Healthy Holiday Delights

December 28, 2016

The holiday season is full of holiday gatherings and parties! Traditional appetizers can not only pack calories without nutrients, but may be overdone this time of year. Try some of these Dietitian approved appetizers to bring to your next party. Your guests may be surprised at the main ingredient on the avocado mousse! 



Apricot Canapés


1 bag whole Dried Apricots

1 log Goat Cheese

1 bag Pumpkin Seeds

Black Pepper

Rosemary Leaves



 Place the apricots on a serving plate. Top each one with a little 1/4 teaspoon scoop of goat cheese and smoosh it down a bit. Grind some pepper over the whole plate.

Using the goat cheese as the glue to which your remaining items will stick, sprinkle each bit of goat cheese with one-eighth of the almonds (a good pinch on each one is about right) and then gently press on two rosemary leaves.



Nutrition Facts

1 cup apricots,

4oz cheese= 93 calories

4g fat, 12g carb, 4g protein, 8g sugar, 1 gram fiber



Pomegranate Hummus


1 package Pomegranate seeds 

1 can Garbanzo Beans

¼ cup Tahini

¼ cup lemon juice

½ tsp Cumin

2 tsp Garlic, minced

2 TB Olive Oil

salt and black pepper

1 tsp Pomegranate juice



  1. Mix tahini, lemon juice and olive oil
  2. Puree mixture with drained and rinsed Garbanzo Beans
  3. Add spices, pomegranate juice, garlic and water as needed
  4. Top with fresh pomegranate seeds and enjoy with pita chips!


Nutrition Info:

Makes 10 servings

147 calories, 5g fat, 22g carb, 3g fiber, 8g sugar, 6g protein

Pair with carrots and pita chips!



Maple Chocolate Bourbon Mousse (serves 24)

8 Ripe Avocados

1 cup dark chocolate chips

1 cup unsweetened cocoa

20 TB Maple Syrup

8 TB Almond Milk

4 TB Bourbon

4 tsp Vanilla Extract

Pinch salt

2 containers fresh red raspberries



Melt Chocolate Chips in microwave, put all ingredients into blender or food processor and blend until smoothi. Let mousse chill for a few hours before serving


Nutrition Info:

142 Calories

9.5 grams fat

18 grams carb

12 grams sugar

2 grams Protein

The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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