Healthy canapés

Hosting a dinner party this weekend? Try these healthy canapés for size.

Traditional canapés often contain a whopping 130 calories per mouthful! The good news is that there are many simple ways to provide delicious yet nutritious canapés that will please your guests and not sabotage your healthy eating goals. Here’s how:

• Choose fresh ingredients – take full advantage of fresh fruits and vegetables to maximise flavour and help keep calorie counts down. Simple crudités (think carrots, celery, peppers, mangetout) with dips (such as houmous or tzatziki) can be a party favourite.
• Use lean meat and seafood – chicken, salmon and prawns are tasty, low-calorie options, which can act as an excellent focal point for your canapés. Eggs are a great alternative for vegetarians, too.
• Grill and steam – stick to healthier cooking methods such as grilling and steaming as opposed to frying and take care to restrict the use of oil and excessive salt for seasoning.
• Avoid creamy sauces – keep the use of creamy sauces and full-fat cheeses to a minimum. Instead opt for reduced fat versions or vegetable-based sauces and purées (e.g. tomato salsa, pea purée), which will work well to add depth and flavour to your canapés while improving nutrient density.

Bite-sized frittatas

Ingredients
4 eggs
1tsp olive oil
½ cup baby spinach leaves
½ cup roast sweet potato chunks
½ cup low fat cheese, grated
¼ red onion, diced
Salt and pepper to taste

Add eggs to a large mixing bowl and whisk together.

Add remaining ingredients (apart from olive oil) and stir briskly to combine.

Grease 4 cups of a muffin tray with the olive oil.

Divide the egg mixture between the greased muffin cups.

Bake for 15-20 minutes until golden on top.

Serve when slightly cooled.

Smoked salmon rolls

Ingredients
200g Low fat soft cheese
1 medium lemon
150g smoked salmon
1 tablespoon of finely chopped dill or chives
Black pepper

Mix soft cheese with a good squeeze of lemon and some black pepper to taste.

Cut smoked salmon into small rectangles. Place ½ heaped tsp of the soft cheese mixture at one end of a rectangle and roll up neatly.

Mix together the lemon zest with fresh dill and/or chives and some black pepper. Dip both ends of the salmon roll lightly in the mixture.