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)

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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

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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

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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
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

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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)

yeggie

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