If preferred, you can substitute unsweetened coconut flakes for the roasted sesame seeds.

INGREDIENTS

   * ½ cup sunflower seeds
   * ½ cup almonds
   * 2 cups pitted dates
   * ½ cup figs, chopped
   * 1 cup raisins
   * ¼ cup water
   * 1 cup roasted sesame seeds

DIRECTIONS

• In a blender, put the almonds and sunflower seeds. Process until powdery in form. Transfer into a bowl.
• Use the blender container for mixing raisins with figs and dates. Add water and process under pulse settings until pasty. Combine both mixtures together until properly blended.
• Roll the mixture into several rolls. Coat it in roasted sesame seeds and chill prior to serving.

‘This is an original type of appetizer which you can get a healthy treat!”

INGREDIENTS

4 whole wheat tortillas, 8-inch size
1/4 cup cream cheese, low fat or fat-free
12 slices lean turkey (smoked, turkey-ham)
8-12 spinach leaves, washed and dried
1/2 cup grated carrots

DIRECTIONS

• Let the cream cheese come to room temperature.
• Whip with a mixer, or by hand, to make it easier to spread.
• Spread about 1 tablespoon cream cheese on each tortilla, making sure to reach the edges by using a spatula or knife.
• Place 3 slices of meat on each tortilla.
• Put several spinach leaves in the center of the tortilla and sprinkle with 2 tablespoons of carrots.
• Roll tortilla tightly; secure with a toothpick.
• Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end.
• Lay each piece cut-side down on a serving plate.
• Note: *Lower sodium by using low-sodium turkey and lower sodium tortillas.

“Enjoy this delectable spring roll with a twist of Thai cuisine as an appetizer or part of a main meal.”

INGREDIENTS

½ cup bean sprouts
½ cup grated carrots
1 garlic clove, minced
1 tbsp lite soy sauce
½ cup chopped cilantro
½ cup chopped mint
3 tbsp roasted peanuts, coarsely chopped (optional)
½ cup extra firm tofu, cut into small cubes (optional)
12 sheets of rice paper
1 head of Boston leaf lettuce, cut in half
Sweet Chili Sauce

DIRECTIONS

• Mix together bean sprouts, carrots, garlic, soy sauce and tofu in a large bowl.
• Working with no more than 2 rice paper sheets at a time, immerse the rice paper in a shallow bowl of warm water and quickly remove.
• Lay the wrapper on a plate and place about 2 tablespoons of the vegetable mixture toward the bottom of the wrapper.
• Add a pinch of each herb and a few peanuts (if desired).
• Fold the bottom of the wrapper up over the mixture, about a third of the way up.
• Tuck sides of the wrapper in and roll up to form a tube.*
• Place on a tray of plate and cover with a damp towel or plastic wrap until all the rice papers are filled.
• Cut each roll into 3 pieces.
• To eat, wrap each roll in a lettuce leaf.
• Serve sweet chili sauce for dipping (found in the ethnic foods section of the grocery store).
• Garnish tray with cilantro sprigs for a nice touch.
• Note: The damp paper should stick together.

• Makes 36 Spring Rolls. Enjoy as an appetizer or part of a main meal.

“This is not the usual fondly that is found in bar menu! It has a cheesy skin free of guilt plus crispiness.”

INGREDIENTS

4 medium baking potatoes
1/2 cup reduced-fat shredded cheese
Pinch cayenne pepper
1/4 teaspoon garlic powder
1/2 cup fat free sour cream
3 scallions, sliced

DIRECTIONS

• Prick potatoes with a fork.
• Microwave on high for up to 10 minutes, depending on size of potato.
• Allow potatoes to cool.
• Cut in half lengthwise.
• Scoop out flesh, leaving a thin border next to skin.
• Reserve flesh for another use.
• Brush potato skins with a little canola oil or lightly spray with cooking spray.
• Place scooped-out potatoes on a baking sheet.
• Bake for 20 minutes until edges are crisp.
• Divide cheese among eight halves.
• Sprinkle with some cayenne pepper and garlic powder.
• Return potatoes to oven and bake or broil until cheese is golden and bubbly.
• Serve with dollops of sour cream and scallions sprinkled on top.

“This hearty recipe is a perfect platform for pizza with a meaty texture that makes a unique twist.”

