By Juanita Stone,2014-10-17 04:27
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    Discover Delicious Tapas

    Debbie King, MS RD LD


    Tapas were invented as an evening snack in Spain over 200 years ago. Originally tapas were served on small plates placed on top of a drink to keep the flies out. Today you will find tapas restaurants in major cities where they serve several different tapas to create an entire meal. While tapas originated in Spain, they were transported to other countries for that little bite of something to fight off hunger before the evening meal. You are probably more familiar with the French term hors d'oeuvres, or the Italian

    term antipasti.

    Spanish tapas incorporate intense flavors and a wide variety of foods so they can be used to create a holiday party or provide munchies during a football game. Tapas are as varied as the food used to prepare them, some are served hot, others cold. Tapas can be prepared in a few minutes and some you can make anytime and can keep them on hand to serve drop in guests.

    Tapas are usually served as a finger food, if needed a toothpick is used in place of silverware. They are always served on tea-cup sized plates so they encourage eating small portions, allowing you to sample many items without over doing it. Wherever tapas are served there is always a bowl of toasted nuts, a bowl of olives, and a plate of bite-sized fresh vegetables.

    Make tapas a scrumptious part of your next celebration by using your smallest plates, or buying “dessert plates” in place of dinner plates and use finger foods or those that can be eaten with toothpicks.

    ; Kalamata olives, marinated in fresh thyme

    ; Toasted Nuts

    ; Carrots sticks and cucumber slices served with a spicy salsa

    ; Roasted sweet potatoes

    ; Cherry tomatoes stuffed with Spanish olives

    ; Try one of the recipes below

    A big advantage of eating tapas is that they are served in small portions. Research shows that eating food on small plates reduces our calorie intake tapas are a good choice. Next time you plan a party think small portions, and you find that you actually need less food.

Next Class:

    Tuesday, February 5 Heart Healthy Cooking

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    Courtesy of Debbie King, MS RD LD

    Page 1 of 5

Spiced Almonds

    In a large measuring cup place

     3 cups raw almonds

    Cover with water and let sit for at least 15 minutes

    In the mean time, measure in a separate bowl

     ? cup succanat sugar

     1 teaspoon dried thyme

     1 teaspoon ground cumin

     1 teaspoon sea salt

     ? teaspoon cayenne pepper, optional

    Mix together and set aside.

    Drain water from almonds and then toss with succanat mixture. Pour onto a large rimmed baking pan coated with cooking spray. Spread evenly on pan and bake at 300 degrees for 20 minutes, stir nuts and return to oven, reducing heat to 200 degress for 40 minutes. Remove from heat and then let sit until cool.

    Store in an air tight container for 10 days. If storing longer keep in the freezer for up to 90 days.

Olive Bruschetta

    Olive Mixture

    In a food processor measure

    ? cup pitted kalamata olives

    2 cloves garlic

    2 teaspoon fresh rosemary leaves

    Pulse until finely chopped, transfer to a bowl and crush with the back of a spoon.


    In a separate bowl

    ? cup chopped parsley

    1 ? Tablespoons lime zest

    1 Tablespoon lime juice

    Stir together and set aside.

Bread crisps

     Slice whole grain bread into ? inch slices. Place on cookie sheet and place under broiler for 1-2 minutes until lightly toasted. Turn bread over and return to broiler until this side is lightly toasted. Remove from oven and rub each slice with fresh garlic and set aside.


     Slice tomatoes and set aside.

To assemble bruschetta--

    Spread olive mixture on bread crisps, top with a slice of tomato and sprinkle with lime mixture.

    Courtesy of Debbie King, MS RD LD

    Page 2 of 5

Mexican Polenta

    (Adapted Vegetarian Times September 2007)

    This recipe is a spin on tacos-but much heartier and easier to serve. You can make your own Mexican seasoning by combining ? tsp. chili powder, ? tsp. cumin, ? tsp. paprika, ? tsp cayenne pepper, and ? tsp. salt. Prepare the mix in larger batches and keep in an airtight container, ready to go.

