Healthy Holiday Finger Food, Written by: Kayte Corrigan

Need a dish to pass? Planning a party? Want to do it without all the carbs and fat that are usually in the hors d’oeuvres and appetizers? Us too. Forgo the usual cheese spreads and  heavy dips. Leave the battered and fried fare off the list this year. You can do more than just a veggie tray to provide healthy options for munching guests.

On our table spread today we have a classic spinach dip, but we’re eating ours clean and without the cream. It’s amazing how far low-fat cottage cheese can go! Next we have  sweet potato quinoa cakes with blackberry salsa. Warm, whole foods bring a fantastic new take on old potato cakes and they are filling too! Lastly, we aren’t letting our shrimp cocktail get tired, try this savory new twist. And we’ll give you all the recipes too.

Clean Eating Spinach Dip
(Makes approximately 6 cups)

1 (16 oz.) container low-fat cottage cheese
10 oz. container frozen spinach, thawed
8 oz. can water chestnuts, chopped fine
2 tbsp. onion powder
1 tsp. dried parsley
2 tsp. garlic powder
1/2 tsp. salt


Step 1 – Using a blender, blend the cottage cheese until it is smooth and creamy.

Step 2 – Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Nutritional Content
1 serving = 1/2 cup

Calories: 64
Total Fat: 1 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 3 mg
Sodium: 151 mg
Carbohydrates: 7 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 6 gm
Estimated Glycemic Load: 4


Sweet Potato Qunioa Cakes w/ Black Berry Salsa


1 medium sweet potato (about 6 oz), peeled and chopped

1/2 red onion, diced

1/2 teaspoon salt

1/2 teaspoon pepper

2 garlic cloves, minced

1 tablespoon olive oil

1/2 cup cooked quinoa

1/4 cup whole wheat bread crumbs

1/4 cup finely grated Parmesan cheese

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh basil

1 large egg, lightly beaten

Heat a large skillet over medium-low heat and add 1/2 tablespoons olive oil. Add in sweet potato, onion, 1/4 teaspoon of salt and 1/4 teaspoon of pepper, stir, cover and cook for 10-12 minutes, or until potato is soft. Remove lid and add garlic, cooking for 30 seconds.

Transfer potato mixture to a large bowl (slightly mashing potato with a fork) and add quinoa, breadcrumbs, cheese, herbs, remaining salt and pepper and mix well. Once combined, add in egg, then mix until moistened. Using your hands to bring it together, form four equally-sized patties.

Heat the same skillet over medium heat and add olive oil. Add cakes and cook for 3-4 minutes per side, or until golden brown. Serve with blackberry salsa.

Blackberry Salsa

1 pint fresh blackberries, chopped

1/2 red onion, finely diced

1/2 jalapeno, finely diced

1/2 cup chopped cilantro

the juice of 1 lime

salt and pepper to taste

Combine all ingredients together in a bowl and mix.


Lemon Garlic Shrimp


3 tablespoons minced garlic

2 tablespoons extra-virgin olive oil

1/4 cup lemon juice

1/4 cup minced fresh parsley

1/2 teaspoon kosher salt

1/2 teaspoon pepper

1 1/4 pounds cooked shrimp


Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.


Per serving: 73 calories; 3 g fat ( 0 g sat , 2 g mono ); 92 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium.

Healthy Tailgate Snack – Sweet Potato Fries with a Kick, Written by: Kayte Corrigan

Through out football season we’ll be glued to the TV, travelling to tailgates, and watching our own modern day gladiators battle it out in the Western World’s coliseum. Whether your hosting, contributing, or sharing snacks keeping fans happy and healthy help narrow down your options for game day. This season we encourage you to share nutritious tailgating treats. We hope to have a long list of health conscious choices tested for fan approval by Superbowl Sunday.

Send us your snacks here: or leave it in a comment on this post!

For this weekend’s blitz try Sweet Potato Fries With a Kick!

Recipe from Trainer, Kayte Walsh

I make these all the time for a side dish with dinner or game time or movie night snack. 2 or 3 potatoes make a great batch to share with a couple people. You can use either sweet potatoes (gold color) or yams (orange color), but I prefer sweet potatoes because they seem to come out a little firmer yet still soft in the center.

Preheat your oven to 350. Start by peeling and cutting the chosen potatoes into fries. Thickness depends on you. I like a little narrower than the average steak fries. Toss cut potatoes in a bowl with a little Extra Virgin Olive Oil and sprinkle on some cayenne pepper (that’s where the kick comes from). Spread out on a cookie sheet and bake for 30 min turning the fries over at the half way mark. So simple, so nutritious, but beware of dipping sauces with lots of fat or sugar. I like a just little touch of ketchup or even on their own!