Whet your appetite with these nutritious and delicious appetizer recipes.

Breakfast Muffin Bento

Breakfast Muffin Bento
Prep Time
2 minutes prep time, 8 minutes cook time
Number of Servings
2
Ingredients

To Make This Bento

  • Breakfast Muffin (see recipe below)
  • Red plum or other seasonal fruits
  • Ketchup (optional)

Breakfast Muffin

  • 2 slices Cheddar cheese
  • 2 English muffins, split
  • 1 teaspoon vegetable oil, divided
  • 2 to 4 slices Canadian bacon
  • [q:1/2] teaspoon butter
  • 2 large eggs
  • [q:1/8] teaspoon salt
  • Pinch black pepper
  • [q:1/2] cup (10 g) baby spinach
  • [q:1/2] tomato, cut into [q:1/2]-inch-thick (13 mm) slices
  • 1 cup (33 g) alfalfa sprouts
Directions
  1. Place a cheese slice on the 2 bottom halves of the English muffins. Lightly toast all 4 muffin halves.
  2. Heat [q:1/2] teaspoon of the oil in a medium skillet over medium heat. Add the Canadian bacon and cook, turning a couple times.
  3. While the bacon is cooking, in a small skillet, heat the remaining [q:1/2] teaspoon oil and the butter over medium heat and make scrambled eggs. Season with the salt and pepper.
  4. On each toasted muffin bottom half with cheese, put half of the scrambled eggs, bacon slice(s), spinach, tomato, and alfalfa sprouts. Top with the other muffin halves.
Nutrition Info
Served with 1 plum): 404 Calories, 27 g Protein, 211 mg Cholesterol, 33 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 19 g Total fat (8 g sat), 775 mg Sodium, [nut:5] Phosphorus, [nut:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nut:3] Vitamin B3 (niacin), Vitamin B12, Calcium, [nut:2] Vitamin A, Vitamin B6, Folate, Zinc, [nut:1] Vitamin C, Vitamin E, Vitamin K, Iron, Magnesium, Potassium

First Day of School Bento

First Day of School Bento
Make the day an even more special one.
Prep Time
10 minutes (plus one hour or overnight cooling)
Number of Servings
2
Ingredients
  • Homemade Fruit Snacks
  • Cut-out sandwiches (nut-butter and jelly sandwiches, cut with cookie cutters)
  • Hard-boiled egg, shaped in a mold
  • Cheese of choice, cubed
  • Vegetable of choice, cut into sticks
Directions
  1. Make a large batch of fruit snacks ahead of time and keep them in the refrigerator.
  2. Hard-boil the egg, cut the vegetable sticks, and cube the cheese the night before.
  3. In the morning, make the cut-out sandwiches.

Hummus Tuna Cakes

Hummus Tuna Cakes
Prep Time
28 minutes
Number of Servings
Serves 5
Ingredients
  • 2 (8 oz) cans tuna in water, drained
  • [q:1/4] cup hummus
  • 2 Tbsp Dijon mustard, plus more as needed
  • [q:1/2] tsp garlic powder
  • [q:1/2] tsp dried parsley
  • [q:1/2] cup rolled oats
  • 1 Tbsp extra-virgin olive oil
Directions
  1. In a medium bowl, combine tuna, hummus, mustard, garlic powder, and parsley. Set tuna mixture aside.
  2. Place oats in a blender. Blend for 1 to 2 minutes, until oats form a flour. Add oat flour to tuna mixture and stir to combine.
  3. Add oil to a large skillet over medium heat. Scoop out [q:1/4] cup of tuna mixture and place it in skillet. Press tuna down with a spatula, and then pat any remnants that are loose back into tuna cake. It will easily stick together. Repeat this process until you have 5 tuna patties.
  4. Cook tuna cakes for 5 minutes and then flip them and cook them for 5 more minutes, until they are crispy on both sides. You will know they are ready to flip when you see the bottom form a crust.
  5. Remove tuna cakes from skillet and serve immediately with your favorite vegetables and additional Dijon mustard for dipping. Alternatively, store them in the refrigerator for up to 7 days.
Nutrition Info
157 Calories, 20 g Protein, 8 g Carbohydrates, 2 g Fiber, 6 g Total fat (1 g sat), 340 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B12, [nutrition:2] Vitamin B6, Phosphorus, [nutrition:1] Iron, Magnesium, Zinc

