Stuffed Jalapeños

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These baked stuffed jalapeños are an amazing and super easy appetizer to make when entertaining guests. They also make a great snack that is low in carbs and high in protein.

Ingredients

10 large stuffed jalapeños
4 oz cream cheesesoftened
½ lb ground sausage
½ cup shredded part skim cheddar cheese
1 tsp sage
1 tbsp chives

Directions

Preheat oven to 425ºF.

Prepare sausage by cooking over medium heat in a skillet. Once fully cooked, drain excess fat.

Wash the jalapenos and hollow them out, removing all seeds and membranes.

In a bowl, mix the softened cream cheese, sausage, cheddar cheese, sage, and chives in a bowl.

Spoon the mixture into each jalapeno, and place them into a baking dish.

Bake for 20 Minutes. Let cool before serving.

Fresh Spring Rolls with Sweet Chili Sauce

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Fresh spring rolls known as goi cuon, made with carrots, lettuce, red pepper and purple cabbage served with a sweet chili sauce are fun to make. They are a quick healthful bite that is great as a snack or appetizer.

Ingredients

Wrap Ingredients
1 avocadothinly sliced
1 cup purple cabbagethinly sliced
1 cup jicama rootcut into matchsticks
1 cup English cucumbercut into matchsticks
8 leaf lettucebutter lettuce recommended
1 cup carrots peeledcut into matchsticks
1 cup red bell peppercored and cut into matchsticks
8 10 inch rice paper wrappers
Dipping Sauce Ingredients
1 tbsp red chili finely chopped
2 tsp gingerminced
2 tsp garlicminced
½ cup apple cider vinegar
½ cup powdered sweetener
½ cup coconut aminos or light sodium soy sauce
½ cup warm water
¼ tsp xanthan gum

Directions

Dipping Sauce Ingredients

Add red chilli, ginger and garlic to a saucepan together with the apple cider vinegar, coconut aminos and powdered sweetener.

Bring to the boil, then reduce the heat to low heat for 5 minutes.
Mix hot water with the xanthan gum in a small bowl and whisk until lumps are gone. Add to the pan and cook sauce for about 5 minutes or until the desired consistency is reached.

Turn heat off and let sauce cool for a few minutes (it will continue to thicken as it comes to room temperature).

Pour sauce into a clean glass dipping jar and place on a platter.

Wrap Ingredients

Working one at a time, wet rice paper for 10-15 seconds in a plate with room temperature water then transfer to a work surface. Place lettuce, in the center of each wrapper; top with carrots, cabbage, bell pepper, jicama, cucumber and avocado.

Bring the bottom edge of the wrap tightly over the filling while folding the sides inward. Roll from bottom to top of sheet slowly so you don’t tear rice paper. Slice in half and set on patter. Place damp paper towels over the top of rolls to keep them from drying out. Continue process until all ingredients/wraps are used and enjoy!

Orange Glazed Chicken Wings

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Add a twist of citrus to your next batch of chicken wings by adding this delicious orange marmalade.

Ingredients

10 chicken wings
3 tbsp butter
1 tsp seasoned salt
8 tbsp orange marmaladeabout a 1/2 cup

Directions

Rinse chicken wings (skin removed) and dry on paper towel.

Heat butter in skillet on medium-low.

Sprinkle wings with seasoned salt and place in heated butter. Brown each side, about 20 minutes.

Baste the chicken with orange marmalade while continuing to cook for an additional 20 minutes (basting frequently).

Remove from skillet and top with parsley sprig or sliced scallion for garnish and serve hot.

Fresh Fruit with Yogurt Dip

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This sweet and tangy dip pairs perfect with seasonal fresh fruit and is a great way to get your family and/or guests to eat healthier options when entertaining or at any mealtime.

Ingredients

1 cup low fat vanilla yogurt
1 oz orange juicefresh squeezed is best
1 tbsp lime juicefresh squeezed is best
½ tbsp brown sugar
1 cup strawberriescut in halves if large in size
1 cup blueberries
1 cup cantaloupepeeled, seeded and chopped into bite size pieces
1 cup green grapes

Directions

In a small bowl combine yogurt, orange juice, lime juice and brown sugar together until fully incorporated

Place bowl of dip in the center of a large plate and surround with fruit.

Buffalo Cauliflower with Bleu Cheese Sauce

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Buffalo cauliflower gives you the flavor of wings with a healthy twist for your next game day party. The bleu cheese sauce is a tasty compliment with substantially less fat and calories than traditional bleu cheese dressing.

