Welcome to November friends! Holiday parties, mixers, and gathering with friends and family are all right around the corner.  Though the holidays are often times of over-indulgence, this year doesn’t have to throw you (or your body) over the edge.  Here are a few delicious AND healthy holiday appetizers that taste fabulous and are healthy too!  Make sure to experiment with the texture of blending each in the recipe or with chopping and having them more chunky.    Fresh cilantro is a must and extremely helpful with detoxification and with digestion during the holidays.

NUMBER ONE: Healthy Seven Layer Bean Dip

PREP TIME: 15 Minutes

DIFFICULTY:    Easy

SERVINGS:  8 Servings

INGREDIENTS

1 can (14 oz. Size) organic black beans, drained and rinsed

1 cup plain nonfat Greek Yogurt

1/2 teaspoon ground cumin

1/4 teaspoon paprika

1/4 teaspoon salt

1/8 teaspoon cayenne pepper

1-1/2 large Hass Avocados, pitted

1/2 lime, juiced

1/4 cup crumbled queso fresco

2 tomatoes, chopped

1/3 cup sliced black olives

2 green onions, thinly sliced

2 tablespoons minced cilantro

INSTRUCTIONS

Spread black beans in the bottom of a glass baking dish.

In a small bowl, whisk yogurt, cumin, paprika, salt and cayenne. Carefully spread the yogurt mixture over the black beans.

In a bowl, mash avocados with a fork and stir in lime juice. Spread over the yogurt. Layer the queso fresco, tomatoes, black olives, green onions and cilantro over the avocados.

Serve with pita chips, tortilla chips or fresh vegetables.

NUMBER TWO:  Deviled eggs made three ways

Egg #1: Mango Guacamole (for 2 egg halves)

1 egg yolk, mashed

1/2 avocado, mashed

3 tablespoons diced mango

2 teaspoons diced red onion

2 teaspoons chopped cilantro

A squeeze of fresh lime juice

Salt and pepper to taste

A dash of chili powder

Per 1 egg half: Calories 41; Fat 1 g (Saturated 0 g); Sodium 56 mg; Carb 4 g; Sugars 3 g; Protein 4g

Egg #2: Hummus (for 2 egg halves)

3 tablespoons hummus, any flavor (I used eggplant hummus, but beet hummus is really good too!)

2 teaspoons chopped fresh dill

A dash of paprika

Pine nuts

Per 1 egg half: Calories 63; Fat 3 g (Saturated 0 g); Sodium 138 mg; Carb 4 g; Sugars 0 g; Protein 6 g

Egg #3: BBQ (for 2 egg halves)

2 egg yolks, mashed

1 tablespoon BBQ sauce

1 tablespoon plain Greek yogurt

2 teaspoons chopped cilantro

A dash of paprika

Salt and pepper to taste

Per 1 egg half: Calories 84; Fat 5 g (Saturated 0 g); Sodium 123 mg; Carb 3 g; Sugars 2 g; Protein 8 g

COOKING METHOD FOR ALL EGGS

In a small bowl, combine all the ingredients. Scoop heaping spoonful of the filling into the egg halves. Sprinkle with seasoning.  ENJOY!

AND FINALLY, NUMBER THREE:  Avocado fat bombs

Paleo/Dairy Free

PREP TIME: 15 Minutes

DIFFICULTY: Easy

SERVINGS:  5 Servings

 

Nutritional values (per serving, 2 heaping tbsp/ 1 ½ oz/ 40 g)

Total Carbs 2.5 grams
Fiber 1.4 grams
Net Carbs 1.1 grams
Protein 2.2 grams
Fat 14.8 grams
of which Saturated 2.7 grams
Energy 147 kcal
Magnesium 8 mg (8% RDA)
Potassium 141 mg (7% EMR)

Nutrition facts exclude cucumber slices and egg whites.

Ingredients (makes 5 servings, ~ ¾ cup)

  • 3 large cooked egg yolks
  • ½ large avocado, peeled and seed removed (100 g/ 3.5 oz)
  • ¼ cup mayonnaise(55 g/ 1.9 oz) – you can make your own that doesn’t include dairy
  • 1 tbsp lemon orlime juice
  • ½ tsp sea salt or to taste (I like pink Himalayan)
  • freshly ground black pepper
  • 2 tbsp chopped spring onions orchives

Eat with:  freshly cut cucumber slices, bell peppers or crispy lettuce leaves, or leftover cooked egg white halves (if making deviled eggs)

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