Banana Fritters

Banana Fritters
Pisang Goreng
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/2] cup (60 g) all-purpose flour
  • [q:1/4] cup (38 g) rice flour
  • 1 tsp baking powder
  • [q:1/4] tsp salt
  • 1 cup plus 2 tsp (250 ml) water
  • 1 large egg, beaten
  • Rice bran, canola or grapeseed oil, as needed
  • 6 large ripe bananas, peeled and cut into halves or thirds
Directions
  1. In a medium bowl, mix together the all-purpose flour, rice flour, baking powder and salt until they are well combined.
  2. Whisk in the water and egg until the batter is smooth. The batter should have the consistency of pancake batter, and it should run off a spoon in a continuous ribbon. Leave the batter to rest for 15 minutes.
  3. In the meantime, heat the oil in a large skillet or saucepan over medium-high heat. Dip each piece of banana into the batter and ensure it is coated completely.
  4. Add the banana pieces to the oil and fry them for 1 to 2 minutes, or until they are golden brown, rotating them every 30 seconds to achieve even browning
Nutrition Info
Made with [q:1/4] cup grapeseed oil: 256 Calories, 4 g Protein, 27 mg Cholesterol, 40 g Carbohydrates,14 g Total sugars (0 g Added sugars), 3 g Fiber, 10 g Total fat (1 g sat), 169 mg Sodium, [nut:3] Vitamin B6, [nut:1] Vitamin C, Vitamin E, Phosphorus

Spice-Drizzled Acorn Squash

Spice-Drizzled Acorn Squash
Prep Time
2 1/4 hours prep time
Number of Servings
8
Ingredients
  • [q:1/2] cup water
  • 2 ([q:1 1/4] lb) acorn squash, seeded and quartered
  • [q:1/4] cup honey
  • 2 Tbsp unsalted butter, melted
  • 2 tsp ground cinnamon
  • 1 tsp ground cumin
  • 1 tsp kosher salt
  • [q:1/2] tsp black pepper
  • [q:1 1/4] cups pomegranate arils
  • 2 Tbsp chopped fresh cilantro
Directions
  1. Pour water into a 6-quart slow cooker. Place acorn squash quarters, flesh side up, in slow cooker.
  2. Stir together honey, butter, cinnamon, cumin, salt, and pepper in a small bowl. Drizzle honey mixture over squash.
  3. Cover and cook on High until tender, 2 hours to 2 hours and 30 minutes.
  4. Sprinkle evenly with pomegranate arils and cilantro.
Nutrition Info
93 Calories, 1 g Protein, 18 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g sat), 215 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), C, D

Avocado-Spinach Hummus

Avocado-Spinach Hummus
Prep Time
10 minutes
Number of Servings
8
Ingredients
  • [q:1/2] head DOLE Cauliflower
  • [q:1/4] cup hulled pumpkin seeds
  • 2 tablespoons tahini paste
  • 1 teaspoon cumin seeds
  • 1 garlic clove
  • 2 cups DOLE Baby Spinach
  • [q:1/2] avocado
  • [q:1/4] cup orange juice
  • 3 tablespoons lime juice
  • 2 tablespoons grated lime peel
  • 1 tablespoon chia seeds
  • Salt to taste
Directions
  1. Pull off leaves around cauliflower and break it into small florets. Place into food processor or an emulsifier blender and pulse until it becomes coarse texture of “rice”, remove and set aside.
  2. Combine pumpkin seeds, tahini paste, cumin and garlic clove in food processor or blender. Cover; blend until smooth. Add cauliflower, baby spinach and avocado to pumpkin seed mixture. Process until smooth.
  3. Season hummus with orange juice, lime juice and grated lime peel and salt to taste. Sprinkle with chia seeds before serving with sliced apple, fresh vegetables or crackers.
Nutrition Info
80 calories