INGREDIENTS

6 small portabella mushrooms (usually found pre-packaged in the produce aisle)
6 tablespoons no salt added tomato sauce
12 tablespoons reduced fat mozzarella
2 teaspoons dried basil
Balsamic vinegar

DIRECTIONS

• Remove stems from mushrooms.
• Sprinkle with balsamic vinegar.
• Grill mushrooms stem side down for about 3 minutes.
• Turnover and then add 1 tbsp tomato sauce to each mushroom.
• Sprinkle with basil and add 2 tbsp shredded mozzarella to each mushroom.
• Grill additional 3 minutes or until cheese is melted.

“Have fun with this delightful finger food which you have a choice to choose veggies combinations that can greatly served as an appetizer or as a meal itself.”

INGREDIENTS

1 whole wheat pita bread
2-3 tablespoons tomato sauce
1/4 cup shredded low-fat mozzarella cheese
Garlic powder and black pepper to taste
1/2 cup baby spinach leaves
1/4 cup chopped mushrooms

DIRECTIONS

• Preheat oven to 350.
• Place pita breads rounds (leave pitas whole) on a baking sheet lined with foil.
• Top each pita round with tomato sauce and sprinkle with garlic powder and black pepper to taste.
• Top with low-fat mozzarella cheese, baby spinach leaves and chopped mushrooms.
• Bake until cheese is melted and pita bread is crisp.
• Allow pita rounds to cool, slice and serve!

“Enjoy this crunchy treat as a snack!”

INGREDIENTS

4 cups popped corn
2 tsp.  light trans free melted margarine
1 tsp.  chili powder
Dash garlic powder

DIRECTIONS

• Mix popcorn and margarine in a bowl.
• Mix seasonings thoroughly and sprinkle over popcorn.
•  Mix well.

“This is a tasty recipe which keeps you having fun during your snack! Enjoy!”

INGREDIENTS

4 corn tortillas
1 can (16 ounce) kidney beans, rinsed and drained
1/2 tsp.  cumin
1 teaspoon chili powder
1/4 cup salsa
1/4 cup sour cream, nonfat
1/2 cup shredded cheddar cheese
1 cup shredded lettuce

DIRECTIONS

• Preheat oven to 400 degrees.
• Place tortillas in a stack on cutting board.
• Cut stack into eight pieces, forming triangles or wedges with the use of a sharp knife.
• Lay tortillas pieces out in single layer on baking sheet.
• Set aside while making dip.
• Place beans in a small mixing bowl, sprinkle with spices and mash with a potato masher. Spread beans over bottom of baking dish.
• Spread salsa over beans, followed by sour cream.
• Sprinkle with cheese.
• Place the chips and bean mixture in the preheated oven.
• Bake for about 8 minutes or until tortilla pieces are crisp and dip is bubbly.
• Sprinkle lettuce over dip and serve with tortilla chips.

“It’s a crispy chip which goes well with any low-fat dips, salsa or salads.”

INGREDIENTS

8 6-inch whole wheat pita breads
Cooking Spray
Sprinkle on some or all of the following:
Lemon Pepper
Garlic Powder
Cumin
Chili Powder

DIRECTIONS

• Preheat the oven to 400 degrees.
• Cut the pitas into 8 wedges.
• Separate the two layers of each pita.
• Place triangles in a single layer on two cookie sheets.
• Spray with cooking spray and sprinkle with desired seasonings.
• Bake until crisp for about 9 or 10 minutes.

“Why not making your own delightful chips at home? It’s a great idea, right?”

INGREDIENTS

Nonfat cooking spray
1/2 tsp.  grated lime peel
2 tbsp.   fresh-squeezed lime juice
2 tsp.  vegetable oil
2 tsp.  honey
4 flour tortillas (8" diameter)
Chile powder, to taste

DIRECTIONS

• Heat oven to 350º. Spray a large cookie sheet with nonfat cooking spray.
• Combine lime peel, lime juice, chili pepper, oil, honey and stir thoroughly in a medium sized bowl.
• Brush tortillas with the lime mixture by using a pastry brush.
• Cut tortillas into 12 wedges by using a sharp knife or pizza cutter.
• Place wedges on a single layer on cookie sheet and sprinkle with chili powder to desired amount.
• Bake for 8-10 minutes or until golden brown.
• Store in an airtight container at room temperature.