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Healthy Holiday Appetizers

Mock Guacamole

• 2 cups frozen thawed peas
• 1/2 cup green onion
• 1 Tbsp fresh cilantro
• 1 ripe avocado
• Dash hot pepper sauce
• 1 lemon

Directions:

1. Place peas, onion, and cilantro in food processor. Process on high speed until smooth. Add avocado, hot pepper and lemon and pulse on high until chunky.
2. Serve immediately with toasted whole wheat pita triangles or baked tortilla chips.

Serves 8

Each 3 oz serving:

• 70 calories
• 4 g fat
• 0.5 g saturated fat
• 0 mg cholesterol
• 6 mg sodium
• 7.5 g carbohydrate
• 3 g fiber
• 2.5 g protein.

Vegetables with Hummus

• 1 cup baby carrots
• 1 cup broccoli florets
• 1 cup cherry tomatoes
• 1 cup celery sticks
• 1 cup cauliflower florets

Hummus:

• 15 oz can garbanzo beans, drained and rinsed
• 1/4 cup water
• Juice of 1 lemon
• 1 tsp garlic powder
• 2 Tbsp olive oil
• 1/2 tsp ground cumin
• 1/4 cup tahini paste (found in Kosher food section)

Directions:

1. Arrange vegetables on large platter in an attractive fashion. Place a bowl for dip in the center.
2. Make dip: place garbanzo beans in food processor and process on high, adding water slowly until a smooth paste forms. Add the rest of the ingredients for hummus and process until smooth.
3. Place the dip in the center bowl and serve immediately or refrigerate for later use. The dip keeps for almost 5 days if refrigerated properly.

Serves 10

Each 1 cup serving:

• 122 calories
• 7 g fat
• 0.5 g saturated fat
• 0 mg cholesterol
• 26 mg sodium
• 10 g carbohydrate
• 3 g fiber
• 4.5 g protein

Hot Bean Dip

• 15-ounce can kidney beans, drained
• 8-ounce can no-added-salt tomato sauce
• 1 tsp chili powder
• 2 tsp garlic powder
• 2 tsp vinegar
• 1 tsp brown sugar

Directions:

1. Place all ingredients in food processor and blend until smooth.
2. Place dip in microwaveable container and microwave on full power until hot, about 4 minutes. Serve warm with baked tortilla chips and assorted raw veggies.

Serves 8

Each 3 oz serving:

• 54 calories
• 0 fat
• 0 saturated fat
• 0 mg cholesterol
• 187 mg sodium
• 10 g carbohydrate
• 4 g fiber
• 3.5 g protein.

Garden Pinwheels

• 1/2 cup light cream cheese, softened
• 2 large whole wheat low-fat flour tortillas
• 1 cup chopped veggies
• Italian seasoning and ground black pepper

Directions:

1. Spread 1/4 cup light cream cheese over each tortilla. Lightly sprinkle 1/2 cup of chopped veggies all around the tortilla on top of the cream cheese. Season with Italian seasoning and ground black pepper
2. Roll up each tortilla, pressing firmly as you roll.
3. Slice each tortilla in 1/2 inch rolls and place them cut side up so that each slice resembles a pinwheel.

Serves 8

Each serving (1 slice):

• 53 calories
• 2.5 g fat
• 1.5 g saturated fat
• 7.5 mg cholesterol
• 123 mg sodium
• 4.5 g carbohydrate
• 2.5 g fiber
• 2 g protein