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.

For this recipe, you can use xylitol to substitute raw sugar.

INGREDIENTS

   * 2 ½ cups yellow corn meal
   * 1 ½ cup unbleached white flour
   * 2 ½ tsps. Baking powder
   * 1 tsp. salt
   * 1 cup soy milk
   * ½ cup soy margarine
   * 2 Tbsps. Molasses
   * 2 Tbsps. Raw sugar

DIRECTIONS

• Apply butter over a baking pan and reserve. Mix corn meal with baking powder, flour and salt.
• Combine soy milk, liquefied soy margarine, raw sugar and molasses. Combine this with the first mixture and use hands for kneading. Transfer the batter into the prepared pan and set for 425 degrees F baking for about 25 minutes.

“It’s a unique version of dip in which when serve with fresh cut veggies got it to be the best.”

INGREDIENTS

1 Tbsp chopped onion
2 Tbsp chopped sweet pickle (or relish)
2 Tbsp chopped fresh parsley (or fresh dill), use half as much for dried
1 Tbsp prepared mustard
1/2 tsp paprika (optional)
1 cup nonfat plain yogurt

DIRECTIONS

• Combine together onion, pickle, parsley, mustard, and paprika (optional).
• Mix into yogurt.
• Serve immediately or refrigerate for later.

“Get the best healthy treat for an appetizer or snack with this scrumptious recipe!”

INGREDIENTS

2 medium zucchini, chopped or shredded
4 medium carrots, grated
2 cups chopped broccoli
12 ounces low-fat cheddar cheese
1/2 teaspoon basil
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 Tablespoons olive or canola oil
12 – 6 inch mini-pitas, preferably whole wheat

DIRECTIONS

• Combine veggies in a bowl and mix well.
• Heat oil in a skillet and add spices.
• Add vegetable mixture and sauté for 5 minutes or until tender.
• Spoon vegetable mixture into the pitas.
• Top the hot vegetables with 1 ounce grated cheese (about 1/4 cup).

“This is a healthy version of Guacamole, yet it does taste great!”

INGREDIENTS

2 ripe avocados, peeled and pitted
Juice of 1 lemon
1 large tomato, seeded and diced
1 cup canned black beans, drained
1 cup cooked corn (canned, fresh, or frozen)
1/2 teaspoon minced garlic
1 tablespoon green onion, chopped
1 teaspoon jalapeño peppers, chopped (optional)

DIRECTIONS

• Mash avocados in a bowl.
• Add lemon juice and salt, and then mix in the remaining ingredients.

“This is a must try recipe which makes this a delightful addition to your dining experiences!”

INGREDIENTS

1/4 cup plain nonfat yogurt
1/4 cup light sour cream
2 teaspoons honey
2 teaspoons spicy brown mustard or more to taste

DIRECTIONS

• Mix all ingredients together.
• Serve with your favorite veggies.

“It’s a perfect appetizer to any kind of get together! Enjoy!”

INGREDIENTS

12 corn tortillas
4 ounces fat free cream cheese, softened
1/4 cup canned chopped green chilies
1 15-ounce can spicy fat free refried beans
1 teaspoon chili powder
1/2-3/4 cup sliced green onions

DIRECTIONS

• Mix cream cheese, chilies and chili powder until smooth in a small bowl. Set aside.
• Warm beans and set aside.
• Wrap corn tortillas in paper towels and microwave for 1 minute.
• Spread a thin layer of cream cheese mixture followed by a thin layer of beans over each tortilla.
• Sprinkle with green onions.
• Cut each tortilla into 4 triangles.

‘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.

“This tasty dip recipe will get you satisfied without worrying the side effects!”

INGREDIENTS

2 large sweet onions (Vidalia or Walla Walla), peeled and quartered
1 tablespoon olive oil
1 teaspoon salt, divided
1 whole garlic head
1/3 cup nonfat sour cream
1/4 cup fresh cilantro, packed
1 tablespoon fresh lemon juice

DIRECTIONS

• Preheat oven to 425 degrees.
• Place onion in a medium bowl and drizzle with olive oil then sprinkle with 1/2 teaspoon of the salt. Toss to coat.
• Remove white paper skin from garlic head but do not peel or separate cloves.
• Wrap and seal garlic head in foil.
• Place onion and garlic on a baking sheet and bake for 1 hour.
• Remove from oven and let cool for 10 minutes.
• Chop onion and place in a medium bowl.
• Separate garlic cloves and squeeze out pulp then discard skins.
• Add 1/2 teaspoon of salt, sour cream, cilantro and lemon juice to onion mixture and mix well.
• Cover and chill for 1 hour.

“Get a bit of excitement with your guest once they tried this scrumptious appetizer! Enjoy!”

INGREDIENTS

40-50 small mushrooms
1/2 cup goat cheese, crumbled
1/2 cup chopped walnuts
2 garlic cloves, minced
1/4 teaspoon thyme
1 cup soft bread crumbs
2 tablespoons chopped fresh parsley
2-4 tablespoons non-fat milk

DIRECTIONS

• Preheat oven to 400.
• Trim the stems of the mushrooms.
• Chop the stems and place in a bowl.
• Add cheese, walnuts, garlic, thyme, bread crumbs, parsley and enough milk to moisten. Mix well.
• Place mushrooms in a large shallow dish.
• Place a spoonful of mixture on each mushroom.
• Bake for 8-10 minutes or until tender.