Rae Udy

RECIPES: Tofu Dip surrounded by crisp veggies, Vegetable Tempura with Yogurt Tartar Sauce, Super Snack

By Rae Udy

End of school and graduation are great occasions for a party and nutritious appetizers and snacks can add to the fun.
Arrange crisp carrot and celery sticks, radishes and green pepper rings around protein rich Tofu Dip and create a delicious dip that looks as good as it tastes. This creamy dip contains no cholesterol and takes just minutes to make. Tofu can be found in the produce sections of most large markets and in health food stores and provides over eight grams of protein in just four ounces.
Yogurt Tartar Sauce provides a low calorie dip to serve with an assortment of not so low in calorie Tempura Vegetables. Deep fry these crispy treats before the party and reheat in the microwave to serve hot to guests. This may be one way to get your teen to eat their vegetables.
Protein and iron rich Super Snack is easy to make and is sure to become a party favorite. The combination of nuts, seeds and dried fruit offers great variety so adjust the ingredients for your personal taste.
Congratulations to all the deserving graduates and good luck in the future.

TOFU DIP
1 eight ounce package soft tofu, drain well
2 Tablespoons chopped red pepper
2 Tablespoons chopped green pepper
1 teaspoon fresh parsley
2 Tablespoons lemon juice
1 teaspoon olive oil
Combine all ingredients in blender container. Cover and process on low speed until smooth and creamy. Pour into small serving bowl and cover. Chill at least two hours or overnight to firm and blend flavors. Serve as dip with crisp vegetables or crunchy whole grain crackers. Yields one and one-half cups.

YOGURT TARTAR SAUCE
1 cup low fat yogurt or soy yogurt
4 Tablespoons chopped cucumber
2 teaspoons finely chopped green onion
1 teaspoon sweet pickle relish
Combine all ingredients in a small bowl and mix well. Pour into serving bowl and cover. Chill for one hour before serving with hot appetizers or as a thick salad dressing or dip for vegetables. Yields one cup.

TEMPURA VEGETABLES
6 cups bite size pieces of raw cauliflower, broccoli, mushrooms, squash,
carrots or potatoes
2 Tablespoons unbleached flour
2 cups peanut oil, for frying
1 cup whole wheat flour
2 eggs or soy egg substitute
1 cup cold water
Prepare vegetables and lightly dust with two tablespoons flour. Set aside. Pour oil into a two quart heavy saucepan and heat over medium-high heat. Meanwhile, place whole wheat flour into a medium mixing bowl. Add eggs and water to flour and stir just until smooth. Place an ice cube into the batter to help prevent thickening. When oil is hot, dip a few vegetables at a time into the batter. Remove with a fork and carefully add to oil. Fry for two to five minutes or until gold brown and crisp. Remove from oil and drain on paper towels. Lightly sprinkle with salt, if desired. Serve hot to eight.

SUPER SNACK
1 cup walnuts
1 cup pecan halves
1 cup spoon size Shredded Wheat
1 cup puffed rice cereal
1 cup raisins
1 cup whole dates
2 Tablespoons corn oil
2 Tablespoons honey or maple syrup
2 Tablespoons cold water
1 Tablespoon pure vanilla extract
Mix nuts, cereals and dried fruit together in a large bowl. In a small bowl, beat oil, honey, water and vanilla until mixed well. Pour over nut mixture and toss gently until all ingredients are coated with honey syrup. Scoop out onto dry cookie sheet and spread evenly. Bake in a preheated 375 degree oven for five to ten minutes. Stir often to prevent burning around the edges of pan. Remove from oven and cool completely before storing in an airtight container. Yields six cups.