Whet your appetite with these nutritious and delicious appetizer recipes.

Mushroom and Swiss Chard Quesadillas

Mushroom and Swiss Chard Quesadillas
Served with Avocado Salad
Prep Time
75 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] cup extra-virgin olive oil, divided
  • 1 onion, chopped fine
  • 1 lb white mushrooms, trimmed and sliced thin
  • [q:3/4] tsp table salt, divided
  • [q:1/2] tsp black pepper, divided
  • 3 garlic cloves, minced, divided
  • 2 tsp ground coriander
  • [q:1/4] tsp red pepper flakes
  • 1 lb Swiss chard, stemmed, leaves sliced into [q:1/2]-inch-wide strips
  • 4 tsp lime juice, divided
  • 8 oz Monterey Jack cheese, shredded (2 cups)
  • 4 (10-inch) flour tortillas
  • 2 avocados, halved, pitted, and cut into  [q:3/4]-inch pieces
  • 3 radishes, trimmed and sliced thin
  • [q:1/4] cup fresh cilantro leaves
Directions
  1. Heat 2 tablespoons of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Add onion, mushrooms, [q:1/2] teaspoon of the salt, and [q:1/4] teaspoon of the pepper. Cover and cook, stirring occasionally, until mushrooms have released their moisture, 8 to 10 minutes. Uncover and continue to cook, stirring occasionally, until liquid has evaporated and mushrooms are well browned, 8 to 10 minutes.
  2. Stir in two-thirds of the garlic, the coriander, and pepper flakes. Cook until fragrant, about 30 seconds. Add chard, cover, and cook until wilted but still bright green, 1 to 2 minutes. Uncover and cook, stirring often, until liquid evaporates, 4 to 6 minutes. Off heat, stir in 1 teaspoon of the lime juice. Let mixture cool slightly, and then stir in Monterey Jack.
  3. Lay tortillas on a counter. Spread vegetable filling over half of each tortilla, leaving a [q:1/2]-inch border around edge. Fold other half of tortilla over top and press firmly to compact.
  4. Whisk 3 tablespoons of the oil, remaining 1 tablespoon of the lime juice, remaining [q:1/4] teaspoon salt, remaining [q:1/4] teaspoon pepper, and remaining garlic together in a medium bowl. Add avocados and gently toss to coat. Transfer avocado mixture to a serving platter. Top with radishes and cilantro.
  5. Heat 2 tablespoons of the oil in now-empty skillet over medium heat until shimmering. Place 2 folded quesadillas in skillet and cook until browned and cheese has melted, about 2 minutes per side. Transfer to a cutting board. Repeat with remaining 1 tablespoon of oil and remaining 2 quesadillas; transfer to cutting board. Cut into wedges and serve with avocado salad.
Nutrition Info
707 Calories, 26 g Protein, 50 mg Cholesterol, 46 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 12 g Fiber, 50 g Total fat (16 g sat), 1,154 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin K, Calcium, Folate, [nutrition:4] Vitamin B1 (thiamine), Vitamin B6, Vitamin E, [nutrition:3] Iron, Magnesium, Potassium, Zinc, [nutrition:2] Vitamin B12

Chipotle Pico de Gallo

Chipotle Pico de Gallo
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb ripe tomatoes, seeded and diced
  • 2 garlic cloves, minced
  • 1 small red onion, minced
  • 1 jalapeño pepper, seeded and minced
  • 1 chipotle chili in adobo, minced
  • Juice of 1 lime
  • [q:1/2] cup fresh cilantro
Directions
  1. Mix all ingredients together in a bowl. Season to taste with salt.
  2. Let stand 1 hour at room temperature to allow flavors to develop. Serve.
Nutrition Info
46 Calories, 2 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 434 mg Sodium, [nutrition:4] Vitamin C, [nutrition:1] Vitamin A, Vitamin B6, Vitamin K

