APPETIZERS & SNACKS
Appetizers are designed to take the edge off hunger or to whet the appetite for the main course. Sometimes, appetizers can be a meal in themselves. You’ll find a wide range of tasty tidbits here that everyone will enjoy—even if they can’t eat wheat, dairy, eggs, or cane sugar.
APPETIZER MEATBALLS
Serves 12 (3 meatballs each)
I like to use this recipe when I want something hot on the buffet table, yet I can prepare it ahead of time. A chafing dish works just great, but I’ve also served the meatballs in a slow cooker. Double the recipe for larger groups.
MEATBALLS
1 pound lean ground beef
½ cup crushed gluten-free cornflakes
or gluten-free cracker crumbs
¼ cup finely chopped onion
2 tablespoons ketchup
1 teaspoon dried thyme leaves
1 teaspoon salt
¼ teaspoon black pepper
¼ teaspoon chili powder
SAUCE
1 can (8 ounces) tomato sauce
¼ cup ketchup
2 tablespoons sweet pickle relish
2 tablespoons finely chopped onion
2 tablespoons light brown sugar or
maple sugar
1 tablespoon vinegar
1 tablespoon Lea & Perrins
Worcestershire sauce
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon ground allspice
¼ cup water
1. Preheat oven to 400°F. Grease baking sheet or line with parchment paper.
2. In large bowl, combine beef, cornflakes, onion, ketchup, thyme, salt, pepper, and chili powder until well mixed. Shape into 36 meatballs (about 1 tablespoon each). Place on prepared baking sheet. Bake for 15-20 minutes, until nicely browned.
3. Meanwhile, in medium saucepan, combine tomato sauce, ketchup, pickle relish, tomato sauce, onion, sugar, vinegar, Worcestershire sauce, salt, pepper, allspice, and water. Bring to boiling, lower heat, and simmer for 15 minutes. Add meatballs and simmer another 15 minutes. Spear meatballs with wooden picks.
Nutrition Information (per serving)
Calories 100 • Fat 4g • Protein 8g • Carbohydrates 9g • Cholesterol 14mg • Sodium 470mg • Fiber 1g
BUFFALO WINGS
Serves 16
You can eat these tasty wings plain or dip in your favorite dipping sauce. Have plenty of napkins handy. These wings are a little bit messy—but definitely worth it!
4 poundsf chicken wings
or druimmettes
1 tablespoon olive oil
2 teaspoon celery salt
1 teaspoon powder
1 teaspoon onion powder
1 teaspoon granulated sugar
or fructose powder
1 teaspoon dried oregano leaves
1 teaspoon dried thume leaves
1 teaspoon dry mustard
1 teaspoon ground white pepper
½ teaspoon cayenne pepper
1. Wash and pat the chicken dry with paper towels. If using whole chicken wings, cut off wings at first joint and reserve discarded pieces for another use (such as chicken stock).
2. In large bowl or plastic freezer bag, toss wings with olive oil. Combine remaining ingredients. Then toss wings with spice mixture until thoroughly coated.
3. Refrigerate at least 2 hours or overnight. Arrange wings in shallow baking pan or on baking sheet. Preheat oven to 450°F. Bake wings for 12-15 minutes on middle rack of oven. Turn wings and continue baking for another 12-15 minutes, until crispy. As an alternative, you may grill wings on barbecue grill until done. Serve with dipping sauce of your choice.
Nutrition Information (per serving)
Calories 300 • Fat 20g • Protein 26g • Carbohydrates 1g • Cholesterol 79mg • Sodium 77mg • Fiber 0.5g
Note: You can make your own dry mustard by grinding mustard seeds in a small coffee grinder.
CHICKEN FINGERS
Serves 4 (½ breast each)
Kids love this easy-to-make dish. You can bake a bunch and freeze them. They make great snacks for after-school treats.
4 boneless, skinless chicken breast halves
1 egg, beaten
½ cup 2% milk (cow, rice, or soy)
Breading Mix (page 118)
¼ cup canola oil, for frying
Salt
Pepper
1. Slice each chicken breast diagonally into ½-inch-wide strips. Whisk together egg and milk in bowl. Dip each strip into egg mixture, then into breading mix.
2. Heat oil in deep pan or skillet. Fry chicken fingers in oil until browned, turning to promote even browning. Add salt and pepper to taste. Or bake on nonstick baking sheet at 350°F for 30 minutes, until nicely browned.
