Easy To Make Party Food: Dietitian-Approved Apps & Mocktails - Ask a Nutritionist

Transcript:

Amy: Welcome to our special “Ask a Nutritionist” weekly mini episode of Dishing Up Nutrition, where we answer specific listener questions. My name is Amy Crum. I'm a Licensed and Registered Dietitian here at Nutritional Weight & Wellness.

Today we're tackling a topic that's likely been on your mind if you're tuning into this episode: Healthy Holiday Appetizers and Mocktails. Now, if you're anything like me, the holidays roll in and suddenly your calendar is full. Social events, work parties, cookie exchanges, and gatherings where you're asked to just bring an appetizer.

And if you've ever scrolled through Pinterest boards late at night trying to find the perfect recipe, you are not alone. You want it to look appealing, taste good, and still be healthy, which can seem hard to do, but it is possible to contribute a healthy holiday appetizer outside of just bringing a store-bought veggie tray.

There are tons of flavorful, satisfying, festive options that still support how you want to feel this season: energized, balanced, and not weighed down by food anxiety. So let's get into it.

Why healthy appetizers matter

First, let's talk about why healthy appetizers matter. Appetizers actually set the tone for the whole evening. They're the first thing people eat usually when they're the hungriest, and often while chatting or standing around. This combination tends to lead to eating quickly, eating mindlessly, and overeating before the main meal even starts.

And none of this is bad. It just means appetizers could play a huge role in how you feel later. Ideally, we want to support stable energy with appetizers just as we would with meals, with protein, fiber, and fat to keep blood sugar steady. But we also have the pressure of making it taste amazing to impress the other guests.

Healthy food does not mean bland food. You never know what type of food will be at a party or event you're going to. I know that if I'm bringing a healthy appetizer along, I'll be able to start the evening off with balanced blood sugar and often the other guests at the party will appreciate having some healthy options too.

Holiday worthy dietitian approved appetizer ideas (#1: elevated veggie platter)

So let's get into some holiday worthy dietitian approved appetizer ideas. First, the elevated veggie platter. Let's say you want a super low effort dish to bring that doesn't require cooking. Raw vegetables don't have to be boring. The secret is to make the dips incredible. I have a few different ideas for some tasty dips that I'll talk about.

If you're listening and don't have a pen and paper close by, you can go to the app that you're listening to the Dishing Out Nutrition podcast on and click on this episode and you'll see the show transcript, so you don't feel like you need to write all of this down.

The transcripts are also available on weightandwellness.com under the podcast tab. I'll start with whipped feta with herbs, just blend feta cheese, plain yogurt, lemon zest, and dill together for a delicious dip. Green Goddess hummus is another good option. Blend up basil, parsley, and spinach into classic hummus and add a little extra olive oil to make it blend well.

You can do this in the food processor or the blender. It will turn a festive green color and add a punch of nutrients and flavor to your hummus. Smoked salmon yogurt dip is one of my favorites. Mix plain yogurt with chopped up cured salmon, smoked paprika, garlic and olive oil, and sprinkle it with dill.

A blended up white bean and rosemary dip is a creamy high fiber alternative to heavy cheese dips and it's white color and green sprinkled in looks really festive. Another option is lightened spinach artichoke dip. You can take your usual spinach artichoke dip recipe with canned artichokes and thawed and drained frozen spinach.

Instead of adding mayo, use whole milk yogurt and then add just enough cream cheese for richness and a little Parmesan cheese if you'd like. You can use these things like mixed garlic, basil, and salt and pepper to taste. You'll still get that great flavor without it feeling quite as heavy.

Holiday guacamole is a fun one. Add cherry tomatoes and red bell peppers to give that guacamole a pop of red. On our website, weightandwellness.com, you can also find a lil’ dipper veggie recipe and super simple ranch dressing. Those are classics that everybody likes.

For all of these dips, you can buy a pre-made veggie tray at the grocery store. Sometimes I take the veggies out of the store-bought container and put it on a nicer platter, toss out that ranch dip from the store, and instead whip up one of your own dip recipes like we talked about.

And so you'll be adding the flavor to the next level and avoiding the bad fats that come from those pre-made dips, and you won't have to spend a lot of time in the kitchen preparing it. If you have a little extra time and want to make your own veggie tray, I love to use colorful seasonal veggies like rainbow carrots, sugar snap peas, and bell peppers. You can even try laying the veggies on top of big red cabbage leaves to elevate the look to the next level.

High protein finger foods (#1: mini meatballs)

My next favorite type of appetizer to bring is high protein finger foods. They're perfect for keeping hunger steady. When you start your event with protein, it's going to be satiating and reduce cravings. Eating protein as an appetizer can help you to control portion sizes as the event goes on, and that dessert table might not be calling your name as loudly if you've had enough protein to eat.

Mini meatballs can be a good option. We have a recipe on our website called this Little Piggy Meatballs that are easy to make and delicious. They're festive, comforting, and high in protein. I find that homemade meatballs are the first to go at any gathering. They're easy to eat and a crowd favorite. You can use ground chicken, turkey, beef, or pork as your base. And then experiment with seasonings like sage, rosemary, garlic, parsley, or even try topping them with a cranberry glaze.

Shrimp cocktail reinvented

Next is shrimp cocktail reinvented. Most store bought cocktail sauces are full of high fructose corn syrup and artificial food dyes. You can make a three ingredient cocktail sauce that has less sugar and more creaminess. Try mixing plain yogurt, horseradish, and organic ketchup that doesn't contain high fructose corn syrup. Primal Kitchen is the brand of ketchup I use, but there are a few different ones out there. People are going to love having this creamy cocktail sauce paired with shrimp.

