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3 Simple Halloween recipes

A green dip is simply made in the

A green dip is simply made in the blender with a mild chili, cilantro, mayonnaise, sour cream and garlic.  Credit: Marge Perry


The chili pepper makes the dip mildly spicy. It may be omitted or doubled, depending on your preference. Use cut-up vegetables to decorate the dip.

1 cup cilantro leaves

1 serrano (or jalapeño) pepper, seeded

1 small clove garlic

1/2 cup canola mayonnaise

1/3 cup reduced-fat sour cream

1 tablespoon olive oil

1 teaspoon white wine vinegar

1/4 teaspoon salt

Combine all ingredients in the blender and puree until smooth. Makes 8 servings.

Nutritional analysis for each serving: 72 calories, 1 g protein, 1 g carbohydrate, 0 fiber, 7 g fat, 1 g saturated fat, 195 mg sodium

TIP: The Green Mystery Dip may be made up to 4 days ahead and kept tightly covered in the refrigerator.



1 large egg white

1 tablespoon lime juice

2 cups roasted pumpkin seeds

1 teaspoon ground cumin

1 teaspoon ground chipotle chili powder

1 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon ground coriander

1. Preheat the oven to 300 degrees. Coat a large baking sheet pan with cooking spray.

2. Beat the egg white until frothy; stir in the lime juice. Add the pumpkin seeds and toss well.

3. Combine the cumin, chipotle chili powder, salt, garlic powder and coriander in a medium bowl. Add the pumpkin seeds and toss until they are evenly and well-coated.

4. Spread the pumpkin seeds out evenly on the sheet pan and bake 7 minutes. Rotate the pan and bake until the spice blend adheres and has deepened in color, about another 7 minutes. Makes 8 servings.

Nutritional analysis for each serving: 175 calories, 9 g protein, 5 g carbohydrates, 2 g fiber, 15 g fat, 3 g saturated fat, 318 mg sodium



4 pita breads

2 ripe avocados

1/2 teaspoon salt

1 tablespoon fresh lime juice

4 Persian cucumbers, cut in 1/4-inch slices

4 sticks mozzarella string cheese, cut across into rounds

1/4 cup sliced black olives

2 tablespoons finely chopped red bell pepper

2 tablespoons finely chopped green bell pepper

1. Toast the whole pitas. (If they don’t fit in your toaster, this may be done directly on the rack in a 425 degree oven.)

2. Mash the avocado in a medium bowl; stir in the salt and lime juice. Spread the mash evenly on top of the pitas.

3. Place cucumber slices randomly over the avocado. Top each with a round of cheese followed by an olive slice. Place a green or red pepper bit in the hole of the olive.

4. Cut each pita into 4 wedges to serve. Makes 16 servings.

Nutritional analysis for each serving: 101 calories, 4 g protein, 11 g carbohydrates, 1 g fiber, 5 g fat, 1 g saturated fat, 205 mg sodium

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