Nutrition Information (per serving)
Calories 270 • Fat 16g • Protein 28g • Carbohydrates 1g • Cholesterol 110mg • Sodium 90mg • Fiber 1g
Egg-free Chicken Fingers: Omit egg and dip chicken in milk only. Bake as directed.
MINIATURE CHICKEN OR TUNA SALAD FOCACCIA SANDWICHES
Makes 20 sandwiches (Serves 10, 2 sandwiches each)
Focaccia makes extremely flavorful sandwiches and is so simple to prepare. Choose from this wide variety of savory fillings to spread between pieces of the focaccia. If you are making them for a party, arrange decoratively on a large platter garnished with sprigs of fresh parsley or your favorite herbs.
2 cups ground cooked chicken (about
2 whole chicken breasts), or 2 cups
low-salt canned tuna (about
4 small cans)
½ cup Homemade Mayonnaise
(page 115)
1 teaspoon dried thyme leaves
1 teaspoon dried dill weed
1 teaspoon onion powder
½ teaspoon celery salt
¼ teaspoon black pepper
Focaccia (page 23)
Fresh parsley or herbs, for garnish
(optional)
1. Combine all chicken or tuna salad ingredients in bowl and mash together with fork. Chill until serving time.
2. Cut focaccia into 20 equal pieces. Using sharp, serrated knife, carefully slice each piece horizontally. Spread 2 tablespoons of filling between 2 slices. Garnish with fresh parsley or herbs and serve immediately or cover tightly and refrigerate up to 4 hours.
Nutrition Information (for filling for 2 sandwiches)6
Calories 135 • Fat 8g • Protein 6g • Carbohydrates 10g • Cholesterol 34mg • Sodium 205mg • Fiber 0.5g
ADDITIONAL FILLINGS • Thinly sliced cucumber, red onion, Ranch Dressing (page 95), and lettuce.
• Paper-thin slices of prosciutto and Granny Smith apples, fresh basil leaves, mayonnaise, and lettuce.
• Softened goat cheese (or creamed tofu) with raisins, orange marmalade, whole mint leaves, and lettuce. (Goat cheese is not dairy-free.)
• Paper-thin slices of roast beef and red onion, gluten-free horseradish sauce, butter or margarine, and lettuce.
• Thinly sliced plum tomatoes, red onion, guacamole dip, and lettuce.
• Thinly sliced smoked turkey, red onion, Dijon mustard, and lettuce.
• Paper-thin slices of smoked ham, hummus, and lettuce.
• Crumbled crisp bacon, finely chopped oven-dried tomatoes, and lettuce.
OVEN ~ BAKED CRAB CAKES
Makes 16 crab cakes (Serves 8)
Crab cakes are featured here as an appetizer, but you can make them larger for a main course. I like to keep Phillip’s shelled and canned (pasteurized) crabmeat on hand so I can make crab cakes at a moment’s notice.
1 pound shelled crabmeat
1 celery stalk, finely chopped
1 tablespoon dried minced onion,
or 2 tablespoons grated fresh onion
2 teaspoons Seafood Seasoning
(page 120)
1 tablespoon chopped fresh parsley
1 tablespoon Lea & Perrins
Worcestershire sauce
1 teaspoon Italian seasoning
½ cup purchased mayonnaise
or Homemade Mayonnaise
(page 115)
1 tablespoon baking powder
1 cup gluten-free bread crumbs
Cocktail sauce, for dipping
1. Preheat oven to 400°F. Grease baking sheet or line with parchment paper.
2. Pick over shelled crabmeat. Combine all ingredients (except cocktail sauce) in food processor. Process until thoroughly mixed. Shape mixture into 16 small crab cakes. Arrange on prepared baking sheet.
3. Bake on lower rack for about 10 minutes per side, or until both sides are gently browned. Serve with cocktail sauce.
Nutrition Information (per serving)
Calories 110 • Fat 6g • Protein 7g • Carbohydrates 6g • Cholesterol 29mg • Sodium 443mg • Fiber .5g
CHIP DIP
Makes 1½ cups (Serves 12)
This dip has much more flavor when made with the dairy ingredients. If dairy isn’t appropriate for your diet, use the substitutes but you may need to boost the seasonings a bit. And a teaspoon of butter-flavored extract will help also.
