Black Bean & Corn Salsa

• 10 oz bag frozen corn

• 1/2 c chopped red onion

• 1/2 c chopped cilantro

• 3 plum tomatoes, seeded and chopped

• 2 jalapeno peppers, seeded and chopped

• 1 red pepper, seeded and chopped

• 2t. minced garlic

• 2-15 oz cans black beans, rinsed

• 1 avocados, chopped (add just before serving if you are making ahead)


• 1 t. salt

• 3/4 t. ground cumin

• 6T lime juice

• 2T olive oil

• 2T cider vinegar

Preheat oven to 450 degrees. Thaw the corn, spritz with olive oil spread on cookie sheet and roast for 18-20 minutes, stirring often. Mix together the ingredients for the dressing in a small bowl. In a large bowl, mix corn and all other ingredients and dressing, stir gently.

Serves 10.

Serve with baked tortilla chips. Nutrition Facts per Serving: Calories: 159, Total Fat: 5.4g, Saturated Fat: 0.8g, Sodium: 71mg, Total Carbohydrate: 24g, Dietary Fiber: 7g, Sugars: 5g, Protein: 6g.


Mango Cucumber Salsa

• 3 mangos - peeled, seeded and diced

• 1 cucumber - peeled, seeded, and diced

• 2 jalapeno peppers, seeded and finely chopped

• 1 small red onion, finely diced

• 1 red bell pepper, diced

• 1/4 cup chopped fresh cilantro

• 1 tablespoon lime juice, or to taste

• Salt and pepper to taste

Stir together the mango, cucumber, jalapeno pepper, onion, garlic, and cilantro in a mixing bowl; season with lime juice, salt, and pepper. Refrigerate at least 2 hours before serving to allow the flavors to blend. Serves 16

Nutrition Facts per Serving: Calories: 36, Fat: trace, Protein: 1g, Carbohydrate: 9g, Dietary Fiber: 1g, Cholesterol: 0mg, Sodium 3mg.


Mexican Roll-ups

• ½ c. Lite Mayonnaise

• ½ c. fat free sour cream

• 1 T. Taco seasoning mix

• 6 Corn Tortillas

• 1 ½ c. shredded chicken (a rotisserie chicken works great)

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• 1 small onion, diced

• 2 tomatoes, diced

• Toothpicks

Combine the mayonnaise, sour cream and taco seasoning. Spread each tortilla within ¼ inch of the edge. Layer with chicken, top with veggies, roll up tightly, wrap in wax paper. When ready to serve cut into bit size pieces and add a toothpick. Can be made 24 hours in advance. Makes 24 bite size servings

Nutrition facts per serving: Calories: 54, Total Fat: 2.2g, Cholesterol: 10mg, Sodium: 65mg, Carbohydrate: 5g, Dietary Fiber: .8g, Sugars: 1.3g, Protein: 4g.


Party Mix

• 1 ¼ cup Cheerios

• 1 ¼ cup wheat Chex

• 1 ¼ cup rice Chex

• 1 ¼ cup corn Chex

• 2 cups small pretzels

• ½ teaspoon garlic powder

• 1 teaspoon onion powder

• 4 teaspoons low sodium Worcestershire sauce

• Nonfat cooking spray

Preheat oven to 275 degrees. Mix cereals and pretzels in a large bowl, then spread in a large, shallow baking pan or cookie sheet. Spray with nonfat cooking spray, then sprinkle with ½ of the seasonings (garlic powder, onion powder, Worcestershire). Turn cereal mixture with a spatula; spray with more nonfat cooking spray, then sprinkle with the remaining seasonings. Bake for 1 hour, stirring every 10 minutes. Cool before serving.

Nutrition information: 8 servings. Per serving: 90 calories, 1 fat gram.


Pumpkin Seed and Cluster Mix

½ cup fresh or salted pumpkin seeds (in shell)

¼ cup unsalted peanuts

2 cups (about 4 oz.) high-fiber cluster-style cereal

¼ cup golden raisins, or dried cranberries

2 T mini chocolate chips

1. Place a large nonstick skillet over medium-high heat until hot.

2. Cook the pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently.

3. Set aside on paper towel in a thin layer to cool quickly, about 5 minutes.

4. Combine the pumpkin seed mixture with the remaining ingredients.  Serves 8; serving size: about 1/3 cup per serving

Nutrition Information per serving: 110 Calories, 35 calories from fat, 4.0 g Fat, 1.0 g Saturated Fat, 175 mg Sodium, 19 g Total carbohydrate,

5 g Dietary Fiber, 6 g Sugars and 3 g Protein.


