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There are a few ingredients within these appetizers that contain
fat. However, we’ve chosen the healthier fats like olive
oil. Olive oil is better for you than butter because it is mostly
unsaturated fat...
1. Artichokes with dipping sauce: Kids love this appetizer because
it’s a fun, unique finger food. Take whole artichokes and
boil or steam them for about 20 minutes, until the outer leaves
pull off easily. Dipping sauce: ¼ cup any type of vinegar,
1-2 tablespoons olive oil, salt and pepper to taste. To eat: pull
off the leaves of the artichoke, dip in the sauce and scrape off
the flesh at base of the leaf with your teeth. Don’t eat
the whole leaf, just the soft parts. When you get to the center
of the artichoke, you must scrape out the prickly part with a
spoon. Then dip the heart of the artichoke into your sauce and
eat the whole thing (this is the best part).
2. Low Fat Baked Tortilla Chips with three kinds of dip. (Frito
Lay has a good low fat tortilla chip with only two ingredients
– corn and salt!) Dips:
- Salsa – choose a variety that is low in fat with healthy
ingredients.
- Avocado – 2 or 3 ripe avocados, smush with a fork add
about a tablespoon of lemon juice. Avocados are very high in
fat, but it’s a healthy fat.
- Refried beans – choose a variety that is low in fat,
mix up with a little non-fat sour cream to give it a more dip-like
consistency, you might even put in a packet of taco seasoning
for a spicey dip.
3. Hummus on whole wheat pita bread. In the deli section of
your grocery store, you will find many different flavors of prepared
hummus. Hummus is made out of chick peas and the flavored varieties
are actually quite yummy. You can also make it yourself by cooking
chick peas (garbanzo beans) according to package directions and
blending in a food processor with any types of spices you like.
Chick peas are bland, so they will pick up any flavor you add
to them. Whole wheat pita bread can be found in the bread section
of the grocery store.
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4. Crostini and toppings. Crostini are just little pieces of
toast; their original topping is chicken liver pate. However,
you can really top them with anything. Use any type of small width
bread (like a French baguette), slice, single layer on a cookie
sheet, and cook for a few minutes in the oven. Watch carefully
so they don’t burn. You may spread olive oil on these pieces
of bread before toasting, but it’s not necessary. Give your
guests a selection of low fat toppings:
- roasted red, yellow or orange peppers
- diced tomato with basil
- low fat or fat free mozarella sliced thin
- roasted eggplant marinated in balsamic vinaigrette dressing
- 1 can tuna or 1 package imitation crab mixed with low fat
mayo and/or low fat sour cream, capers, salt and pepper to taste
- low-fat cream cheese with black and green olives on top
5. Bread with dips. Healthy, hearty breads are pumpernickel and
whole wheat rosemary. Buy the bread freshly baked in unsliced
loaves. Right before serving, rip off chunks of bread for dipping
– a great thing to have the kids help you do or even let
your guests rip off their own pieces. Dips:
- warmed olive oil with fresh ground pepper (especially easy
when you don’t have a lot of time)
- Prepared vinaigrettes made with unsaturated oils make excellent
dips for bread, heat in the microwave until warm
- hot artichoke dip: 1-14 oz can artichokes diced, 1 cup of
low-fat or fat free mayo, 1 cup of low-fat cheese shredded,
2 cloves minced garlic. Mix all ingredients and bake at 350
in oven proof dish for 20 minutes. (I've tried this with low
fat mozarella cheese and fat free mayo, it's pretty good if
you like artichoke.)
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