Wednesday, 15 January 2014

Quick and Easy Finger Foods Appetizers

Holiday party food is usually loaded with simple carbohydrates, high-sodium processed foods, and saturated fat. Say no to the unhealthy stuff this year and prepare the following quick and easy appetizers finger foods. Your body and your taste buds will thank you. Tasty little healthy meals. Bites of food that look spectacular and are intensely flavorful.


Juice of 1 lemon
3 Tbsp (45 mL) extra-virgin olive oil
2 tsp (10 mL) mustard
1 Tbsp (15 mL) apple juice concentrate
Black pepper, chipotle powder, and salt to taste
1 avocado, chopped
1 red bell pepper, chopped
1 mango, chopped
1/4 cup (60 mL) red onion, finely chopped
2 cups (500 mL) cooked black beans
1 - 16 oz (450 g) package whole grain baked tortilla chips
Cilantro for garnish


Whisk together lemon juice, olive oil, mustard, apple juice concentrate, black pepper, chipotle powder, and salt. Set aside.

In separate bowl, toss the avocado, red bell pepper, mango, onion, and beans with the dressing. Place tortilla chips on serving plate and top them with bean mixture. Garnish with fresh cilantro and serve.

Serves 16.

Each serving contains:

209 calories;

6 g protein;

6 g total fat (1 g sat. fat, 0 g trans fat);

34 g carbohydrates;

5 g fibre;

127 mg sodium

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