Shrimp & Avocado Appetizer

• 16 whole-wheat Triscuit thins crackers

• 1 avocado, cut into 16 slices

• 16 cooked shrimp

• Lime wedges

Top each cracker with 1 slice avocado, 1 shrimp and a squeeze of lime juice.

Nutrition Facts – 16 pieces - Per piece: Calories: 61, Fat: 3 g (1 g sat, 2 g mono), Cholesterol: 8 mg, Carbohydrates: 7 g, Added Sugars: 0 g, Protein: 2 g, Fiber: 2 g, Sodium: 61 mg.


Smoked Trout Spread

• 1/4 pound smoked trout fillet, skinned and broken into pieces

• 1/2 cup 1 percent low-fat cottage cheese

• 1/4 cup coarsely chopped red onion

• 2 teaspoons fresh lemon juice

• 1 teaspoon hot pepper sauce

• 1/2 teaspoon Worcestershire sauce

• 1 celery stalk, diced

In a blender or food processor, combine the trout, cottage cheese, red onion, lemon juice, hot pepper sauce and Worcestershire. Blend until smooth, stopping to scrape down the sides of the bowl as needed. Fold in the diced celery. Cover and refrigerate until just before serving. Serves 12; serving size: 1 tablespoon.

Nutrition Facts Per Serving: Calories: 26, Protein: 4g, Cholesterol: 14mg, Carbohydrate: 1g, Sodium: 234mg, Fat: 1g, Sat Fat: 0mg, Fiber: 0mg.


Sweet Onion, White Bean, and Artichoke Dip

This dip is a great substitute for high calorie, high fat spinach artichoke dip. Bring it as an appetizer to holiday gatherings or enjoy it at home as a snack.

2 tablespoons olive oil

1 small Vidalia or other sweet onion, chopped

1 ½ teaspoons sugar

4 garlic cloves, minced

1, 15-ounce can cannellini beans, drained and rinsed

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

1 teaspoon dried basil

pinch cayenne pepper (optional)

Salt & pepper, to taste

1, 15-ounce can artichoke hearts in water, drained

¼ cup rehydrated diced sun-dried tomatoes


Heat the oil in a skillet over medium-high heat. Add the onion, sugar, and garlic and sauté for 5 minutes.  Add the mixture to a blender or food processor. Add the remaining ingredients and puree until smooth, but thick. Serves 20.

Nutrition facts per serving: Calories 40; Fat 1.5g; Saturated Fat 0.2g; Carbohydrates 5g; Protein 2g, Cholesterol 0mg; Sodium 80mg; Dietary Fiber 1g. (From the ADA website)


Tuscan White Bean Spread 

• 1 16-ounce can white beans, such as Great Northern or cannellini, drained and rinsed

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried

• 2 teaspoons lemon juice

• 1 clove garlic, finely chopped

• ¼ cup chopped arugula, or watercress

• Salt & freshly ground pepper, to taste

Combine beans, oil, thyme, lemon juice and garlic in a food processor and process until smooth, season with salt & pepper. Place the arugula/watercress on a shallow bowl and pour in the bean puree. Makes 1 ½ cups. Serve with whole wheat pita bread.

Nutrition Facts Per tablespoon: Calories: 20, Fat: 1 g (0 g sat, 1 g mono), Cholesterol: 0 mg, Carbohydrates: 2 g, Added sugars: 0 g, Protein: 1 g, Fiber: 1 g, Sodium: 44 mg.


Zucchini Rollup Appetizer


3 small zucchini (about 1/2 pound each), cut lengthwise into 1/4-inch-thick slices

1 T. olive oil

1/8 t. salt, plus more to taste

1/16 t. black pepper, plus more to taste

2 T. low-fat cream cheese

1 T. chopped chives

1 T. chopped fresh parsley

1 t. fresh lemon juice

2 cups baby spinach

1/3 cup basil leaves

Preheat grill or grill pan to medium.  Discard the outermost slices of zucchini sprinkle the zucchini slices with salt and pepper. Brush the grill with olive oil, g zucchini until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator.

In a small bowl, combine the cream cheese, parsley, chives and lemon juice, mashing together with a fork.  Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter.  Toothpicks also work great to keep the roll up together. Repeat with remaining zucchini slices. You can make these up to a day in advance; store in an airtight container in the refrigerator.  Serves 4.

Nutrition facts per serving:  Calories: 59; Total Fat: 4.8g, Saturated Fat: 1.4g, Cholesterol: 5mg, Sodium: 117mg, Total Carbohydrate: 3g, Dietary Fiber: 1g, Sugars: 1g, Protein: 2g, Potassium: 230mg.