The holidays are a time for gathering, laughter, and sharing delicious food with the people we love. Whether you're hosting a festive get-together or welcoming family and friends into your home, this appetizer recipe book is here to help you serve up joy — without compromising your heart health.
• expertly curated recipes
• tasting notes and tips
• drinks and appetizers
Beverages
Heart-healthy beverages to please every palate.
Berry zinger mocktail
4 servings 1h 5min
Ingredients
- 4 hibiscus tea bags
- 4 cups (1 L) boiling water
- ½ cup (120 mL) strawberries, sliced
Directions
- ½ cup (120 mL) raspberries - 1 orange, sliced into rounds, then quarters
1. In a teapot, steep hibiscus tea bags in boiling water for 10 minutes. Remove teabags and let cool.
2. In a pitcher, combine cooled tea, strawberries, raspberries and orange slices.
3. Refrigerate for one hour or longer to allow flavours to blend.
4. Serve garnished with orange wedges or strawberries.
Tip: To skip the wait time of cooling hot tea, you can cold-brew the hibiscus tea bags in cold water instead. The drink will have a milder flavour.
Nutrition info per serving (1 cup) Calories 28; Protein 0 g; Sodium 0 mg; Potassium 112 mg; Total fat 0 g; Saturated fat 0 g; Cholesterol 0 mg; Carbohydrates 7 g; Fibre 2 g; Sugars 4 g; Added sugars 0 g
Citrus water with cucumber & mint
4 servings 1h 5min
Ingredients
- 1 cup (240 mL) sliced cucumber
- 1 lime, sliced into rounds
- ½ lemon, sliced into rounds
Directions
- 1 cup (240 mL) fresh mint (including leaves and stems)
- 4 cups (1 L) cold water
1. In a pitcher, add cucumber, lime, lemon and mint.
2. Add water and refrigerate for one hour to allow flavours to blend.
3. Serve cold garnished with a cucumber slice and a sprig of mint.
Tips: Remove citrus, mint and cucumber after a few hours of refrigeration to prevent water from becoming too bitter.
For a carbonated beverage, add lemon or lime sparkling water instead of still water. Experiment with different combinations of fruit and herbs.
1. In a pitcher, add lime, fresh ginger and ginger tea bags. Cover with sparkling water.
2. Remove tea bags after 10 minutes.
3. Refrigerate for one hour or longer to allow flavours to blend.
4. Serve in glasses garnished with lime and mint.
Tips: For a sharper, spicier flavour, add another tablespoon of fresh ginger or hot brew the tea bags in boiling water instead of this cold-brew method. To intensify the lime flavour, use lime sparkling water.
Nutrition info per serving (1 cup) Calories 8; Protein 0 g; Sodium 1 mg; Potassium 30 mg; Total fat 0 g; Saturated fat 0 g; Cholesterol 0 mg; Carbohydrates 2 g; Fibre 0 g; Sugars 0 g; Added sugars 0 g
Wholesome bites
Healthy appetizers and snacks to satisfy
Protein powered hummus
2½ servings 40 min
Ingredients
- 1 can (15-oz/426 mL) no salt added chickpeas, rinsed and drained
- 4 large hard-boiled eggs, divided
- 3 tbsp (45 mL) canola oil
- 3 medium garlic cloves, peeled
Directions
- 1 medium chipotle chili pepper (packed in adobo sauce)
- 3 tbsp (45 mL) fresh lemon juice
- ½ tsp (2 mL) ground cumin
- ¼ cup (50 mL) chopped cilantro, divided
- 1/3 cup (75 mL) water
1. Using a food processor or fork, combine chickpeas, 3 hard-boiled eggs, canola oil, garlic, pepper, lemon juice, cumin and all but 1 tbsp (15 mL) cilantro. Mix until smooth, adding up to 1/3 cup (75 mL) water for desired consistency.
2. In shallow serving bowl, add hummus. Slice remaining egg into wedges and garnish with remaining 1 tbsp (15 mL) cilantro.
Ricotta and yogurt labneh
8 servings 5 min
Ingredients
- 1 cup (250 mL) Balkan style plain yogurt
- 1 cup (250 mL) ricotta cheese
- ½ cup (125 mL) pomegranate arils
- 2 tbsp (25 mL) pumpkin seeds (pepitas)
- 1 tbsp (15 mL) extra virgin olive oil
- ½ tsp (2 mL) grated lemon zest
- ¼ tsp (1 mL) sumac or ground cumin
- 20 small whole grain crackers or 2 cups (500 mL) baby vegetables
Directions
1. Stir together yogurt and ricotta cheese. Scrape mixture into a fine mesh sieve lined with a coffee filter. Set sieve over a bowl and cover with plastic. Refrigerate overnight or up to 2 days.
2. Scrape yogurt mixture onto a plate and spread evenly. Sprinkle with pomegranate and pumpkin seeds. Drizzle with oil. Sprinkle with lemon zest and sumac.
3. Serve with crackers or vegetables.
Nutrition info per serving (3 tbsp/45 mL labneh with 6 crackers) Calories 150; Protein 7 g; Sodium 190 mg; Potassium 80 mg; Total fat 7 g; Saturated fat 2.5 g; Cholesterol 10 mg; Carbohydrates 16 g; Fibre 1 g; Sugars 3 g; Added sugars 0 g
Greek yogurt ranch dip
13 servings 5 min
Ingredients
- ½ tsp (2 mL) grated lemon rind
- 2 tbsp (25 mL) chopped fresh dill
- 1 tbsp (15 mL) chopped fresh chives or parsley
- 1 clove garlic, minced
Directions
- 1 cup (250 mL) 0% plain Greek yogurt
- 3 tbsp (45 mL) light mayonnaise
- 2 tbsp (25 mL) lemon juice
- 3 tbsp (45 mL) skim milk
1. In a bowl, whisk together yogurt, mayonnaise, lemon rind and juice, dill, chives, parsley, garlic and milk until smooth.
