1. Sweet Potato Hummus
These easy recipes and simple food pairings, all under 200 calories, are great for an afternoon snack,
appetizer platter, or satisfying side dish.
The orange glow of sweet potatoes gives away their beta-carotene content. By serving this dip with whole-wheat pita and raw vegetables such as red peppers and broccoli, you also get selenium, vitamin C, and sulforaphane. Makes 4 cups (56 calories per serving).
2. Spiced Nuts and Seeds
Mix 3 cups whole nuts with 1/4 cup each flaxseeds, quinoa, and sunflower seeds. In a separate bowl, whisk 2 egg whites with 2 tablespoons honey, 1 1/2 teaspoons coarse salt, and 1/4 teaspoon each cayenne, cumin, and cinnamon. Toss with nut mix. Spread in a single layer on a baking sheet; bake at 325 degrees until dry, stirring occasionally,
about 30 minutes. Scrape from pan while cooling, to avoid sticking. Makes 16 servings (178 calories each).
3. Cheese with Pickles or Jam
Combine 1 ounce cheddar cheese and 2 pickles, or 1 ounce cheddar cheese and 2 teaspoons jam on crackers.
Try aged cheddar with golden plum, apricot, or peach jam. Makes one serving (cheddar and pickles, 1
60 calories; cheddar and jam, 146, not including crackers).
4. Savory Yogurt Dip
Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs
(dill, basil, cilantro), or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables.
Makes one serving (40 calories, not including veggies).
5. Chickpea Dip
In a food processor, pulse together 1 cup cooked chickpeas with salt, pepper, and 2 tablespoons olive oil until
roughly combined. Pulse in 3 tablespoons fresh cilantro and serve with crackers. Makes 4 servings
(131 calories each, not including crackers).
6. Soy-Chili Sweet Potato
Prepare a dipping sauce with 1 teaspoon soy sauce and 1 teaspoon sambal oelek (a spicy Asian chile-based sauce). Serve with a baked sweet potato. Makes 1 serving (100 calories).
7. Cherry Tomato and Feta Salad
Halve 3 ounces of cherry tomatoes and mix with 1 ounce crumbled low-fat feta cheese. Dress with 1 teaspoon
balsamic vinegar and 1 teaspoon olive oil; season with salt and pepper to taste. Sprinkle with fresh oregano.
Makes 1 serving (108 calories).
8. Mustard Chicken with Apple
Serve 3 ounces cooked chicken breast (turkey or lean pork work well, too) with 1/2 small Granny Smith apple
and 2 teaspoons good whole-grain mustard. Makes 1 serving (185 calories).
9. Tuna and White Beans
Mix 2 ounces drained, water-packed tuna with 3 tablespoons cooked white beans. Top with a simple dressing
of 1 teaspoon olive oil, 1/4 teaspoon coarse salt, 1 to 2 teaspoons lemon juice, and pepper to taste.
Makes 1 serving (172 calories).
10. Chilled Tofu, Japanese-Style
Silken tofu is smooth and creamy, much like a custard. Served with flavorful condiments, it provides a
protein-rich, bite-size snack. Makes 4 servings (136 calories each).
11. Sun-Dried Tomato and Artichoke Dip
Enjoy the tasty, unexpected flavors of this recipe immediately, or allow the dip to mellow overnight.
Makes 4 to 6 servings (about 160 calories each).
12. Hazelnut and Turkey-Sausage Stuffed Mushrooms
This recipe is based on traditional panzanella -- an Italian bread salad -- but the ingredients are grilled
to intensify their flavor. Makes 24 skewers (about 48 calories each).
14. Grilled Seafood Salad
Served on individual small plates or scallop shells, this is a charming snack for summer parties.
Makes 8 servings (185 calories each).
15. Almond-Poppy Crackers with Cottage Cheese and Honey
Intensely flavored almond flour stands in for wheat, and gives these gluten-free poppy crackers
a buttery crispness, along with a measure of protein, calcium, vitamin E, and folic acid.
Makes 12 crackers (130 calories each).
16. Yogurt-Basil Soup with Tomato Ice
This summery soup is perfect for serving to friends and family on a hot day. Makes one quart (124 calories per serving).
17. Red Pepper Triangles with Italian Relish
When preparing this festive appetizer, make sure to take the peppers out of the oven before they get too soft.
They should still be firm enough to hold the toppings. To store, refrigerate roasted peppers and relish
separately, up to one day. Makes 8 servings (84 calories each).
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