Judy E. Buss

Great news: the holidays don’t have to be synonymous with health-demolition and weight- gain! As the festivities approach, a little planning can provide us with the tools for having fun celebrating, while at the same time staying healthy. For example, whether finger foods are served exclusively, or are Act One of the show followed by… you guessed it: more food, those party starters are often extremely fatty, salt-laden, and include other unhealthy ingredients.

When attending an event, carefully keep track of your “table-to-hand-to-mouth” activity… If you are hosting a party or are contributing appetizers to a gathering, you can easily make or buy wholesome ones.

Move over, potato chips, fake dips and friends! We don’t have to resort to the same-‘ol-same-‘ol boring and predictable junk food, or prepare elaborate, multi-stage horse d’oeuvres. Make finger food in advance, at your convenience, easily and quickly from fresh veggies, (Bruschetta, eggplant, or beans), served on whole grain crackers, sliced baton bread (baguette), or pita wedges. For scrumptious and healthful crunchy nibbles, spread olive oil on one side of corn tortillas or whole grain pita rounds. Sprinkle ground cumin or finely grated garlic on the oiled side. Cut each into six or eight wedges and roast in a 375F oven 8 – 12 minutes until crisp – yum! Garlic, curry powder, citrus zest, ground ginger, and other flavor stars help make “Delicious” happen in numerous easy appetizers. Enjoy the following recipes which can be doubled, tripled, etc’ – happy and healthy holidays!

CREAM CHEESE-FRUIT SPREAD
Yield 1-1/2 cups

4 dried apricots
1 (8-ounce) package cream cheese, room temperature
1 teaspoon finely grated orange zest
1/3 cup dried cranberries, finely chopped
3 tablespoons non-fat plain Greek yogurt
Whole grain crackers (about 2-inch diameter)

1. In a cup, place the whole apricots covered in hot water for 15 minutes. Drain and let cool. Dry with paper towel, then chop fine. Do not chop the apricots before soaking them in the hot water.

2. In a medium bowl, mix the cheese and zest until well blended.

3. Add the apricots, cranberry and yogurt and serve on crackers.

*Make a few hours in advance and refrigerate in airtight container.

TOMATO-AVOCADO SALSA
2 servings

1 ripe (but still a bit firm) Haas avocado (the small type avocado)
1 ripe tomato, finely chopped
2 tablespoons chopped fresh cilantro leaves
2 tablespoons finely chopped red onion
1 tablespoon wine vinegar
Salt and pepper to taste

1. Cut the avocado in half lengthwise, remove and discard the pit. Cut each half again, in half lengthwise. With your fingers, pull back the skin of each avocado quarter and peel.

2. Chop the avocado flesh into small pieces by making parallel cuts lengthwise, crosswise, then chopping the avocado a bit more.

3. In a medium bowl gently mix the avocado and all the other ingredients. Refrigerate 30 minutes in an airtight container before serving.

EASY STUFFED MUSHROOMS
Yield: 12

12 large whole white mushrooms
Olive oil divided:
1 tablespoon olive oil
1 tablespoon olive oil
1 medium yellow onion, finely chopped (about 1/2 cup)
1 tablespoon dried oregano
3 cloves garlic, finely grated
1/4 teaspoon salt
2 tablespoons finely grated sharp Cheddar cheese
2-1/2 tablespoons finely chopped walnuts

1. Preheat the oven to 375F degrees.

2. Rinse the mushrooms, dry with paper towels, and place them on a large plate. NOTE: Mushrooms should be immediately dried after they were rinsed. They absorb water like a sponge, and will become soggy if allowed to remain wet.

3. With the tip of a small knife, remove the stems at their base, and reserve them in a small bowl. Finely chop 1/4-cupful of the stems, set aside and discard the rest of the stems. With a melon baler or a spoon, scoop the gills out of the mushrooms caps. Lightly brush the mushroom exteriors with the oil.

4. TO MAKE THE FILLING:
In a skillet, heat the oil and onion over medium heat. Reduce the heat, cover, and cook the onion until it is translucent, about 12 minutes. Add the chopped mushroom stems, and oregano, and cook (covered) 5 more minutes, stirring once.

5. Remove the onion mixture from the stove and add the garlic, salt, cheese, and walnuts. Mix well.

6. Line a baking tray with parchment paper after applying a few drops of oil on several spots directly on the baking tray. The oil helps keep the paper in place. (The paper may first curl up until a few stuffed mushrooms are “parked “on it). Do not grease the top of the paper.

7. Fill the mushrooms, forming a small mound at the top. Place the filled mushrooms on the prepared baking tray (filling-side up), and bake 10 minutes. Do not overbake!

8. Immediately remove the mushrooms from the baking tray and serve warm.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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