2. Serve with mixed fresh cut vegetables such as carrots, cucumber, peppers, broccoli and cauliflower.
3. Store any leftovers in the fridge within two hours, or sooner if they are in a warm location.
- 1 tbsp (15 mL) sodium reduced vegetable broth or water
- 1 tbsp (15 mL) sodium reduced soy sauce
- 2 tbsp (25 mL) chopped fresh basil or parsley
1. In a saucepan of boiling water; cook pods for 5 minutes. Drain well and keep warm.
2. Meanwhile, in a nonstick skillet, heat oil over medium heat. Add garlic, chili powder and oregano and cook for 30 seconds. Add edamame, broth and soy sauce. Heat through, stirring gently. Sprinkle with basil to serve.
Goat cheese mint bean spread
20 servings 15 min
Ingredients
- 1/3 cup (75 mL) chopped fresh mint
- 1 large clove garlic, minced
- 1 can (19 oz/540 mL) white kidney beans, drained and well-rinsed
Directions
- 1 pkg (4 oz/125 g) soft goat cheese
- ¼ cup (50 mL) low-fat milk
- ¼ cup (50 mL) chopped sundried tomatoes
- ¼ tsp (1 mL) freshly ground pepper
1. In food processor pulse beans until coarsely chopped.
2. Add goat cheese and milk and puree until smooth.
3. Pulse in mint, tomatoes, garlic and pepper until combined.
4. Cover and refrigerate for at least 1 hour for flavours to develop.
Roasted figs with honey
8 servings 10 min
Ingredients
- 8 fresh ripe black figs
- 1 tbsp (15 mL) liquid local honey
- 1 tbsp (15 mL) sliced hazelnuts or almonds - 2 tbsp (25 mL) crumbled goat cheese or ricotta (optional)
Directions
1. Cut figs in half almost all the way, leaving them still attached on one side. Place them open slightly in small casserole dish.
2. Drizzle with honey and sprinkle with hazelnuts. Bake in 375° F (190° C) oven for about 15 minutes or until nuts are light golden and juices start to release from figs. Remove from oven and sprinkle with goat cheese if using.
Sweet potato chips and dip
4 servings
Ingredients
35 min
- 2 sweet potatoes, about 2 lbs (1 kg), peeled
- 1 tbsp (15 mL) canola oil
- 2 tsp (10 mL) mild chili or curry powder
- ½ tsp (2 mL) cumin seeds (optional)
- ¼ tsp (1 mL) freshly ground black pepper
Directions
- 1 tbsp (15 mL) chopped fresh mint or Italian parsley
- ¼ cup (50 mL) 0% plain Greek yogurt
- 2 tbsp (25 mL ) mango chutney
- Pinch ground coriander
1. Thinly slice sweet potatoes crosswise into ⅛ inch (3 mm) thick slices and place in large bowl. Add oil, chili, cumin and pepper; use your hands to toss them gently to coat evenly.
2. Spread potato slices in a single layer over 2 large parchment paper lined baking sheets. Bake in bottom and top thirds of 450 F (250 C) oven, turning once and switching pans for about 20 minutes or until sweet potatoes are golden brown. Keep an eye on the chips as they can become golden quickly in the last few minutes of cooking. Let cool slightly.
3. To prepare the yogurt dip, gently rinse the fresh mint or parsley under cool running water before preparing the ingredient. In small bowl, stir together yogurt, chutney, coriander and mint. Serve with chips.
- ½ tsp (2 mL) each dried basil and oregano leaves
1. In a large bowl, combine carrots with garlic, thyme and pepper. Add ¼ cup (50 ml) of the juice and toss to coat. Spread on parchment paper lined baking sheet and roast in 400 F (200 C) oven for 45 minutes or until golden and tender. Let cool slightly.
2. Scrape carrots into a food processor and add remaining juice. Puree, scraping down sides until smooth; set aside. Alternatively, use a blender, potato masher or fork to mush the carrots
3. Herbed Pita Crisps: Separate pita pockets into 2 whole halves; place on baking sheet.
4. In a small bowl, stir together oil, basil and oregano; brush over pitas. Bake in 400 F (200 C) oven for about 8 minutes or until golden and crisp. Let cool completely.
5. Break pita crisps into bite size pieces and serve with dip.
Nutrition info per serving (1 of 4) Calories 72; Protein 2 g; Sodium 107 mg; Potassium 142mg; Total fat 2 g; Saturated fat 0 g; Cholesterol 0 mg; Carbohydrates 12 g; Fibre 2 g; Sugars 1 g; Added sugars 0 g
Heart-health starts in the kitchen
Heart & Stroke dietitians approve all our heart-healthy recipes, which are higher in fibre and lower in saturated fat, added sugars, cholesterol and salt.
Did you know that up to 80% of premature heart disease and stroke cases can be prevented through healthy lifestyle behaviours, such as eating a healthy diet and being physically active?
Improve your heart and brain health by eating a healthy balanced diet.
All recipes are approved by Heart & Stroke dietitians. To find these recipes and more, visit heartandstroke.ca/recipes or scan the QR Code.
To make a donation today in support of our life-saving research, visit heartandstroke.ca/donors or scan the QR Code.
