Holiday Hors d'oeuvres.

Vibrant colors of red and green, gold and silver, shimmer on packages, tables, and cards. Those brilliant clear colors set the tone for a season of rejoicing. Celebrations, open houses, gatherings of family and friends mark the time of the year when the most important birthday of all is remembered.

An atmosphere of hospitality and anticipation fills the air during the holidays. Invitations range from the casual "You all come ..." to the formal "Your presence is requested ..." Such joyous times include not only festive decorations, but also very special foods.

Holiday memories often center around the food. Remember participating in preparing the holiday meal? My first kitchen opportunity was to stir the Jell-O. I remember the awe at watching those crystals dissolve in hot water and the pride that the job had been done so well. Father provided a chemistry lesson. Mother was grateful for "help." Family times, good memories.

Holiday foods are often very high in fat and sugar. Most people have learned to like the feel of fat in their mouths and the taste of sweet. Plus, we like an overabundance of food. Serving sizes are often much too large. Learning to be satisfied with less will be a benefit to health. Note the serving size of some of the following recipes. A slice of the tea bread has 196 calories, or 70 more than a slice of plain bread with margarine. Only two of the Cheese Triangles are a serving and 126 calories at that. For fewer calories, focus on the stuffed vegetables.

Tasty Meatballs

1 24-ounce can vegeburger
2 1/4 cups bread crumbs
2 cups finely chopped onions
3 cups finely chopped walnuts or
  pecans
2 T. egg replacer
1 19-ounce package tofu, drained
  and mashed
1 t. garlic powder
1 T. soy sauce
1/4 t. Wright's liquid smoke

Mix all ingredients. Form into small (one-inch-diameter) balls. Place on parchment paper on sheet pan, or spray pan with vegetable cooking pray. Bake at 350 [degrees] F for 30 minutes until set but not dried out.

Sauce:

1/4 cup oil
1/4 cup dried chopped onions
1/4 cup packed brown sugar
1/4 cup lemon juice
1 1/2 cups apricot jam
1 cup barbecue sauce
1 t. oregano

Mix all ingredients. Pour over meatballs; cover. Bake 30 minutes at 350 [degrees] F. Bake uncovered last 10 minutes. Serves: 12 with four meatballs. Calories: 240; protein: 16.6 grams; carbohydrate: 12.1 grams; fat: 15.3 grams; cholesterol: 0 milligrams.

Alternatives: Grape jelly may be substituted for apricot jam. Brown gravy is tasty also.

Party Sandwiches

1 small French bread loaf
1 onion, chopped
1 clove garlic, minced
2 T. oil
2 cups shredded low-fat cheddar
  cheese
1 4-ounce can chopped black olives
1 T. lemon juice
3 T. diced green chilies

Split loaf in half lengthwise. In frying pan, saute onion and garlic in oil. Place in bowl and combine with cheese, olives, lemon juice, and chilies. Spread half of the mixture on each half of loaf. Heat on baking sheet at 350 [degrees] F until heated through, about 20 minutes. To serve, cut into 1 1/2-inch-wide slices. Serves: 12. Calories per serving: 247; protein: 9.6 grams; carbohydrate: 25 grams; fat: 12 grams; cholesterol: 19.8 milligrams.

Alternative preparation: Use 12 small French rolls. Cut a one-inch cone from one end of each roll; set cone aside Scoop out most of insides of rolls (may be used for bread crumbs later). Fill each with about 1/4 cup of the olive-cheese filling from above. Replace plugs; wrap each roil in foil. May be frozen. To serve: Heat in 350 [degrees] F oven for 20 minutes; if frozen, heat for 50 minutes.

Apricot-Almond Tea Bread

1 package (6-ounce) dried apricots,
  coarsely chopped
3/4 cup orange juice
1 1/2 cups all-purpose flour
1/2 cup granulated sugar
1/2 cup packed brown sugar
3 1/2 t. baking powder
1 t. salt
3 T. butter or margarine,
  melted
1/2 cup nonfat milk
1 egg
1 cup slivered or whole natural
  almonds, toasted(*)
  and coarsely chopped

Heat oven to 350 [degrees] F. Grease and flour 8 1/2"x 4 1/2"x 2 1/2" loaf pan. In small saucepan bring apricots and juice just to boiling. Pour into large bowl; cool to lukewarm. Add remaining ingredients, except almonds. Mix just to blend. Gently mix in almonds. Turn into pan; level top. Bake for 1 hour, 15 minutes; or until pick comes out clean from center of loaf. Cool 10 minutes in pan; turn out to rack to continue cooling. Slice to serve. Serves: 16 slices. Calories per slice: 196; carbohydrate: 31 grams; fat: 7 grams; cholesterol: 13 milligrams; sodium: 250 milligrams; fiber: 2 grams.

