2 appetizers that will delight any dinner party

Tasty and healthy, these appetizers are the perfect way to start off any dinner party. Try the artichoke dip around the holidays, or bring the spiced almonds to the office as a healthy snack.

Beans are the magic ingredient in this lower-fat, higher-fibre version of a classic cheesy artichoke dip. It makes an appealing holiday appetizer and is an excellent choice for year-round entertaining as well.

Preparation time: 10 minutes. Baking time: 20 to 25 minutes. Serves 8.

Ingredients:

• 1 can (540 or 398 ml/19 or 15 oz) cannellini (white kidney) beans, drained and rinsed
• 1 can (398 ml/14 oz) artichoke hearts, drained and rinsed
• 3 garlic cloves, minced
• 15 ml (1 tbsp) reduced-fat mayonnaise
• Pinch of cayenne pepper
• Freshly ground pepper to taste
• 65 g (2/3 c) plus 30 ml (2 tbsp) grated Parmesan cheese
• 50 ml (1/4 c) chopped fresh parsley
• 5 ml (1 tsp) freshly grated lemon zest

1. Preheat the oven to 200°C (400°F). Coat a medium-sized baking dish with nonstick spray.
2. Place the beans, artichoke hearts, garlic, mayonnaise, cayenne and black pepper in a food processor. Process until almost smooth, stopping to scrape down the sides of the bowl once or twice. Transfer to a medium bowl.
3. Stir in 65 grams (2/3 cup) of the Parmesan, parsley and lemon zest. Scrape into the baking dish and smooth with a spatula. Sprinkle with the remaining 30 millilitres (two tablespoons) Parmesan.
4. Bake the dip, uncovered, until heated through, 20 to 25 minutes.

Per 1/4 cup serving: 116 Calories, 7 g Protein, 16 g Carbohydrates, 5 g Fibre, 3 g Total Fat, 2 g Saturated Fat, 7 mg Cholesterol, 517 mg Sodium.

Cook's tip: Canned beans are high in sodium, but you can reduce the sodium by about 40 percent just by draining and rinsing them them.

Warm spices turn plain almonds into irresistible nibbles. And thanks to almonds' protein and "good fat," these are blood sugar–smart.

Preparation time: 5 minutes. Cooking time: 25 to 30 minutes. Serves 8.

Ingredients:

• 250 g (1 c) unpeeled whole almonds
• 5 ml (1 tsp) olive oil
• 4 ml (3/4 tsp) ground cumin
• 1 ml (1/4 tsp) salt
• 0.5 ml (1/8 tsp) cayenne pepper

1. Toss the almonds with olive oil, cumin, salt and cayenne in a pie plate or shallow baking dish.
2. Bake at 180°C (350°F), stirring occasionally, until fragrant, 25 to 30 minutes. Almonds will keep, enclosed in an airtight container, for up to one week.

Per two tablespoons serving: 112 Calories, 4 g Protein, 4 g Carbohydrates, 2 g Fibre, 10 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 73 mg Sodium.

Both these appetizers make for social and fun eating, but they're also packed with healthy nutrients every guest needs. Plus, they can both make an excellent snack.