You can serve healthful, tasty and appealing food to a small group of coworkers by keeping some principles in mind. Healthful foods are low in fat and calories, but high in fiber and nutrients. High fiber, nutritious food consists of whole grains, fruits and vegetables, as well as protein sources, such as lean meats, poultry and certain kinds of fish. By making substitutions, you can cut fat and calories from many recipes without sacrificing much flavor.
Substitutions
In baked good recipes, substitute applesauce or prune puree for half of the fat ingredients, such as butter, margarine and shortening. Use cooking spray instead of the other fats for coating non-stick pans. Substitute fat-free dairy foods for the full fat versions in products, such as sour cream, cream cheese, milk and evaporated milk. In recipes that call for all-purpose flour, use whole wheat flour for half of the required amount. Serve brown rice and whole wheat pasta instead of white rice and regular pasta. Exchange iceberg lettuce with spinach and varieties of dark green lettuce. Employ spices and seasonings to flavor food, reducing the need for salt.
Appetizer Ideas
In place of chips, cut up a selection of different colored vegetables to eat with dips. Instead of using store bought dips, which are high in fat, salt and preservatives, make your own, such as salsa, guacamole or hummus. Another appetizer idea is to concoct a sweet and spicy snack mixture, combining roasted garbanzo beans with wheat squares cereal and dried fruit. Pour a dressing of honey, seasoned with garlic and chili powder over the mixture and bake in a 350 F oven over for 10 minutes.
Main Dish Ideas
Curried chicken salad makes a lovely main course. In addition to the standard ingredients of chicken and onion, add sweet ingredients such as mandarin oranges, golden raisins and flaked coconut. Use a low-fat dressing of light mayonnaise combined with orange juice, seasoned with curry and garlic powder. Another idea could be a spinach or vegetable lasagna, using whole grain pasta and low fat cheeses. Alternatively, you can prepare a standard popular dish, such as meatballs and spaghetti, but make it healthier by using whole grain pasta and also lean ground turkey for the meatballs.
Dessert Ideas
Layer different colored pieces of fresh fruit in tall parfait glasses. You could use a layer of blueberries, followed by a layer of strawberries, then kiwi followed by cantaloupe. This dish is pleasing to the eye, but light, refreshing and nutritious. If you desire something more decadent, make a cheesecake, reducing the fat by using low-fat dairy ingredients instead of the whole fat versions. You can also substitute egg whites for whole eggs.
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