1 package (8 ounces) cream cheese
(cow or soy), at room temperature,
or 1 package (10 ounces) soft
silken tofu
4 ounces crumbled feta cheese,
or ½ cup soft silken tofu
2 tablespoons 2% milk (cow, rice,
or soy)
2 teaspoons Italian seasoning
1 to 2 garlic cloves (or to taste)
½ teaspoon cracked black pepper
Process all ingredients in food processor until very smooth. Add more milk, 1 tablespoon at a time, if mixture is too stiff. Garnish as desired. Serve with crackers, chips, or vegetables.
Nutrition Information (per 2-tablespoon serving)
Calories 80 • Fat 8g • Protein 2g • Carbohydrates 1g • Cholesterol 25mg • Sodium 110mg • Fiber 0.5g
Variation
Garnish with chopped green onion, black olives, tomatoes, chives, etc.
CHUTNEY APPETIZER SPREAD
Makes slightly less than 2 cups (Serves 6)
The sweet-and-spicy flavor of chutney melds wonderfully with creamy, mellow cream cheese (or tofu). This combination seems unlikely yet produces a wonderful taste sensation. And if you have the chutney on hand, you can whip this dish up in seconds. If you’re not using cream cheese, add a teaspoon of butter-flavored extract to lend a “dairy” taste.
1 package (8 ounces) cream cheese
(cow or soy), at room temperature,
or 1 package (10 ounces) soft
silken tofu
¼ cup chopped fresh cilantro, packed
2 tablespoons grated fresh onion
¼ teaspoon salt
¼ teaspoon white pepper
⅔ cup gluten-free mango chutney
¼ teaspoon crushed red pepper flakes
In food processor, process cream cheese, cilantro, onion, salt, and pepper. Stir in chutney and red pepper flakes. Refrigerate if not serving immediately.
Nutrition Information (per ⅓-cup serving)
Calories 166 • Fat 15g • Protein 3g • Carbohydrates 11g • Cholesterol 42mg • Sodium 415mg • Fiber 0.5g
HOT SEAFOOD DIP
Makes about 2 cups (Serves 8)
If you don’t use cream cheese yet want to replicate the dairy taste, try adding a teaspoon of butter-flavored extract.
1 cup cooked crabmeat
1 package (8 ounces) cream cheese
(cow or soy), at room temperature,
or 1 package (10 ounces) soft
silken tofu
2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1 teaspoon horseradish sauce, or
½ teaspoon fresh grated horseradish
2 tablespoons finely chopped onion
1 to 2 teaspoons Seafood Seasoning
(page 120)
1 celery stalk, finely chopped
2 tablespoons fresh chopped parsley,
for garnish
Dash paprika, for garnish
1. Prepare crabmeat by discarding any cartilage or bones. If crabmeat has been previously frozen or contains a lot of water, drain in a sieve while pressing firmly with a paper towel. Chop finely and set aside.
2. Combine cream cheese, mustard, lemon juice, horseradish sauce, onion, and seafood seasoning in food processor. Puree mixture until very smooth. Stir in celery and prepared crabmeat.
3. Spoon mixture into ovenproof bowl and heat to serving temperature, either by baking in a 350°F oven for 15-20 minutes or in microwave oven at Low-Medium setting until mixture reaches desired temperature.
4. Garnish with chopped parsley and dash of paprika. Serve hot with crackers or crisp-bread.
Nutrition Information (per ½-cup serving)
Calories 125 • Fat 11g • Protein 6g • Carbohydrates 2g • Cholesterol 46mg • Sodium 342mg • Fiber 5g
PRETZELS
Makes 30 pretzels
This recipe works best if you make the little stick-style pretzels.
1 tablespoon active dry yeast ½ cup sorghum flour or brown rice flour ½ cup tapioca flour 2 teaspoons xanthan gum ½ teaspoon salt 1 teaspoon onion powder 1 teaspoon unflavored gelatin powder ⅔ cup warm 2% milk (cow, rice, or soy) (110°F) ½ teaspoon sugar or honey 1 tablespoon olive oil 1 teaspoon vinegar 1 large egg white, beaten to foam7 1 tablespoon coarse salt (optional) 1. In medium mixer bowl, blend dry ingredients on low speed. Add milk, sugar, oil, and vinegar. Beat for 3 minutes at high speed. The batter will be soft.
2. Place dough in large, heavy-duty reclosable bag that has a ¼-inch opening cut diagonally on one corner. Squeeze dough through opening in straight sticks onto greased baking sheet. Hold bag upright to squeeze dough out. Also, hold bag with seam on top, rather than at side. Brush lightly with beaten egg white (or egg alternative). Place pretzels in warm place to rise 10-15 minutes, or until pretzels reach desired size.
