Finger Foods for Your Next Cookout

AVOCADO DEVILED EGGS

Serves 4

Ingredients:

• 4 hard-boiled eggs
• ½ teaspoon mustard
• 1 tablespoon avocado
• Salt and pepper to taste

Directions:

1. Peel eggs, and cut in half lengthwise.
2. Put egg yolks in a small bowl and crush well.
3. Add avocado to egg and mash to combine.
4. Add mustard to mixture, and blend completely.
5. Scoop equal portions of the mixture into each egg white shell, sprinkle with salt and pepper if desired, and serve.

BLACK BEAN DIP

Use this as a dip for whole grain pita chips, as a filling inside a wrap.

Makes 6 servings

Ingredients:

• 6 tablespoons of vegetable oil
• 2 medium onions, diced (red or white)
• 4 garlic cloves, minced
• 2 teaspoons cumin seeds, toasted and ground
• 1 teaspoon cayenne pepper
• Juice of two limes
• 1 teaspoon sea salt
• 4 cups canned or cooked black beans

Directions:

1. Heat the oil over medium heat in a saucepan.
2. Add onions and cook for 5 minutes until soft.
3. Add the remaining ingredients except the black beans, and simmer for 5 minutes.
4. While that is cooking, puree the black beans in a food processor or mash as smooth as possible by hand.
5. Add black beans to mixture and stir until heated through.

Notes and Variations:

Add chopped cilantro, corn, salsa, or green onions. For a creamier consistency, add a few tablespoons of plain yogurt. Add more garlic, onions, and cayenne pepper according to your taste.

You can even add some soup stock to the mixture and make a delicious black bean soup!

BLACK BEAN SALSA

Serves 4
Preparation Time: 10 minutes

Ingredients:

• 1 cup cooked black beans (if using canned, rinse well)
• 4 tomatoes, chopped
• 1 medium onion, finely chopped
• 2 jalapeno peppers, diced
• ¼ cup lime juice
• ½ cup chopped fresh cilantro
• ¼ tsp salt

Directions:

1. In a medium bowl, combine black beans, tomatoes, onion, pepper, lime juice, cilantro, and salt. Stir to combine.
2. Refrigerate until ready to serve.
3. Can be made ahead. Will keep for 3-4 days, refrigerated.

Notes and Variations:

Play with the flavor of this dish by adding more or less of the cilantro or peppers.  If you don’t have fresh cilantro, this can be omitted.

BUFFALO CAULIFLOWER BITES

Ingredients:

For the Buttermilk-Herb Dip

• ¼ cup plain nonfat yogurt
• 2 tablespoons nonfat buttermilk
• 1 teaspoon chopped fresh chives
• ¼ teaspoon dried or fresh chopped dill
• ¼ teaspoon garlic powder

For the Cauliflower

• ¾ cup all-purpose flour
• ½ teaspoon garlic powder
• 1 cup nonfat buttermilk or nonfat milk
• 1 large head cauliflower, cut into florets (about 6 cups)
• ½ cup hot sauce
• 1 tablespoon chopped fresh flat-leaf parsley

Directions:

1. Combine dip ingredients in a small bowl, and refrigerate until ready to serve.
2. Preheat oven to 425°F. Line a baking sheet with foil. Place a cooling rack on top, and coat lightly with cooking spray.
3. Whisk together flour, garlic powder and buttermilk in a large bowl. Add cauliflower, tossing to coat. Shake excess batter from cauliflower, and place florets on rack. Discard any remaining batter.
4. Bake 20 minutes. Carefully remove cauliflower from baking sheet with tongs, and toss in hot sauce. Return to rack, and bake another 10–12 minutes, or until cauliflower browns on edges.
5. Sprinkle with parsley. Serve immediately with Buttermilk-Herb Dip.

FIVE-MINUTE BEAN DIP

Serves 16
Prep time 5 minutes

Ingredients:

• 14 oz. can black or navy beans, rinsed & drained
• ½ cup ranch dressing
• ½ teaspoon ground cumin
• 2 garlic cloves, peeled and roughly chopped

Directions:

1. Place all ingredients into food processor or blender.
2. Blend to desired consistency.

Notes and variations:

This can be used as a substitute for mayonnaise on wraps and sandwiches. For lentil dip, use lentils instead of beans, and 1 teaspoon of curry powder instead of ½ teaspoon of cumin.