Ingredients

For the cheese sauce:
⅓ cup nonfat sour cream or non-fat plain yogurt
2 tbsp crumbled bleu cheese
1 tbsp skim milk
¼ tsp salt
¼ tsp pepper
For the Buffalo cauliflower:
2 tbsp unsalted butter or olive oil
¼ cup hot sauce
1 tbsp freshly squeezed lemon juice
2 tbsp olive oil
¼ tsp salt
½ cup water
8 cups cauliflower florets1 medium head

Directions

Preheat the oven to 400 degrees F.

For the cheese sauce:

Whisk together the sour cream/yogurt, blue cheese, milk, salt and pepper in a small bowl.

Cover and refrigerate until chilled, about 30 minutes.

For the Buffalo cauliflower:

Microwave the butter in a small microwave-safe bowl on high until melted.

Whisk in the hot sauce and lemon juice and set aside.

Mix olive oil, salt and water in a large bowl.

Add the cauliflower and toss until well coated.

Spread the cauliflower on a baking sheet and roast until beginning to brown and just tender, 20 to 25 minutes.

Whisk the hot sauce mixture again, drizzle over the cauliflower and toss with tongs to coat.

Roast the cauliflower until the sauce is bubbling and browned around the edges, 5 to 7 minutes more.

Serve hot with the cheese sauce.

Shrimp Ceviche

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Light and fresh, there is nothing like a bowl of ceviche as a light meal. Go the traditional route and let the citrus “cook” the shrimp, or use pre-cooked shrimp for those that are a bit more cautious with food safety. Either way, you’ll get a complete meal packed with plenty of protein, fiber and healthy fats along with some amazing nutrients like vitamin C that may help improve skin elasticity and stimulate collagen production.

Ingredients

2 lbs shrimpchopped – pre-cooked or raw
½ cup red onion thinly sliced
1 jalepenominced (leave the seeds and rib for extra heat, otherwise remove before chopping)
¾ cup cucumberdiced
1 cup tomatoesseeded and diced
¾ cup fresh cilantro leaveschopped
1 avocadochopped
½ cup fresh lime juiceif using raw shrimp, use 3/4 cup
¼ cup fresh lemon juice
⅓ cup fresh orange juice
1 tsp saltto taste
black pepper to taste
tortilla chipsfor serving

Directions

For cooked shrimp

Place the shrimp, red onion, jalapeno, cucumber, tomatoes, cilantro, and avocado in a bowl.

Mix the lime, lemon and orange juice. Pour over the shrimp mixture. Add salt to taste. Gently toss to coat.

Cover your ceviche and refrigerate for at least 30 minutes or up to 8 hours.

If you plan to refrigerate your ceviche for longer than 30 minutes, omit the avocado and add it right before serving.

Serve chilled with tortilla chips if desired.

For raw shrimp

Place the shrimp, lime juice and lemon juice in a bowl. Cover and refrigerate for at least 20 minutes, or until shrimp turn pink and opaque. It will take longer for larger pieces of shrimp.

Add the red onion, jalapeno, cucumber, tomatoes, cilantro, avocado, orange juice and salt to the shrimp mixture. Stir to combine.

Cover your ceviche and refrigerate for at least 30 minutes or up to 8 hours. If you plan to refrigerate your ceviche for longer than 30 minutes, omit the avocado and add it right before serving.

Serve chilled with tortilla chips if desired.

Oozing Bloody Falafel Fingers by Rhyan Geiger, RDN and Stephanie Olzinski, RDN

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Oozing Bloody Falafel Fingers by Rhyan Geiger, RDN and Stephanie Olzinski, RDN

Ingredients

½ cup dry chickpeas
½ cup dry split yellow peas
⅓ cup chopped red onion
4 cloves garlicchopped
¼ cup cilantro
¼ cup parsley
1 tsp sea salt
½ tsp cumin powder
½ tsp whole coriander seeds
½ tsp cayenne pepper
2 tsp olive oilgrapeseed or avocado oil can also be used
2 tbsp chickpea flour

Directions

Wash and soak chickpeas and split peas overnight. They should have a give when you press them. If the chickpeas or split peas are too hard even after the soak, blanch them in rapidly boiling water for 5 minutes and drain well.

