resources

Whether you tailgate at the football stadium or watch the game from home; you can still enjoy healthier versions of these favorite fall appetizers. Don’t forget the fresh fruit and vegetable trays either. Many grocery stores have these trays prepped and ready to purchase if you are short on time!

Enjoy!

Beth and Mary Beth

---

Easy Snack Wraps

“So easy to make, these bite sized wraps filled with turkey, cream cheese and veggies are a great way to fill up an appetizer tray – and your hungry guests’ bellies.” This makes about 60 mini wraps.

Ingredients

• 12 (10 inch) flour tortillas
• 1 (8 ounce) package cream cheese
• 1 head lettuce
• 1 (6 ounce) package sliced deli-style turkey
• 2 cups shredded carrots
• 2 cups minced tomato

Instructions

1. Spread cream cheese evenly over the tortillas. Top the cream cheese with lettuce leaves. Arrange the turkey slices in even layers on top of the lettuce. Sprinkle the carrots and tomato over the turkey slices.
2. Roll the tortillas into wraps.
3. Cut the wraps diagonally into bite-sized pieces. Secure with toothpicks.

Nutrition

Per Serving: 65 calories; 2.5 g fat; 8.5 g carbohydrates; 2.1 g protein; 5 mg cholesterol; 140 mg sodium.

ALL RIGHTS RESERVED © 2019 Allrecipes.com
Printed From Allrecipes.com 9/12/2019

---

White Bean Hummus

Serve with whole wheat pita wedges and fresh vegetables (sliced carrots, zucchini, celery, cherry tomatoes).

Ingredients

• 2 (15-ounce) cans white beans (Great Northern or cannellini), rinsed and drained
• 1/3 cup tahini (sesame paste)
• 3 tablespoon fresh lemon juice
• 2-3 cloves garlic, minced
• 1/2 teaspoon ground cumin
• Salt and freshly ground black pepper
• 2 tablespoons chopped fresh cilantro

Instructions

1. In a food processor, combine beans, tahini, lemon juice, garlic and cumin.  Puree until smooth.  Season to taste with salt and pepper.
2. Spoon humus into a bowl and top with cilantro.

Nutrition

Calories: 92, Total Fat: 3 grams ,Total Carb: 13 gm, Protein: 5 gm,Sodium: 3 mg, Fiber: 5 gm

---

French Bread Pizza

Ingredients

• 1 8-ounce whole grain French baguette (about 12 inches long)
• 1 cup homemade or store bought Marinara sauce
• 2 cups lightly packed arugula leaves, coarsely chopped (about 2 ounces)
• 1 cup grated part-skim mozzarella cheese (4 ounces)
• ¼ cup grated parmesan cheese (3/4 ounce)

Instructions

1. Preheat the oven to 425 degrees. Line a baking sheet with foil.
2. Cut the bread in half length-wise, then cut each half crosswise into 4 pieces. Scoop out the soft center of the bread and discard.
3. Place the bread, scooped side up, onto the lined baking tray. Spread 2 tablespoons of sauce on each piece, then top with the arugula, then the mozzarella and parmesan cheeses. Bake until the bread is toasted and the cheese is melted and bubbling, about 12 minutes.

Nutrition

Per Serving: Calories 250; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 4.1 g, Poly Fat 0.7 g) ; Protein 16 g; Carb 23 g; Fiber 4 g; Sodium 540 mg

Author Ellie Kreiger RD

---

Buffalo Cauliflower with Blue Cheese Sauce

Have your creamy blue cheese sauce and eat it, too. Swap in buffalo cauliflower for the usual wings and with less calories and fat, you’ll be strutting your hot stuff (in more ways than one)!

Ingredients

• 2 tablespoons unsalted butter
• 1/4 cup hot sauce, such as Frank’s
• 1 tablespoon freshly squeezed lemon juice
• 2 tablespoons olive oil
• Kosher salt
• 8 cups cauliflower florets (from about 1 medium head)

Instructions

1. Preheat the oven to 400 degrees F.
2. Microwave the butter in a small microwave-safe bowl on high until melted. Whisk in the hot sauce and lemon juice and set aside.
3. Mix olive oil, 1/4 teaspoon salt and 1/2 cup water in a large bowl. Add the cauliflower and toss until well coated. Spread the cauliflower on a rimmed baking sheet and roast until beginning to brown and just tender, 20 to 25 minutes. Whisk the hot sauce mixture again, drizzle over the cauliflower and toss with tongs to coat. Roast the cauliflower until the sauce is bubbling and browned around the edges, 5 to 7 minutes more. Serve hot with the cheese sauce.

Copyright 2014 Television Food Network, G.P. All rights reserved.

Food Network Kitchen’s Healthy Buffalo Cauliflower with Blue Cheese Sauce for Healthy Vegetable Side Dishes as seen on Food Network

Photo by: Stephen Johnson ©2014, Television Food Network, G.P. All Rights Reserved.

Stephen Johnson, 2014, Television Food Network, G.P. All Rights Reserved.

---

Light Blue Cheese Dressing

Ingredients

• 1/2 cup low-fat plain yogurt or Greek yogurt
• 1 tablespoon 2% milk
• 1/4 cup mayonnaise
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon Worcestershire sauce
• Pinch of cayenne pepper
• 1/2 cup crumbled blue cheese
• Kosher salt and freshly ground black pepper

Directions

1. Whisk the yogurt, milk, mayonnaise, lemon juice, Worcestershire sauce and cayenne in a bowl until smooth. Gently stir in the blue cheese. Add 1/2 teaspoon salt, and black pepper to taste.
2. Cover and refrigerate overnight to let the flavors develop.

Nutrition

Per Serving: Calories 91,Total Fat 8 grams,Saturated Fat 2 grams,Sodium 297 milligrams,Carbohydrates 2 grams, Protein 3 grams

---

Baked Potato Crisps

Sliced red potatoes from Idaho tossed with sweet potato strips yield a dish that’s as pretty as it is great tasting. It’s also kid-pleasing!

Ingredients

• Vegetable oil cooking spray
• 1 large sweet potato (about ½ pound), peeled
• 2 to 3 red potatoes (about ½ pound), scrubbed with peel on
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper

Directions

1. Preheat oven to 400°F.
2. Spray a large baking sheet with cooking spray.
3. Slice the potatoes very thinly (use a food processor if you have one).
4. Place the potatoes in a bowl; add the oil, salt and pepper. Toss to coat.
5. Transfer the potatoes to a baking sheet. Spread them out in a single layer.
6. Bake for 10 minutes; turn the potatoes over. Bake for an additional 5 to 10 minutes, or until the potatoes are slightly crisp and golden brown.

Notes

Nutrition Nugget: Scrub the sweet potatoes and slice with the skin on. It’s edible and adds fiber.

Substitution: Substitute an equal weight of an Idaho or a Russet potato for the red ones; scrub well and follow the recipe.

Nutrition

Calories: 160; Total Fat: 7g; Saturated Fat: 1g; Sodium: 590mg; Total Carbohydrate: 23g; Dietary Fiber: 2g; Protein: 2g.

By Kristine Napier, MPH –Tufts Nutrition Letter

Published November 17, 2018