Ask a Dietitian

As seen on BCTV Noon News December 23rd 2003

No, I am not a party pooper. It is the holidays and you should enjoy yourself and eat all the delicious foods you have been looking forward to all year. However, if you plan to entertain this year, just because you want to indulge at your party, other party goers may have been indulging at other holiday feasts too and would appreciate some lighter fare. Here are some delicious and nutritious suggestions for your appetizer table.

Spinach Dip– Traditionally with sour cream and mayonnaise, why not substitute with light plain yogurt. If you plan to make this in advance, try straining some of the liquid out of the yogurt with a cheese cloth overnight. The add double the spinach you normally do and your seasonings. Serve with a knife as the extra spinach makes it harder to dip the bread into.

Triple Layer Dip – Everyone has their own version of this dip. Mine is heart healthy using layers of black beans, salsa and avocado with purple onions. You can just leave out the sour cream and even the cheese if you like. Use baked tortilla chips and try brown rice chips for a change.

Crackers and Cheese – Why not skip the cheese and the crackers? Use sliced cucumber rounds for the base and a dollop of hummus on top. You can also top them with smoked salmon cream cheese, roasted red pepper dip or tatziki

Quesadillas – try papaya and brie with jalapeño peppers or blue cheese and pear. Serve with a salsa instead of sour cream.

Mushroom Caps– stuff these with canned crab, light cream cheese and scallions and bake.

Prawns – Don’t forget the ever so simple prawn ring. Served with sea food sauce it is low calories and tasty.

Fruit and Veggie plates – Have little plates of raw veggies and fruit scattered throughout the entertainment area so they are easy to find and close to your reach. Serve the vegetables with a vinaigrette dip or creamy cottage cheese or tofu based dip and serve the fruit with a cinnamon, vanilla and brown sugar flavoured plain yogurt dip that has been drained of excess fluid with a cheese cloth. Try serving steamed asparagus in small flower vases, simply season with salt and pepper and a squeeze of lemon.

Nuts – Try not to serve nuts that have been previously cooked in oil. Serve roasted nuts in small bowls. People eat smaller amounts when there is less to take from.

Wraps – Instead of the traditional wheat wraps, try wrapping melon wedges with prosciutto ham

Salad – Serve a tomato, boccocini and basil salad on a toothpick.

Seafood – Smoked salmon, oysters, fresh shrimp and mussels are all delicious for a seafood platter.

Food Safety – If you plan to serve food that should be kept hot or cold try serving it in smaller amounts and replenishing more frequently. Perishable foods left at room temperature for 2 or more hours may be a risk for food borne illness. Not the holiday gift you want to be remembered for.

Happy Holidays!

Watch the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!