Appetizers That Are Healthy For You
Rather than snacking on potato and tortilla chips that are typically high in trans fats and saturated fats, try preparing some of these healthy-fat appetizers. They are delicious ways to incorporate a bit of good fat at the start of your meal:
Spicy Almonds
2 tablespoons olive oil
2 cups dry-roasted unsalted almonds
1 tablespoon Worcestershire sauce
1 tablespoon brown sugar
2 teaspoons chili powder
1 teaspoon salt
1/2 teaspoon cayenne pepper
Heat the olive oil in a large skillet, then add the almonds and stir to combine. Add the Worcestershire, sugar, chili powder, and salt and stir until the almonds are evenly coated. Remove from heat and spread the almonds in an even layer on a baking sheet. Sprinkle them evenly with cayenne pepper and allow to cool. Makes 2 cups. Serving size: 12 almonds. Calories per serving: 89. Saturated fat per serving: less than 1 gram.
Savory Olive Tapenade
1 teaspoon capers
3/4 cup pitted green olives
3/4 cup pitted black olives
2 cloves garlic, minced
1/4 cup olive oil
1 teaspoon lemon juice
2 tablespoons fresh basil, chopped
pepper, to taste
Combine all the ingredients in a food processor and pulse until the olives are finely chopped. Serve with baked whole-wheat pita chips or thinly sliced toasted whole-wheat bread. Makes 10 servings. Serving size: 2 tablespoons of tapenade. Calories per serving: 74. Saturated fat per serving: 1 gram.
Zesty Pesto Spread
1 1/2 cups fresh spinach leaves
1/2 cup fresh basil
2 cloves garlic
1/3 cup olive oil
1/3 cup walnuts
2 tablespoons grated Parmesan cheese
pepper to taste
Combine all the ingredients, except the olive oil, in a food processor or blender until the mixture is finely chopped. While the food processor is running, slowly pour in the olive oil until the pesto is smooth. Spread onto whole-wheat crackers. Makes 14 servings. Serving size: 2 tablespoons of pesto. Calories per serving: 70. Saturated fat per serving: 1 gram.
Cool Caprese Salad (Tomato and Mozzarella Salad)
1 large vine-ripened tomato, cut into 6 thin slices
6 thin slices fresh mozzarella (part skim)
6 leaves fresh basil
1 tablespoon olive oil
1 tablespoon balsamic vinegar
Arrange the tomato slices on a large platter and top with the fresh mozzarella slices. Top each mozzarella slice with one fresh basil leaf, or sprinkle with finely chopped basil. Drizzle with the olive oil and balsamic vinegar. Makes 6 servings. Serving size: 1 tomato slice and 1 mozzarella slice. Calories per serving: 121. Saturated fat per serving: 4 grams.
Sweet and Spicy Peanut Dip
2 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
1/2 cup creamy natural peanut butter
1 cup low-sodium chicken broth
1 tablespoon lemon juice
1 tablespoon brown sugar
1 tablespoon soy sauce
Sauté the garlic and red pepper in the olive oil over medium heat for 2-3 minutes. Remove from heat and pour the mixture into a food processor or blender. Add the remaining ingredients and blend until smooth. Serve cold with sliced carrots or cucumbers. Makes 16 servings. Serving size: 2 tablespoons of dip. Calories per serving: 70. Saturated fat per serving: 3 grams.