Crispy Roasted Potatoes

Crispy Roasted Potatoes
Prep Time
45 mins prep time
Number of Servings
8
Ingredients
  • 12 medium Yukon Gold potatoes, peeled
  • 2 tsp salt, divided
  • [q:1/2] cup extra-virgin olive oil
  • 4 cloves garlic, minced
Directions
  1. In a large pot over medium-high heat, place potatoes, 1 teaspoon of the salt, and just enough water to cover potatoes by 1 inch. Bring to a boil and reduce heat to medium. Cook 10 minutes.
  2. Preheat oven to 425°.
  3. In a medium roasting pan, combine oil and garlic.
  4. Drain potatoes and add them to pan. Sprinkle potatoes with remaining 1 teaspoon salt and toss gently to coat potatoes in oil and garlic.
  5. Roast for 20 minutes. Remove pan from oven. Using a potato masher, gently flatten potatoes until they are about 1-inch thick. Spoon some oil from pan over potatoes and roast another 10 minutes or until golden. Serve immediately.
Nutrition Info
368 Calories, 7 g Protein, 56 g Carbohydrates, 7 g Fiber, 14 g Total fat (2 g sat), 601 mg Sodium, [nutrition:5] Vitamin B6, C, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), Phosphorus, Potassium, [nutrition:1] Vitamin E, K, Folate, Iron, Magnesium

Taco-Spiced Mixed Nuts

Taco-Spiced Mixed Nuts
Prep Time
30 mins prep time + 7 hrs soak time for nuts
Number of Servings
8
Ingredients
  • [q:2/3] cup raw macadamia nuts
  • [q:2/3] cup raw pecans
  • [q:2/3] cup raw walnuts
  • [q:2/3] cup raw pepitas (pumpkin seeds)
  • 1 tsp chili powder
  • [q:1/2] tsp turmeric powder
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp freshly ground black pepper
  • 1 tsp kosher salt
  • 1 Tbsp olive oil
Directions
  1. Preheat oven to 275°. Line a baking sheet with parchment paper. If desired, soak nuts.*
  2. Place macadamia nuts, pecans, walnuts, and pepitas in a single layer on baking sheet and roast for 25 to 30 minutes, mixing halfway through roasting time. You can also roast on the stovetop in a cast-iron skillet over low to medium heat. (This process usually takes 8 to 10 minutes on the stove, but watch closely so they do not burn.) You know they are done when you can smell the nuts and they become golden on the outside.
  3. Remove baking sheet from oven and place mixture in a bowl. Toss nuts with chili powder, turmeric, cumin, black pepper, salt, and oil to evenly coat.
  4. Allow nuts to cool before serving. Store them in an airtight glass container or glass jar. They will last for 1 month in the fridge or 1 week on your counter.
Nutrition Info

Per serving: 230 Calories, 5 g Protein, 5 g Carbohydrates, 3 g Fiber, 23 g Total fat (3 g sat), 81 mg Sodium, [nutrition:2] Magnesium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), Iron, Zinc

