Holiday Appetizer Recipes

With the holidays approaching, we're sharing five appetizers to inspire you to add whole food fiber-rich ingredients when planning your festive menus. These hors d'oeuvres are a delicious way to increase 75% foods at any celebration.

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Avocado Sweet Potato Bites

75% water-fiber foods – sweet potato, avocado, pomegranate
25% foods – hazelnuts

Recipe Note: Use round and long sweet potatoes for a more uniform presentation.

Herb Stuffed Mushrooms

75%water-fiber foods – mushrooms, parsley, mint, sun-dried tomatoes
25% foods – olive oil, almond flour

Recipe Note: Use only two tablespoons of oil for the stuffing to reduce the amount of unnecessary fat.

Creamy Spinach Artichoke (Bean) Dip

75% water-fiber foods – white beans, onion, spinach, garlic, artichoke hearts, parsley
25% foods – cashews

Recipe Note: If your store doesn't carry Nutritional Yeast Flakes or raw cashews, purchase them online.

Lentil Stuffed Pastry Wreath

Don’t eat bacon? Use a veggie version like Morningstar Bacon Strips or leave it out, double up on the lentils, and add sun-dried tomatoes.

75% water-fiber foods –onions, lentils, broccoli, red bell pepper
25% foods – dough, bacon, cheese

Recipe Note: Use only half of the recommended cheese and bacon since the dough is already a large proportion of this dish.

Georgian Eggplant Rolls with Hummus

75% water-fiber foods – eggplant, garlic, parsley, pomegranate seeds
25% foods – nuts

Recipe Note: Never heard of Khmeli-Suneli? It's a Georgian five-spice blend you can make at home. Here's a quick recipe. Or you can purchase it here.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.