(*) To toast nuts: Spread on ungreased baking sheet. Bake at 350o F 5-10 minutes or until browned Stir to brown evenly.

Cheese Triangles

1 pound feta cheese, grated
1/4 cup Parmesan cheese, grated
2 eggs, beaten
1 t. oregano
1 t. olive oil
1 pound phyllo dough
2 cups melted butter

Combine feta cheese, Parmesan cheese, eggs, oregano, and olive oil. Mix well and set aside. Lay one phyllo sheet on a flat surface. Brush with melted butter. Cover with second phyllo sheet. Brush with butter. Repeat with one more sheet. Cut the three phyllo sheets lengthwise in equal-size strips about 2 1/2 inches wide. Place heaping teaspoon of filling at bottom of each strip. Fold flag fashion, folding phyllo over filling. Continue to fold strip, maintaining triangular shape. Brush top with melted butter. Place on lightly oiled baking sheet. Repeat with remaining phyllo sheets and filling. Bake at 400 [degrees] F for 15-20 minutes or until golden brown. Serves: 20 with two triangles each. Calories per serving: 126; protein: 4.5 grams; carbohydrate: 2.8 grams; fat: 11 grams; cholesterol: 55 milligrams.

Note: When not using phyllo dough, keep it covered with a damp cloth to prevent it from drying out.

Stuffed Mushrooms

50 extra-large mushrooms
1 large onion,
  finely chopped
1/2 cup margarine, melted
2 10-ounce packages of frozen
  chopped spinach, cooked and
  drained
2 1/2 cups seasoned stuffing mix
1 cup grated fresh Parmesan
  cheese
1 t. garlic salt
1/2 t. thyme

Wash mushrooms and remove centers. Finely dice mushroom centers. Saute mushroom centers and onions in margarine. Combine with remaining ingredients. Mound 1 heaping tablespoon in the hollow of the large mushrooms. Bake at 350 [degrees] F for 20 minutes. Serve warm or at room temperature. Serves: 25 with two mushrooms each. Calories per serving: 58; protein: 1.7 grams; carbohydrate: 5.1 grams; fat: 4 grams; cholesterol: 0 milligrams.

Shaped Bean Pate

2 15-ounce cans cannellini (white
   kidney) beans, rinsed and
   drained
2 T. olive oil
2 cloves garlic, minced
3/4 t. dry thyme
1/2 t. soy sauce
2 T. grated Parmesan cheese
2 T. minced fresh parsley
  Toasted French bread slices, or
  other breads

In bowl, mash beans. In small frying pan, heat oil and saute garlic until just golden. Mix with beans, thyme, soy sauce, Parmesan cheese, and 1 tablespoon parsley. Line a 1 1/2-cup mold or bowl with wax paper. Scrape pate into bowl and press down with spatula. Cover and chill at least 30 minutes. Unmold and sprinkle with remaining parsley. Surround pate with small slices of toast. Serves: 8 with 3 tablespoons each. Calories per serving without bread: 134; protein: 7 grams; carbohydrate: 18 grams; fat: 4 grams; cholesterol: 1.2 milligrams.

Spanakopeta

2 T. olive oil
1 small onion, minced
15-20 parsley sprigs, minced
1 cup feta cheese, crumbled
6 eggs, lightly beaten
  salt to taste
2 10-ounce packages frozen
  chopped spinach, thawed and
  drained
12 sheets phyllo dough (1/2-pound)
1 cup margarine, melted

In heavy skillet, heat olive oil. Add onion and stir until golden. Mix with parsley, feta cheese, eggs, salt and spinach. Mix thoroughly. Brush a 9" x 13" baking dish with melted margarine. Line dish with one layer of phyllo pastry. Fold edges back over dough to fit dish. Brush generously with margarine. Repeat layering and spreading with margarine, until there are six layers of phyllo dough. Spoon in spinach mixture and smooth it over pastry. Cover with another layer of phyllo dough and brush with margarine. Bake at 375 [degrees] F for 45 minutes or until puffed and golden brown. Remove from oven. Cool slightly. Cut into 24 squares. Serve warm. Yield: 5.2 grams; fat: 7.8 grams; cholesterol: 57 milligrams.

