If you’re not hosting the event, ask if you can bring something. Focus on meat and veggies to create some balance with those carb-heavy, high-fat holiday meals. If you’re looking for ideas, try these Cōpare recipes to ease your mind and fill your plate.

Salmon and Chickpea Crepe Pinwheels

Ingredients

• 1/2 cup chickpea flour (also called garbanzo bean flour)
• 1/2 cup plus 3 Tbsp water
• Squeeze of lemon
• Pinch of salt
• 1/2 tsp dill
• 1/4 tsp onion powder
• 2 oz smoked or cured salmon (gravlax-style salmon is great!)

Directions

1. Mix chickpea flour with 1/2 cup water, a squeeze of lemon, salt, dill, and onion powder.
2. Let sit for 5-10 minutes to let the flour absorb the water. Stir with an additional 1-3 Tbsp water to thin to a runny consistency (think thick soup).
3. Heat a small nonstick pan over medium heat.
4. Pour 1/4 cup mix into hot pan, turning to distribute batter in a thin layer over the bottom of the pan.
5. Flip after 2-3 minutes. Bottom should be golden brown. Repeat. Batter should make 3-4 crepes.
6. Lay crepe on a cutting board and let cool slightly. Top with salmon and roll up.
7. Cut roll into 3/4-inch slices, creating pinwheels.

Buffalo Cauliflower

Ingredients

• 1 head cauliflower
• 3 Tbsp olive oil
• 3 Tbsp hot sauce (like Tabasco or Frank’s Red Hot)
• 1/2 tsp garlic powder
• 2 pinches salt
• Optional: 2 additional Tbsp hot sauce and 1/2 tsp cayenne pepper

Directions

1. Preheat oven to 400.
2. Cut cauliflower into florets.
3. Mix olive oil, hot sauce, garlic powder, and salt in a small bowl.
4. Add to cauliflower and toss to coat. Spread coated cauliflower on a baking sheet.
5. Roast cauliflower for 10-15 minutes, turning halfway through.
6. For added heat, mix extra 2Tbsp hot sauce with 1/2tsp cayenne pepper, and toss cooked cauliflower in the mix.
7. Serve with celery sticks and low-calorie bleu cheese or ranch dressing.

Prosciutto Quiche Cups

Ingredients

• 1 bunch asparagus
• 1 Tbsp olive oil, plus more to grease muffin tin
• Salt
• 2 oz thinly sliced prosciutto
• 2 cups raw spinach (may not use full amount in recipe)
• 3 eggs
• 2 Tbsp half and half
• Black pepper
• 2 Tbsp grated parmesan cheese

Directions

1. Preheat oven to 350F.
2. Slice asparagus into thin slices.
3. Heat olive oil in a pan over medium heat. Add asparagus and a small pinch of salt. Cook until the asparagus turns bright green, then set aside to cool slightly.
4. Generously spray or grease a mini muffin tin with olive oil.
5. Cut prosciutto slices to line a mini-muffin tin. (This will probably mean cutting each slice in thirds.)
6. Line each muffin cup with a bit of prosciutto, trying to keep the slice together. Top each slice of prosciutto with a few leaves of spinach.
7. Whisk eggs with half and half, a pinch of salt, and a few grinds of black pepper. Mix in cooked asparagus.
8. Pour egg and asparagus mix into prosciutto/spinach cups.
9. Top each cup with a pinch of grated parmesan cheese.
10. Bake egg cups for 8-12 minutes. Be careful not to overbake- eggs may be a bit wobbly in the center but will continue to cook out of the oven. Serve warm.

 

Grilled Veggies with Tzatziki

Ingredients

• 2-3 small-medium zucchini
• 1 medium eggplant
• 2 Tbsp olive oil
• 2 pinches salt
• Few grinds black pepper
• 1/2 tsp dried oregano

For tzatziki dip:

• 1 medium cucumber
• 1 single-serve container of plain Greek yogurt
• 1 clove garlic, pressed or minced

Directions

1. Preheat oven to 400F.
2. Cut strips or rounds of zucchini and eggplant.
3. Toss veggies with olive oil, the juice from 1/2 a lemon, salt, pepper, and oregano.
4. Spread on a baking sheet and roast for 10-15 minutes, stirring halfway through.
5. For dip, peel and seed cucumber. Grate the cucumber flesh on a fine grate.
6. Squeeze water out of the cucumber, and add it to the yogurt. Stir in garlic, lemon, and a pinch of salt.
7. Dip will become more garlicky as it sits, and can be made up to 2 days in advance.
8. Squeeze half a lemon over veggies just before serving.

The Back Up Plan

If you don’t have the time to cook your own hors-d’oeuvres, not all is lost! A chilled seafood platter (think cocktail shrimp, crab, and/or lobster) is a great option, and the protein should keep hunger pangs at bay.

A veggie platter is another easy option- just try to portion any accompanying dip to 2 Tbsp or less. You can estimate one tablespoon by taking a portion as big as your thumb.

Talk to your Cōpare health coach about what options are best for you to meet your goals- we’re here to help you succeed!