Add chickpeas to food processor or blender. Add the rest of the ingredients except chickpea flour. Pulse to form a coarse mixture. Blend half the amount at a time. Transfer to bowl and add chickpea flour if the mixture is too mushy and doesn’t easily stick together. Form patties or long fingers.

Stick almond halves to the tips of fingers using chickpea flour and water as a paste (add a few drops of water to a teaspoon of chickpea flour).

Bake in preheated 375 degrees for 25 Minutes or until golden brown on the outside. (Turn the tray after 15 minutes to bake evenly). Serve hot. If serving patties, serve with tahini sauce, hummus, lettuce, pickles, onions and tomatoes, as is or in a pita.

Dip the fingers in ketchup or Sriracha and serve as is or in a Sandwich with Tahini, Onions, greens and drizzle more Sriracha.

Spinach Rolls by Mina Goodman, RDN

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If your looking for a healthy vegetarian snack, try these yummy spinach rolls. They’re great for on-the-go meals, offering savory flavors and are loaded with protein. If you aren’t vegetarian, you can make these with smoked salmon and cream cheese, using the same spinach wrap.

Ingredients

16 oz frozen spinach leavesthawed
3 eggs
2 ½ oz onion
2 oz carrot
1 oz low-fat mozzarella cheese
4 oz fat-free cottage cheese
¾ cup fresh parsley
1 clove garlic
1 tsp curry powder
¼ tsp chili flakes
1 tsp sea salt
1 tsp fresh cracked black pepper
cooking spray

Directions

Preheat oven to 400° F (200° C).

Thaw the spinach and squeeze out the water (you can use a strainer). To speed up the thawing process, you can microwave the spinach for a few minutes.

Mix spinach, 2 eggs, mozzarella, garlic, half the salt, and pepper in a mixing bowl.

Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 10 x 12 inches in size and roughly ½ an inch thick.

Bake for 15 Minutes. When done, set aside to cool on a rack. It will get the texture/look of a really thick seaweed mat (if you ever have sushi, you know what I’m talking about). Don’t turn off the oven! You’ll need it again in a bit.

Finely chop onion and parsley. Grate the carrots.

Fry the onions for about a minute in a skillet with a little cooking spray. Add carrots and parsley to the pan and let it simmer for about 2 min. Add cottage cheese, curry, chili, the other half of the salt, and pepper and mix briefly.

Take the skillet off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat. Don’t spread it all the way to the corners, or it will spill out when you roll it up.

Carefully roll up the spinach mat and filling. Bake for 25 Minutes.

Take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

Salmon Patties by Mina Goodman, RDN

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With Salmon being one of the most nutritious foods on the planet, it’s no wonder your body feels great after eating this popular fatty fish. Loaded with nutrients such as essential Omega-3 fatty acids, protein and B vitamins you are sure to get every bit of health plus amazing flavors out of this versatile fish that can be steamed, sauteed, smoked, grilled, baked, poached or even served raw in sushi or sashimi.

Ingredients

1 can salmonskin and bones removed
½ cup finely chopped green onion
1 limejuiced
2 tsp olive oilor non-stick spray

Directions

Combine all ingredients in a medium bowl. Mix until combined but do not to over mix.

Shape into 4 patties.

Heat oil in a large skillet so that each patty has plenty of room.

Cook over medium heat about 5 minutes per side. Lower the heat if needed to keep from burning.

Savory Cauliflower Pancakes by Stephanie Olzinski, RDN

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If your looking for something healthy and savory, you’ve got to try these cauliflower pancakes that go great with a cool dollop of low fat plain Greek yogurt on the side. Cauliflower is quickly becoming the star of many dishes which is great because it’s so easy to prepare and absorbs all the flavors you add to it. The best part is that cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins.

Ingredients

2 whole eggs
2 egg whites
2 lbs package frozen caulifloweror 1 fresh head , steamed and drained
2 tbsp whole wheat flour
sea salt
black pepper
2 tbsp extra virgin olive oil

Directions

If using frozen cauliflower, let thaw. Put in colander and squeeze out the liquid. Process eggs and onion in food processor and add cauliflower, flour, and seasonings until finely chopped; do not over process.

Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on low heat, wait until hot and drop batter by tablespoonfuls into pan. Brown on both sides.

Tip for frying: With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally. These pancakes need to be fried for a long time until they are cooked through, or they will fall apart when flipped.

Notes: You can substitute broccoli or spinach for cauliflower.