3. Preheat oven to 400°F. Sprinkle pretzels with coarse salt (if using) and bake about 15 minutes, until they are dry and golden brown.
Nutrition Information (per pretzel)
Calories 30 • Fat 0.5g • Protein 1g • Carbohydrates 5g • Cholesterol 0mg • Sodium 228mg • Fiber 0.5g
Variation
For wider, softer pretzels cut opening ½ inch wide and remove pretzels from oven when lightly, not darkly, browned. (Optional: After first rising, immerse pretzels in 2 inches of simmering water with 1 tablespoon baking soda for 30 seconds, then return to baking sheet and bake as directed.) Store pretzels in airtight container to retain softness.
SAVORY CRACKERS
Makes about 20 crackers (Serves 10)
These crackers are very easy to make and also travel well. Try adding your favorite dried herbs for variety.
¼ cup sorghum flour or
brown rice flour
¼ cup potato starch
¼ cup sweet rice flour
½ teaspoon xanthan gum
¼ teaspoon baking soda
½ teaspoon salt
2 tablespoons grated Parmesan cheese
(cow, rice, or soy)
1 teaspoon onion powder,
or 1 tablespoon grated fresh onion
2 tablespoons butter, melted, or
canola oil
1 tablespoon honey or agave nectar
3 tablespoons toasted sesame seeds
2 tablespoons 2% milk (cow, rice,
or soy)
1 teaspoon vinegar or fresh lemon juice
1. Preheat oven to 350°F. Grease baking sheet or line with parchment paper.
2. In food processor, combine flours, xanthan gum, baking soda, salt, Parmesan cheese, and onion powder. Add butter, honey, sesame seeds, milk, and vinegar. Mix until dough forms soft ball.
3. Shape dough into 20 balls, each 1 inch in diameter, and place on prepared baking sheet at least 2 inches apart. Using bottom of a drinking glass or rolling pin, flatten balls to approximately ⅛-inch thickness. Use fingers to smooth edges of the circle.
4. If you prefer not to hand-shape crackers, roll dough to ⅛-inch thickness on baking sheet. Then, using cookie cutter or biscuit cutter, cut crackers to desired shapes. Peel off unused dough and hand-shape these scraps into crackers.
5. Bake for 12-15 minutes, until crackers look firm and slightly toasted. Turn each cracker and bake another 5-7 minutes, or until golden brown. (Sprinkle with additional sesame seeds and salt, if desired.)
Nutrition Information (per serving)
Calories 50 • Fat 2g • Protein 1g • Carbohydrates 7g • Cholesterol 4mg • Sodium 91mg • Fiber 0.5g
PARTY MIX
Makes 8 cups (Serves 16)
You can use any cereal you like in this dish as long as it’s gluten-free. Remember that the larger the pieces are, the easier it will be to eat.
1 recipe Pretzels (page 85), or use
Glutano brand pretzels
4 cups puffed corn, corn chips, or
other cereal (Amaranth Snackers,
see Resources, are a good choice.)
1 cup coarsely chopped pecans or
walnuts
1 cup almonds or pumpkin seeds
½ cup sunflower seeds
¼ cup (½ stick) butter or margarine,
melted, or use cooking spray
½ teaspoon garlic powder or
onion powder
2 teaspoons Italian seasoning
1 tablespoon wheat-free tamari
soy sauce
½ cup grated Parmesan cheese (cow,
rice, or soy—may omit, but with
some loss of flavor)
1 teaspoon paprika
1. Combine pretzels, cereal, nuts, and seeds in large bowl. Add melted butter to mixture, stirring until thoroughly coated. In small bowl, combine garlic powder, Italian seasoning, soy sauce, Parmesan cheese (if using), and paprika and stir until thoroughly mixed. Add to cereal mixture and toss until thoroughly coated. Spread mixture on large baking sheet.
2. Bake at 275°F for 45-50 minutes, or until mixture is lightly browned. Stir occasionally while mixture browns. Store in airtight container.
Nutrition Information (per ½-cup serving)
Calories 195 • Fat 15g • Protein 6g • Carbohydrates 10g • Cholesterol 10mg • Sodium 110mg • Fiber 3g
Variations
For a different taste sensation, replace soy sauce with gluten-free Worcestershire sauce and replace Italian seasoning with your favorite herb mix or gluten-free seasoned salt. You may use other cereals beside puffed corn, depending on your individual food sensitivities.
