose flour 1⁄2 cup Whole wheat flour 1⁄4 tsp Salt Directions: 1....
Cheese Straws
Prep time: 15 minutesServes: 3 Ingredients: 12 Wonton wrappers 2 tsp Worcestershire sauce 1⁄2 cup Low fat, sharp cheddar cheese, finely shredded 1/4 tsp Poppy seeds Directions: 1. Preheat the oven to...
Southwestern Pizza
Ingredients: 2 Green onions 1⁄2 Red or green pepper 1⁄4 cup Frozen corn niblets 227g Thin pizza crust 3⁄4 cup Chunky salsa 1 cup Chopped cooked turkey or chicken 1...
Shrimp Skewers
Prep time: 10 minutesServes: 8 Ingredients: 24 Large shrimp, peeled and deveined 1 tbsp Fresh ginger, grated 2 cloves Garlic, minced 2 tbsp White wine vinegar 2 tbsp Canola oil, plus extra...
Salmon Crostini Hearts
Prep time: 20 minutesServes: 24 Ingredients: 8 oz. Salmon fillet 1⁄4 tsp Salt 1/8 tsp Ground black pepper 2 tsp Garlic, minced 2 tsp Grated lemon peel 7 slices Pumpernickel bread Garnish...
Roasted Red Dip
Ingredients: 210ml Jar sun dried tomatoes in oil, drained 398ml Can plum tomatoes, drained 300ml Jar roasted red peppers, drained 250-300g Feta cheese Few drops hot sauce Directions: 1. Puree...
Stuffed Mushroom Caps
Ingredients: 24 Large button mushrooms Non stick cooking spray 3 tbsp Green onions, chopped 1 clove Garlic, minced 4 oz. 50% less-fat pork sausage 1⁄2 tsp Crushed red pepper 1⁄4...
Sweet and Sour Spring Rolls
Prep time: 20 minutesServes: 4 Ingredients: 1⁄2 tsp Canola oil 11⁄2 cup Shredded cabbage 4 cloves Garlic, minced 1⁄2 cup Green onions, chopped 8 oz. Can bamboo shoots, drained 2 tsp Reduced-sodium...
Spicy Mussels
Prep time: 10 minutesServes: 8 Ingredients: 1⁄2 cup Chicken broth 2 Bay leaves 1 tbsp Lemon zest 1⁄2 cup Lemon juice 1 tsp Crushed dried chilies 6 cloves Garlic, sliced thin 5...