Garbanzo Dip(*)

1 15-ounce can garbanzos, drained
1/3 cup lemon juice
1/3 cup sesame tahini
1 garlic clove
1/2 t. salt

Combine all ingredients in blender. Process until smooth. Chill overnight. Serve with fresh vegetables or chips. Serves: 12. Calories per serving: 55; protein: 3 grams; fat: 2 grams; fiber: 2 grams; cholesterol: 0 milligrams.

(*) Recipe is from Very Innovative Parties, Loma Linda University Dental Auxiliary, P.O. Box 382, Loma Linda, CA 92354.

RELATED ARTICLE: Stuffed Cherry Tomatoes

1/2 cup part-skim ricotta cheese
2 T. Parmesan cheese
1 1/2 T. very thinly sliced scallions
20-25 cherry tomatoes
2 t. minced scallions, green part only
  fresh parsley sprigs or red-leaf lettuce

In small bowl, combine ricotta cheese, Parmesan cheese, and scallions. Cover and chill. Prepare tomato cups by removing stems and slicing off a quarter of the bottom of each tomato; they sit more securely on stem end. With the tip of a knife, scoop out the pulp and gently squeeze out the seeds and juice. Discard sliced-off caps, seeds, and juice. Using a teaspoon, stuff each tomato with some of the cheese mixture. Sprinkle the green pieces of scallion on top of each cup for garnish. Chill as flavors blend for at least 30 minutes. Serve on a bed of parsley or red-leaf lettuce. Serves: 10 with two tomato cups each. Calories per serving: 45; protein: 3 grams; carbohydrate: 6 grams; fat: 1.6 grams; cholesterol: 4.8 milligrams.

RELATED ARTICLE: Surviving the Holidays Without Blowing Your Diet

by Carol S. Baker, M.S., R.D.

The holidays bring a time of excitement and celebration. They' can also spell disaster "for dieters who feel they are missing out on the sweet delights of the season. If you and your physician have determined that making lifestyle changes in diet and exercise is important to improving your health, together you can set appropriate goals for changes that will provide long-term benefits. As you approach the holidays, consider success in sticking to your plan a challenge that you can achieve. The improvements you are making in your diet, can survive.

Tips you count on for making positive choices every day are the same ones you can rely on during the holidays. Some of the most important actions you can take include the following:

Don't skip meals. Breakfast skippers tend to eat more later. Eat at regular, times whenever possible

Drink water. A glass of water' 15-20 minutes before mealtime can minimize hunger and overeating.

Think fresh. Choose fresh fruits and vegetables as a major part of meals.

Use nonfood rewards. Acknowledge your accomplishments with something other than food.

Exercise. Maintain a routine in your exercise program. Find indoor activities to use when the weather limits being outdoors.

The holidays do require a stronger determination. Special suggestions that will help you make it through holiday parties include:

Eat Before you arrive. If you go to a party famished, you will be more likely to overindulge.

Expect temptations. Decide ahead of time what your limits are and be prepared to say "No, thank you."

Think healthy. Take fresh fruits and veggies to potlucks; you will be surprised at how many guests will appreciate the healthy options.

Limit options. At buffets, take a small plate to fight the temptation to try everything. If you take seconds, have only green salad, fresh veggies, and fruits.

Use clothing cues. Wear clothing that is comfortably snug. If you start to overeat, a gentle reminder as clothes tighten may help.

Enjoy the celebration. Focus on friendship rather than on the food. Mingle away from the table to minimize nibbling.

If you overdo, don't give up! Instead, start the next day with renewed determination to continue to make better choices. When changes are new they take practice to become habit. Remember that the real benefits of lifestyle changes are based on what you do over days, weeks, and months, not on what happens at one holiday celebration!

This article is provided by the Loma Linda University Medical Center.

RELATED ARTICLE: Antipasto Platter

2 cups fresh broccoli flowerets
2 cups fresh cauliflowerets
2 cups fresh mushrooms
2 cups baby corn on the cob
2 cups Italian or herbal Italian
  dressing
1 cup red bell pepper, thinly sliced
1/2 cup ripe olives
2 cup small cherry tomatoes

Combine broccoli, cauliflower, mushrooms, and corn on the cob. Marinate in dressing overnight in the refrigerator. Arrange on platter along with bell pepper, olives, and cherry tomatoes.

RELATED ARTICLE: Glazed Walnuts

1 cup walnuts
3 T. orange juice
1/4 cup sugar

Place all ingredients in small saucepan. Gently simmer until all the moisture has evaporated and nuts are dry. Yield: 1 cup. Calories per tablespoon: 61; protein: 1.1 grams; carbohydrate: 4.7 grams; fat 4.6 grams; cholesterol: 0 milligrams.

Thora Willey

Georgia E. Hodgkin, E.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.