Happy Hour Eats: Guilt-Free Appetizers and Snacks

• Are nutrient-dense: Incorporate vitamins, minerals, and fiber.
• Avoid excess calories: Limit empty calories from added sugars and unhealthy fats.
• Provide balance: Combine protein, healthy fats, and carbs for sustained energy.
• Feel indulgent: Use bold flavors, satisfying textures, and visually appealing presentation.

1. Veggie-Stuffed Sweet Potato Skins

• 2 large, sweet potatoes
• 1 cup black beans (rinsed and drained)
• 1/2 cup diced tomatoes
• 1/2 cup corn kernels
• 1/4 cup shredded sharp cheddar (optional)
• 1/4 cup Greek yogurt (as a sour cream substitute)
• 1 tsp cumin
• 1 tsp smoked paprika
• Fresh cilantro for garnish

1. Preheat your oven to 400°F (200°C).
2. Slice the sweet potatoes in half lengthwise and scoop out most of the flesh, leaving a thin layer to maintain structure.
3. In a bowl, mix the black beans, tomatoes, corn, cumin, and smoked paprika.
4. Fill the sweet potato skins with the mixture and top with shredded cheese if desired.
5. Bake for 10-15 minutes or until the cheese is melted and bubbling.
6. Serve with a dollop of Greek yogurt and a sprinkle of cilantro.

2. Baked Zucchini Fries with Garlic Aioli

• 2 medium zucchinis
• 1/2 cup whole-grain breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• 1 large egg (beaten)

For the Garlic Aioli:

• 1/2 cup Greek yogurt
• 1 clove garlic (minced)
• 1 tbsp lemon juice
• Salt to taste

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Slice zucchini into thin, fry-shaped pieces.
3. Mix breadcrumbs, Parmesan, garlic powder, and Italian seasoning in a bowl.
4. Dip each zucchini stick into the beaten egg, then coat it with the breadcrumb mixture.
5. Arrange the coated zucchini on the baking sheet and bake for 20 minutes, flipping halfway through.
6. For the aioli, combine Greek yogurt, garlic, lemon juice, and salt in a small bowl.
7. Serve the fries warm with the aioli on the side.

3. Mini Caprese Skewers

• Cherry tomatoes
• Fresh mozzarella balls (bocconcini)
• Fresh basil leaves
• Balsamic glaze
• Toothpicks or small skewers

1. Thread a cherry tomato, a basil leaf, and a mozzarella ball onto each skewer.
2. Repeat until you’ve used up your ingredients.
3. Drizzle with balsamic glaze just before serving.

4. Spicy Edamame

• 2 cups edamame (in the pod, steamed)
• 1 tbsp sesame oil
• 1 tsp chili flakes
• 1 clove garlic (minced)
• Salt to taste

1. Heat sesame oil in a skillet over medium heat.
2. Add garlic and chili flakes, cooking until fragrant.
3. Toss in the steamed edamame and mix well.
4. Sprinkle with salt and serve warm.

5. Fresh Fruit Salsa with Cinnamon Chips

• 1 cup diced strawberries
• 1 cup diced mango
• 1 kiwi (peeled and diced)
• 1/2 cup blueberries
• Juice of 1 lime
• 4 whole-grain tortillas
• 1 tsp cinnamon
• 1 tbsp coconut sugar
• 1 tbsp coconut oil (melted)

1. Preheat the oven to 375°F (190°C).
2. Combine diced fruit in a bowl and drizzle with lime juice. Mix gently.
3. Brush tortillas with melted coconut oil and sprinkle with a mixture of cinnamon and coconut sugar.
4. Cut the tortillas into triangle-shaped chips and bake for 8-10 minutes until crisp.
5. Serve the fruit salsa with the cinnamon chips on the side.

Final Thoughts