“Its mixture is preferably good for dieter; it is very healthy with an appetizer. Try!”

INGREDIENTS

1 garlic clove, minced
2 tbsp. brown sugar
2 tbsp.  fresh ginger, grated
4 tsp.  reduced sodium soy sauce (to reduce sodium in this recipe reduce the amount of soy sauce)
5 tsp. rice wine vinegar
2 tbsp. tomato paste
1/4 cup cilantro, chopped
Ingredients for wraps and filling:
8 rice spring roll wrappers
2 medium carrots, peeled and shredded
1 cup Napa cabbage, shredded
Small handful of fresh mint, stems removed, chopped
1 celery stalk, thinly sliced
4 scallions, diagonally sliced
1 tbsp. soy sauce

DIRECTIONS

• Whisk all sauce ingredients in a small bowl then divide sauce into small individual dipping bowls per person.
• Soften spring roll wrappers according to package instructions.
• Combine carrots, cabbage, mint, celery, scallions and soy sauce in a medium-sized bowl; mix thoroughly.
• Spoon equal amounts of vegetable mixture in the center of each wrapper.
• Fold bottom of wrap half-way over mixture then fold the left and right sides over the folded end, overlapping.
• Steam wraps in a vegetable steamer for about 5-7 minutes or until heated through then serve immediately.

“This preparation makes it wonderful, healthy for a perfect serving. Try and enjoy!”

INGREDIENTS

2 16-ounce cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
1/2-3/4 cup fat free sour cream
1 large avocado, mashed or finely chopped
3/4 cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
1/2 cup green onions, sliced

DIRECTIONS

• Heat beans until slightly warm so they spread easily.*
• Spread beans onto the bottom a baking or serving dish and allow cooling.
• Spread beans with sour cream followed by avocado.
• Sprinkle with cheese, tomatoes, black olives and green onion.
• Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
• Option: *For an extra kick – season with hot sauce and lime juice.

INGREDIENTS

2 cups cooked drained black beans
4 tsp. tomato paste
3 tbsp. water
2 cloves garlic, minced
2 tsp. lime juice
1/2 tsp. ground cumin
1/2 tsp. salt (or to taste)
1/8 tsp. cayenne pepper (to taste)
2 green onions, chopped
2 tbsp. mild green chilies, chopped

DIRECTIONS

• Process all ingredients except green onions and chiles in a blender or food processor until smooth.
• Garnish with remaining green onions and chilies and place in a serving bowl.

INGREDIENTS

3 tbsp. olive oil, divided
2 teaspoons garlic, minced
1 bay leaf
30 ounces canned white beans, drained and rinsed (reserve 3 tablespoons beans for garnish)
2 tbsp. fresh lemon juice
1 tsp. coarse salt
1 tbsp. thinly sliced fresh sage leaves
1 tbsp. grated lemon zest

DIRECTIONS

1. Warm the 1 tablespoon of the olive oil in a medium sauté pan over low heat.
2. Add the garlic and bay leaf, cooking gently for about 1 minute.
3. Be careful not to overcook. Discard the bay leaf. Pour the oil and sautéed garlic into a food processor or blender, setting the sauté pan aside for later use.
4. Add the white beans, lemon juice and salt to the food processor and puree the mixture until smooth.
5. Transfer the pureed dip to a serving bowl and top with the reserved whole beans.
6. Heat the remaining 2 tablespoons oil in the sauté pan over medium heat.
7. Add the sage and lemon zest, cooking just until the sage begins to curl and the zest begins to turn golden.
8. Remove from heat and drizzle the infused oil, sage and lemon zest over the bean dip.
9. Serve warm or at room temperature with pita bread or crackers.

INGREDIENTS

3 cups finely chopped cooked chicken
1/2 cup finely chopped celery
1/2 cup coarsely chopped smoked almonds
3/4 cup low fat mayonnaise (we used Hellmans)
1/4 cup finely chopped onion
1 tbspn honey
1/2 teaspoon seasoned salt
1/8 teaspoon pepper
     Crackers

DIRECTIONS

• Combine the first eight ingredients in a bowl; mix well.
• Cover and chill at least 2 hours.
• Serve with crackers

INGREDIENTS

1/3 cup water
1/4 teaspoon black pepper
3/4 cup chopped onion
3 cloves garlic, minced
4 medium fresh jalapeno peppers, seeded, deveined, and finely minced
1 cup chopped fresh cilantro
1 avocado, peeled and pitted
1/2 pound tomatillos, husked and chopped

DIRECTIONS

• Place all the ingredeints in a blender, or the bowl of a food processor.
• Puree or process to desired consistency, adding more water as needed.
• Serve immediately.

INGREDIENTS

1 bunch cilantro, chopped
3 large fresh tomatoes, diced
1 red onion, diced
2 small jalapeno peppers, seeded and chopped
2 tomatillos, diced
2 tbsp. lime juice
1 tsp. hot chili sauce (such as Sriracha)
1 tsp. freshly ground cumin seed
   Salt, to taste

DIRECTIONS

• Mix the cilantro together with tomatoes, red onion, jalapeno, tomatillos, lime juice, hot chili sauce and cumin seed in a large bowl.
• Season this with salt to taste.
• Cover and refrigerate overnight before serving to blend flavors.
• Serve with baked tortilla chips.

INGREDIENTS

2 – 14.5 ounce cans diced tomatoes
1 1/2 – 10 ounce cans diced tomatoes with green chile peppers
2 tbsp. lemon juice
1 fresh jalapeno pepper, chopped
1/3 cup chopped fresh cilantro
1/2 large sweet onion, chopped
3 drops hot pepper sauce
1 clove garlic, minced

DIRECTIONS

• In a blender, place all the ingredients. Blend until smooth.
• Chill this in the refrigerator until serving or if you like it chunky, mix together and chill.

INGREDIENTS

1 – 1 ounce packet ranch dip mix
1 – 16 ounce container fat-free sour cream
1/2 cup thick & chunky salsa
1 tomato, diced
   Diced green chilies (optional)

DIRECTIONS

• Combine dip mix with sour cream. Stir in salsa.
• Top with diced tomatoes and chilies, if desired.
• Chill for 1 hour.

INGREDIENTS

1 – 15 ounce can fat-free refried beans
5 nacho sliced bottled jalapenos
1 tbsp. brine, from bottled jalapeno slices
1/2 tsp. salt or to taste
1/2 tsp. granulated sugar
1/4 tsp. onion powder
1/4 tsp. paprika
1/8 tsp.  garlic powder
1/8 tsp. cayenne pepper

DIRECTIONS

• Combine refried beans with the other ingredients in a mixing bowl.
• Mix on high speed until smooth (about 5 – 6 minutes).
• Cover and chill for at least an hour before serving.