Jammy Tomatoes and Butter Bean Bake

Jammy Tomatoes and Butter Bean Bake
Prep Time
50 minutes prep time
Number of Servings
4 servings
Ingredients
  • 4 vine-ripened or Roma tomatoes, chopped
  • 2 cups grape tomatoes, halved
  • 1 jar (10 oz) roasted red bell peppers, strained and chopped
  • [q:1/2] loaf stale bread, torn into chunks
  • 1 shallot, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 1 celery heart, thinly sliced, leaves set aside
  • 2 Tbsp extra-virgin olive oil, more for drizzling
  • 2 tsp sherry vinegar
  • Salt and cracked black pepper, to taste
  • Pinch of granulated sugar, to taste
  • 4 oz Macedonian feta, broken into bite-size chunks
  • 1 can (14 oz) butter beans, drained and rinsed
Directions
  1. Preheat oven to 425˚. Line a rimmed baking sheet with parchment paper.
  2. In a medium bowl, place vine and grape tomatoes, bell peppers, bread, shallot, garlic, and celery heart. Add oil, vinegar, salt and pepper, and sugar (if using). Toss to combine. Let marinate for 15 to 20 minutes, stirring occasionally to distribute juices.
  3. Spread vegetable mixture out on prepared baking sheet. Bake for 10 to 15 minutes, until vine tomatoes have softened and grape tomatoes have gone jammy. Scatter feta evenly overtop and switch oven to broil. Broil for 3 to 5 minutes, until cheese has softened. Let cool for 2 to 3 minutes. Top with butter beans, celery leaves, and another drizzle of oil. Serve immediately.
  4. Store leftovers in an airtight container in the fridge for up to 4 days.
Nutrition Info
417 Calories, 19 g Protein, 25 mg Cholesterol, 53 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 12 g Fiber, 16 g Total fat (6 g sat), 784 mg Sodium, [nutrition:5] Vitamin B6, Vitamin C, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nutrition:3] Vitamin B3 (niacin), Vitamin E, Vitamin K, Folate, Iron, Magnesium, [nutrition:2] Vitamin A, Vitamin B12, Calcium, Potassium, Zinc

Huli Huli Shrimp, Shishito, and Pineapple Skewers

Huli Huli Shrimp, Shishito, and Pineapple Skewers
Prep Time
40 minutes + 30 minutes marinate time
Number of Servings
Makes 4 to 5 skewers
Ingredients

Shrimp Marinade

  • 2 Tbsp canola oil
  • 3 Tbsp chopped fresh cilantro
  • 1 jalapeño pepper, seeded and diced
  • 2 Tbsp fresh lime juice
  • 1 tsp kosher salt

Skewers

  • 1 lb large shrimp, (16 or 20 count), peeled and deveined
  • 16 shishito peppers
  • 2 cups fresh pineapple, cut into 1-inch cubes

Spicy Huli Huli Sauce

  • 1 cup pineapple juice
  • 2 Tbsp brown sugar
  • 2 Tbsp low-sodium soy sauce
  • 2 Tbsp ketchup
  • 2 Tbsp sherry vinegar
  • 1 Tbsp chili flakes
  • 1 Tbsp minced garlic
  • [q:1/2] Tbsp grated fresh ginger
  • 1 tsp sesame oil
Directions
  1. Preheat grill for direct cooking at medium-high heat, about 350 to 400°. Clean grill grates and oil them as needed.
  2. Mix ingredients together for shrimp marinade. Prepare shrimp, making sure they are cleaned properly. Place them in a sealed container or zipped bag and pour marinade over, making sure shrimp are completely coated. Make sure to reserve some marinade for serving. Refrigerate for 30 to 45 minutes.
  3. Prepare skewers. Drain marinade from shrimp and lightly pat them dry with paper towels. Thread a shrimp onto a skewer, piercing twice to secure it in place. Add a shishito pepper and then a pineapple cube. Keep alternating between ingredients until there are 4 to 5 skewers ready to grill.
  4. Prepare Huli Huli sauce. Mix all ingredients together, taste, and adjust.
  5. Place skewers on grill directly above coals and allow them to sear for about 2 to 3 minutes. Flip and glaze top with sauce. Cook for another 2 to 3 minutes and flip again, glazing second side. Repeat process one last time and cook until shrimp are done, about 120° internal temperature. Skewers are done when shrimp are opaque and start to firm up, shishitos are blistered, and pineapples have some char.
  6. Serve immediately with reserved Spicy Huli Huli Sauce as desired.
Nutrition Info
374 Calories, 28 g Protein, 183 mg Cholesterol, 49 g Carbohydrates, 32 g Total sugars (4 g Added sugars), 10 g Fiber, 10 g Total fat (1 g sat), 1,068 mg Sodium, [nutrition:5] Vitamin B6, Phosphorus, [nutrition:4] Vitamin C, [nutrition:3] Vitamin B1 (thiamine), K, [nutrition:2] Vitamin E, Folate, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin A, B2 (riboflavin), B3 (niacin), Calcium, Iron