    Turn broiler on high and on a cookie sheet coated with cooking spray place

    12 ? inch polenta slices, cut from 18-oz tube

    Broil 5 minutes on each side or until browned. Remove from broiler and set aside.

In a skillet place

     ? cup vegetable broth

    1 sweet onion, diced

    Cook until onion is soft and lightly browned, then add

    1 clove garlic, minced

    1 teaspoon grated lime zest

    ? teaspoon chili powder

    ? teaspoon cumin

    ? teaspoon paprika

    ? teaspoon cayenne pepper, optional

    1 15.5-oz can red kidney beans (low-sodium is an option), rinsed and drained

    1 14.5-oz can petite diced tomatoes with jalapenos or mild chilis Let simmer 5-6 minutes until it is heated.

    To serve place one slice of polenta on a plate, with 2 Tablespoons of the bean mixture, and topped with chopped cilantro.

Marinated olives

    In a small skillet place

    2 teaspoons fennel seeds

    2 teaspoons cumin seeds

    Dry fry seeds until you hear popping sounds and the fragrance of the herbs. Set aside to cool.

In a large bowl place

    2 teaspoon grated orange peel (1 medium orange)

    2 Tablespoons fresh orange juice

    2 teaspoons grated lemon peel (2 lemons)

    2 Tablespoons fresh lemon juice

    3 green onions finely chopped

    1 Tablespoon fresh mint, chopped

    1 Tablespoon fresh parsley, chopped

    Stir until mixed together then add toasted seeds and toss again. Then add

    1 ? cup green olives

    1 ? cup black olives

    Toss together and let sit for 1-2 days in refrigerator before serving.

    Courtesy of Debbie King, MS RD LD

    Page 3 of 5


    Black olives

    Green olives

    Grape Tomatoes


    Place one of each on a toothpick and serve.

Chocolate Tofu Mousse

    In small sauce pan

    1 cup semi-sweet non-dairy chocolate chips

     ? cup soymilk

    Heat on low until chips have just melted, do not boil.

In a food processor add

    1 - 12.3 oz. packages of Mori-Nu Silken Style Tofu, firm

    1 Tablespoon vanilla

    ? teaspoon cinnamon

    Blend until tofu is smooth then add melted chocolate chips, process until chocolate is

    incorporated and mixture is smooth and airy.

Refrigerate for 4-6 hours before serving. Serve with a Tablespoon scoop and top with

    apples, grapes or berries.

    Courtesy of Debbie King, MS RD LD

    Page 4 of 5

Pound Cake

    (Vegetarian Times 4/07)

    In a food processor measure

     ? box (6 ounces) silken tofu drained (soft or firm will work)

     1/3 organic sugar

     1/3 cup succanat

     ? cup grape-seed or other vegetable oil

     ? cup vanilla soy or rice milk

     1 Tablespoon vanilla

    Blend until tofu is smooth and mixture is creamy.

In a medium bowl measure

     ? cup unbleached white flour, or use barley or oat flour

     ? cup whole wheat pastry flour

     1 ? teaspoon baking powder

     1 teaspoon baking soda

     ? teaspoon salt

    Whisk together until well mixed and then fold in tofu mixture. Stir until flour mixture is

    moistened but do not over mix. Pour into a 8X8 inch baking pan that has been coated

    with cooking spray and bake at 350 degrees for 25-30 minutes. A toothpick will come

    out clean when done. Remove from baking pan and let cool. Then cut into 1 inch squares and serve with Maple Apple Sauce.

Maple Apple Sauce

    In a sauce pan place

     1 apple peeled and cut into small pieces

     2 Tablespoons water

    Cook on medium heat until apples are soft, then add

     1 cup maple syrup

    Bring to a soft boil and the reduce heat and let simmer 2-3 minutes. Remove from heat and add

     ? teaspoon cinnamon

    Stir together and the serve warm. May be used on pound cake, or pancakes.

    Courtesy of Debbie King, MS RD LD

    Page 5 of 5

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