Christmas is a time for gatherings with family and friends, and food often is a major part of these celebrations. Many popular holiday appetizers are an unhealthy way to celebrate because they are loaded with saturated fat, calories, salt and sugar. It is possible to plan a holiday party that includes a variety of tasty and nutritious appetizers. Focus on nutrient-dense ingredients like fruits, vegetables and whole grains to get started.
Toasted Mixed Nuts
Mixed nuts often make their way to the holiday buffet table but might be passed over in favor of richer foods such as sausages and creamy dips. Enhancing the flavor of mixed nuts is one way to encourage guests to eat this nutrient-dense food that supplies healthy unsaturated fat, fiber, protein and vitamin E. In a bowl, combine 2 tsp. canola or olive oil with 1 tbsp. dried thyme or rosemary, 1 tsp. sea salt and 1/2 tsp. cayenne powder. Set aside. Lay a variety of nuts, such as almonds, pecans and cashews, on a baking sheet sprayed with nonstick cooking spray. Spray the nuts with more spray and toss to coat. Pour the bowl of oil and seasoning over the nuts and toss to coat again. Toast in a 400-degree oven for eight minutes. Add to the seasoning mixture and combine. Allow to cool slightly, but serve warm.
Red and Green Dip
Play off the colors of the season to create a themed appetizer that also supplies a variety of nutrients. Prepare a potassium-packed green guacamole by mashing ripe avocados with minced garlic and onions. Add a minced jalapeno for some spice. Place the guacamole on one side of a serving platter. Prepare a red tomato salsa by chopping fresh tomatoes and combining with minced onion and garlic, as well as a squeeze of lime juice and some fresh cilantro. Place the salsa on the other side of your serving dish. Serve with baked tortilla chips or red and green vegetables, such as red bell peppers and broccoli.
Creamy White Bean Dip
Artichoke or spinach dips are common holiday foods, but they can be high in saturated fat and salt. Preparing a lighter version still will lend the creamy texture of a dip but will reduce the fat and sodium content. Puree a can of salt-free white beans in your blender. Drizzle in olive oil, minced garlic, black pepper and sea salt. Add chopped spinach or canned artichoke hearts if desired. Puree quickly to combine. Scrape into a serving bowl and serve with whole wheat pita bread, toasted bread or fresh vegetables, such as carrots and celery.
Shrimp Cocktail with Cranberry Cocktail Sauce
Shrimp is a low-fat food that also is high in protein and low in calories. Serving boiled shrimp with a cocktail sauce that contains cranberries is one way to add vitamin C and potassium to your appetizer table. Boil raw shrimp until pink, about three to five minutes, then chill by placing in a bowl set over another bowl of ice. You also can chill the shrimp in a covered bowl in your refrigerator until ready to serve. Meanwhile, prepare the cocktail sauce. Place 1 cup frozen cranberries in a blender or food processor with 1/4 cup chopped cilantro, 1/3 cup sliced green onions, 1 tbsp. minced jalapeno, 3 tbsp. tomato sauce and two oranges, peeled and chopped. Blend well and season with sea salt and black pepper. Serve with the chilled shrimp.
References
- "The Ultimate Christmas"; Jeanne Bice; 2008
- "The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life"; American Institute for Cancer Research; 2005
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