Thanksgiving Recipes and Meal-Planning Tips: Appetizers

This veggie party food is simple to prepare, can be made with your favorite bean spread and fresh vegetables, and kids just love them!

1 cup Hummus
8 whole-wheat tortillas
4 carrots, grated
8 lettuce leaves, 1 cup baby spinach leaves, or 1 5-ounce container sprouts

Spread hummus or bean spread thinly on tortillas, then add carrots and lettuce, spinach, or sprouts. Roll up each tortilla, secure each with 5 evenly placed toothpicks, and slice into 5 individual rolls per tortilla (one toothpick per roll).

Variation :Add thin sticks of cucumber or red bell pepper before rolling.

Recipe by Amy Lanou, Ph.D.

Roasted Sweet Potato Wedges
Makes 4 servings

Once you try this version of “fries,” you’ll be hooked! They’re loaded with cancer-fighting beta-carotene, and baking them essentially eliminates the fat completely.

2 medium sweet potatoes (unpeeled), cut into wedges
1/8 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
1/4 teaspoon garlic powder
vegetable oil spray

Preheat oven to 450?F.

Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) lightly coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking.

Recipe by Brie Turner-McGrievy, M.S., R.D.

Stuffed Mushrooms
Makes 20 stuffed mushrooms

These are a great party food because they can be made in advance and served at room temperature or heated just before serving. And, your guests will be thrilled to hear that they’re rich in fiber, which helps boost immune strength.

1/4 cup uncooked millet
3/4 cup water
1 10-ounce package frozen chopped spinach, thawed, or 5 ounces of fresh, steamed and chopped spinach
20 large button mushrooms or your favorite mushrooms
2 tablespoons cashews, or 2 teaspoons cashew butter
2 teaspoons onion powder
1/2 teaspoon garlic powder
3/4 teaspoon salt
1 tablespoon soy sauce
1 tablespoon balsamic vinegar
2 garlic cloves, minced
2 green onions, finely chopped
1 teaspoon dried basil
1 tablespoon sesame seeds, preferably toasted

Bring millet and water to a boil and then reduce heat to simmer and cook for 30 minutes, or until all water is absorbed.

Place spinach in a colander and press out as much liquid as possible.

Clean mushrooms and remove stems. Set aside.

Combine cooked millet, cashews, onion powder, garlic powder, and salt in a blender. Process on high until very smooth, about 2 minutes. Stop the blender occasionally to scrape down sides of jar with a rubber spatula. Set aside.

Warm soy sauce and vinegar in a non-stick skillet. When mixture begins to bubble, add garlic and cook over medium heat, stirring constantly, until slightly softened, about 1 minute. Add mushrooms, top sides down. Cover and cook over medium-low heat until tops are browned, 3 minutes. Flip and cook second sides 3 minutes. Remove from pan and set aside.

Without washing pan, add spinach, green onions, and basil. Cook over medium heat, stirring often until spinach is very dry, about 2 minutes. Stir in millet mixture and sesame seeds. Cook over medium heat, stirring constantly, until very hot and thickened. Spoon into mushroom caps and serve or refrigerate for later use.

To reheat stuffed mushrooms, place in a baking dish and heat in a 350?F oven until warmed through, about 12 minutes. May also be served at room temperature.

Recipe by Jennifer Raymond, M.S., R.D.

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