Smashed Peas with Lemon and Mint

Smashed Peas with Lemon and Mint
Prep Time
25 minutes
Number of Servings
6 servings
Ingredients
  • 8 oz frozen peas
  • [q:1/4] cup water
  • 1 cup baby spinach
  • 2 Tbsp chopped fresh mint
  • 2 Tbsp extra-virgin olive oil
  • 1 tsp grated lemon zest
  • [q:1/4] tsp red pepper flakes, divided
  • [q:1/4] tsp table salt
  • [q:1/4] tsp pepper
Directions
  1. Bring peas and water to simmer in a medium saucepan over medium heat. Cover, reduce heat to medium low, and cook until peas are tender, 8 to 10 minutes.
  2. Transfer peas (and any remaining water) to a food processor. Add spinach, mint, oil, lemon zest, pepper flakes, salt, and pepper and pulse until coarsely ground, 8 to 10 pulses, scraping down sides of bowl as needed.
  3. Season with salt and pepper to taste.
Nutrition Info
72 Calories, 2 g Protein, 6 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 5 g Total fat (1 g sat), 101 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), Vitamin C, Vitamin K

Tomato-Basil Topping

Tomato-Basil Topping
Prep Time
40 minutes
Number of Servings
6 servings
Ingredients
  • 12 oz cherry or grape tomatoes, quartered
  • [q:1/2] tsp table salt
  • [q:1/4] tsp sugar
  • 3 Tbsp extra-virgin olive oil
  • 1 Tbsp red wine vinegar
  • [q:1/4] tsp pepper
  • 3 Tbsp chopped fresh basil
Directions
  1. Combine tomatoes, salt, and sugar in a bowl and let sit for 30 minutes.
  2. Transfer tomatoes to a salad spinner and spin until excess liquid has been removed, 45 to 60 seconds, redistributing tomatoes several times during spinning.
  3. Return tomatoes to bowl along with oil, vinegar, and pepper and toss to combine. (Tomato mixture can be refrigerated for up to 24 hours; bring to room temperature before serving.) Stir in basil and season with salt and pepper to taste.
Nutrition Info
72 Calories, 1 g Protein, 2 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 157 mg Sodium, [nutrition:1] Vitamin C, E, K

Toasted Bread for Bruschetta

Toasted Bread for Bruschetta
Prep Time
15 minutes
Number of Servings
6 servings
Ingredients
  • 1 (12x5-inch) loaf country bread with thick crust, ends discarded, sliced crosswise into [q:3/4]-inch-thick pieces
  • 1 garlic clove, peeled
  • Extra-virgin olive oil
  • Kosher or flake sea salt
Directions
  1. Adjust oven rack 4 inches from broiler element and heat broiler.
  2. Arrange bread in a single layer on an aluminum foil-lined baking sheet.
  3. Broil until bread is deep golden and toasted on both sides, 1 to 2 minutes per side.
  4. Lightly rub 1 side of each toast with garlic (you will not use all of garlic). Brush with oil and season with salt to taste.
Nutrition Info
177 Calories, 5 g Protein, 26 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 6 g Total fat (1 g sat), 301 mg Sodium, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Folate, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), Iron