Deviled eggs

Deviled eggs are a favorite that will also get eaten up quickly. They taste indulgent but are balanced. We have a couple unique spins of deviled eggs on our website to try: a curry flavor and a salmon deviled egg.

Prosciutto wrapped asparagus

Prosciutto wrapped asparagus as an easy recipe that looks elevated. Just wrap asparagus with prosciutto, drizzle it with olive oil and bake it at 400 degrees Fahrenheit for 10 to 12 minutes. It's crispy, savory, and naturally low in carbs.

Salmon cucumber bites

Salmon cucumber bites are a nice cold recipe. Slice cucumbers up, top it with cream cheese and then put smoked salmon, fresh dill, and capers on top. It's decadent enough that it looks like it could be served in a restaurant. Another option that's a little less tedious than topping each individual cucumber is to blend cream cheese, salmon, dill, and capers in a food processor and use it as a dip for cucumbers and some seed crackers.

-----

Veggie packed festive holiday recipes (#1: stuffed mini peppers)

Okay, I have a few more veggie packed festive holiday recipes. Stuffed mini peppers. I love those little mini peppers as a snack. And when you add a filling, they're the perfect appetizer for a party. You can fill them with goat cheese and herbs or ricotta and sun-dried tomatoes, or that lightened up spinach and artichoke blend I talked about earlier. They're bite sized, but full of flavor and look fancy, and you're getting lots of good nutrients from those peppers.

Caprese kabobs

One of my favorites is a caprese kabob. I was just at a party this week that had them, and they were a hit. The colors of red, green, and white fit perfectly with the holidays. Take tooth picks and layer cherry tomatoes, fresh basil and small mozzarella balls. Drizzle it with a balsamic glaze and maybe a sprinkle of sea salt. And your kids can help you make this one too.

Festive crostini on gluten free crackers

Festive crostini on gluten-free seed crackers works great when you want something pretty but easy. These are a go-to because they look fancy, but take minutes and you can build in lots of nutrients depending on your toppings. I have a few options. A sweet and savory pear crostini has ricotta, sliced pear, and a drizzle of honey on top of a seed cracker.

Or you can try a Mediterranean tomato flavor that uses cherry tomatoes, basil, balsamic glaze, and olive oil. Another good one is a smoked salmon crostini. Top a seed cracker with a little plain yogurt, lemon zest, dill, and smoked salmon. Hopefully those ideas give you some inspiration for appetizers at your next holiday gathering. As you can see, there are plenty of options that use mostly real food while not skimping on flavor.

Healthy mocktail ideas lower in sugar

Now let's talk about beverages. Many people are opting out of drinking alcohol these days, and mocktails are rising in popularity. Abstaining from alcohol is a better choice for your health, but sometimes mocktail recipes can still be loaded with sugar, like with a traditional punch.

So let's talk about some low sugar holiday beverage ideas that are still rich in flavor. When you have one of these mocktails in your hand, you won't feel like you're missing out, and you'll probably feel a lot better the next morning than if you have an alcoholic drink.

For a fun twist on holiday cocktails and punches, one idea is to set up a make your own mocktail bar. Set out a variety of glassware, champagne flutes, wine glasses, cocktail glasses, and maybe some plastic cups if kids will be participating. Then have a variety of mix and match flavors of sparkling water, kombucha, real fruit juice, like cranberry juice or apple cider and fresh fruit like lime wedges, orange slices, cranberries, and pomegranate seeds.

Then for a bonus, finishing touch, you can lay out things like rosemary sprigs and cinnamon sticks for garnish. It's versatile and it's low in sugar compared to a traditional holiday puncher cocktail, and it's fun for all ages. To keep it low sugar, you want the main base of the drink to be sparkling water or club soda.

Then use the kombucha or fruit juice for a splash of flavor and color, not the other way around. On our website, we have a bitters and soda mocktail recipe that uses this idea. It's a base of sparkling water, and then add a few drops of bitters for that traditional cocktail taste. A splash of kombucha for flavor and carbonation. And then for garnish, you can add a couple cranberries or pomegranate seeds, and a sprig of rosemary.

Trust me, this will impress your guests. There's also a great article on our website that's called Fun Cocktail Alternatives that has lots of mocktail recipes at the end of it. Things like a cucumber mojito mocktail, and an Orange Dreamsicle recipe. For a hot cocoa alternative, I like to mix in our Key Greens chocolate or chocolate peppermint flavor with hot water. It tastes like hot cocoa or peppermint cocoa, but without the added sugar. And instead, all the antioxidant benefits of the Key Greens powder. You can add a splash of heavy cream or coconut milk if you'd like. It's also great to mix in with your coffee in the morning.

Well, that's it for today's episode. Healthy holiday appetizers and mocktails don't have to be complicated and they don't have to be boring. Whether you're hosting or just trying to survive your office potluck, a few simple nourishing options can make a huge difference in how you feel afterward. For more recipe ideas and holiday tips, visit weightandwellness.com.

Check Out Our Website for More Holiday Tips & Recipe Ideas!

And if you're not already, follow us on Facebook and Instagram. And remember, the dietitians here at Nutritional Weight & Wellness are here to help you with one-on-one nutritional counseling, either a person in one of our Twin Cities offices or via telehealth.

Schedule Nutrition Counseling

We are in network with many insurance plans that cover nutritional counseling. Give us a call to learn more at (651) 699-3438. We hope you enjoy this special holiday season and we'll talk to you next time.