Spinach-Cheese Dip

Spinach-Cheese Dip
Prep Time
25 min prep time
Number of Servings
4
Ingredients
  • 10 oz baby spinach
  • 1 Tbsp plain low-fat Greek yogurt
  • [q:1/2] lemon, juiced
  • [q:1/3] cup grated sharp Cheddar cheese
  • [q:1/3] cup grated Parmesan cheese
  • Pinch of ground nutmeg
  • Salt and freshly ground black pepper
Directions
  1. Blanch spinach in a large pan of salted, boiling water for 1 minute. Drain spinach. When spinach is cool enough to handle, place it in a clean dish towel and wring to remove as much water as possible.
  2. Add spinach to a food processor along with yogurt and lemon juice. Blend until almost smooth.
  3. Transfer spinach mixture to a saucepan set over medium-low heat. Add cheeses, nutmeg, and salt and pepper to taste. Heat until cheeses melt.
  4. Serve immediately with baked tortilla chips, crackers, and raw sliced veggies.
Nutrition Info
99 Calories, 8 g Protein, 4 g Carbohydrates, 2 g Fiber, 6 g Total fat (4 g sat), 248 mg Sodium, [nutrition:5] Vitamin K, [nutrition:4] Vitamin A, [nutrition:3] Folate, [nutrition:2] Vitamin B1 (thiamine), C, D, Calcium, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B6, E, Iron, Magnesium

Turkey Lentil Sloppy Joes with Quick Cabbage Slaw

Turkey Lentil Sloppy Joes with Quick Cabbage Slaw
Prep Time
55 min prep time
Number of Servings
serves 8 in regular-sized buns, serves 16 in mini-slider buns
Ingredients

For the Sloppy Joes

  • 2 Tbsp olive oil
  • 1 small onion, finely chopped (about [q:1/2] cup)
  • Kosher salt
  • 2 cloves garlic, grated or pressed
  • 1 lb ground turkey
  • 2 cups cooked green or brown lentils (or 1 19-oz can, rinsed and drained)
  • 3 Tbsp chili powder
  • 1 sp dried oregano
  • 1 tsp ground cumin
  • [q:1/2] tsp freshly ground black pepper
  • 2 Tbsp tomato paste
  • 1 can (28 oz) crushed tomatoes
  • 3 Tbsp brown sugar
  • 1 Tbsp prepared yellow mustard
  • 1 tsp Worcestershire sauce
  • 1 tsp hot sauce

For the Slaw

  • 4 cups chopped red cabbage (about 1 small cabbage)
  • 1 large carrot, peeled
  • 3 green onions, ends trimmed and thinly sliced
  • [q:1/2] cup mayonnaise
  • [q:1/4] cup fresh lime juice
  • 2 tsp liquid honey
  • 1 tsp celery seed
  • Kosher salt

For Serving

  • 8 whole-wheat dinner rolls or hamburger buns (split in half and toasted)*
Directions
  1. In a large cast iron, stainless steel, or nonstick skillet, heat oil over medium heat. Add onions, season with a pinch of salt and sauté until onions are soft and translucent, about 3 to 5 minutes. Add garlic and cook for 1 minute more.
  2. Crumble ground turkey into skillet and stir to combine, cooking until browned. Add lentils, chili powder, oregano, cumin, pepper, and tomato paste and stir, cooking for another 1 to 2 minutes to infuse turkey and lentils with spices.
  3. Stir in crushed tomatoes, brown sugar, mustard, Worcestershire sauce, and hot sauce. Reduce heat to medium-low and simmer, partially covered, for 20 minutes. Check seasonings and add more salt if needed.
  4. While meat mixture is cooking, make slaw. Place cabbage in a medium bowl and, using a vegetable peeler, shave carrot into ribbons. Add carrot and green onions to bowl and toss with clean hands to combine.
  5. In a small bowl, whisk together mayonnaise, lime juice, honey, and celery seed. Pour over cabbage and toss to combine. Finish with a pinch of salt.
  6. Spoon Sloppy Joes onto split and toasted rolls. Top with slaw and serve at once.
Nutrition Info

Per serving (serves 1 minislider): 309 Calories, 15 g Protein, 39 g Carbohydrates, 5 g Fiber, 11 g Total fat (2 g sat), 437 mg Sodium, [nutrition:3] Vitamin B6, Folate, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), C, D, Iron, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B12, E, K, Potassium, Zinc
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