Eggplant Fries with Marinara

Eggplant Fries with Marinara
Prep Time
30 minutes
Number of Servings
6
Ingredients
  • 1 cup all-purpose flour
  • 2 large eggs
  • [q:1/2] cup grated Parmesan cheese
  • [q:1/2] cup panko breadcrumbs
  • [q:1/2] cup traditional breadcrumbs
  • 1 tsp Italian seasoning
  • [q:3/4] tsp garlic salt
  • 1 large eggplant
  • Spray oil
  • 1 cup marinara sauce, to serve
Directions
  1. Place flour in a shallow dish. In a second shallow dish, whisk eggs. In a third shallow dish, mix together Parmesan cheese, panko bread crumbs, traditional bread crumbs, Italian seasoning, and garlic salt.
  2. Trim ends of eggplant and cut eggplant into strips that are 4 to 5 inches long and [q:3/4] inch thick.
  3. Dip eggplant fries into flour, then eggs, and then cheese and breadcrumb mixture. Be sure to coat each fry evenly.
  4. Spray an air fryer basket with spray oil and place a single layer of eggplant fries into the basket. Spray fries with spray oil.
  5. Air-fry eggplant fries at 400° for 10 minutes, flipping fries halfway through cooking time. Repeat process with remaining eggplant fries.
  6. Serve eggplant fries warm with marinara sauce for dipping.
Nutrition Info
245 Calories, 12 g Protein, 35 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 5 g Fiber, 6 g Total fat (3 g sat), 451 mg Sodium, [nutrition:2] Vitamin B3 (niacin), Calcium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, E, K, Folate, Iron, Zinc

Black Soybean Croquettes

Black Soybean Croquettes
Prep Time
15 minutes, plus 10 minutes Cook Time
Number of Servings
Serves 4
Ingredients

Croquettes

Dipping Sauce

Directions
  1. Combine all ingredients except cornmeal and oil. Mash together between palms of hands or with a potato masher, and form into small, round croquettes. Roll each croquette in the cornmeal.
  2. Heat the oil in a large skillet. Fry croquettes for 2 minutes on all sides until golden, and drain on paper towels. These can also be made into patties, using less oil to fry on both sides.
  3. To prepare the dipping sauce, mix all ingredients together and place in individual dipping bowls. Serve. Dip croquettes into dipping sauce before eating.
Nutrition Info
522 calories, 33 g fat (55% calories from fat), 14 g protein, 47 g carbohydrate, 9 g fiber, 0 mg cholesterol, 561 mg sodium

Homemade Ricotta Cheese

Homemade Ricotta Cheese
Number of Servings
Serves 10
Ingredients
  • [q:1/2] gallon whole milk
  • [q:3/4] tsp citric acid powder
  • [q:1/4] cup cool water
  • [q:1/4] cup heavy cream
  • [q:1/2] tsp sea salt, or to taste
Directions
  1. In a large pot over medium-low heat, add the milk and heat until the temperature reaches 195°F, or until almost boiling. Using a wooden spoon, stir frequently to prevent the milk from scorching on the bottom of the pot.
  2. Meanwhile, in a small bowl, add the citric acid and cool water. Stir until fully dissolved.
  3. Add the citric acid mixture to the milk. Using a wooden spoon, stir using a gentle up-and-down motion, for about 30 seconds. Almost immediately, you will see white solid parts (curds) forming. Turn off the heat and allow it to set for 45 to 60 minutes without stirring.
  4. Meanwhile, line a strainer with a double layer of cheesecloth, covering all sides, leaving at least an extra 5-inch section of cheesecloth hanging over. Set the strainer on top of a large bowl for draining.
  5. Once the translucent liquid (whey) has settled to the bottom of the pot, use a slotted spoon to skim the curds out and into the prepared strainer.
  6. Allow the cheese to drain for at least 30 minutes, or longer if you want a drier cheese.
  7. Next, pull up the cheesecloth from the sides and gently twist them together to put pressure on the cheese to release more whey. The more you drain, the crumblier the cheese will get.
  8. In a bowl, add the cheese and the heavy cream. Season with sea salt and stir to combine.
  9. Transfer the cheese to a clean jar and refrigerate until ready to use. The cheese will stay fresh for about 5 days in the refrigerator.
Nutrition Info
139 Calories, 6 g Protein, 26 mg Cholesterol, 10 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 0 g Fiber, 9 g Total fat (5 g sat), 180 mg Sodium, [nut:3] Vitamin B12, [nut:2] Vitamin B2 (riboflavin), Calcium, Phosphorus, [nut:1] Vitamin A, Vitamin D
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