From eu.freep.com/story
- Vegan Caprese Appetizer Skewers call for ingredients used in a traditional Italian Caprese salad.
- Each skewer has just 46 calories and 1 gram of fat.
Picnic and potluck season is here! This summer, our Vegan Caprese Appetizer Skewers could be just the dish you’ll serve to satisfy the appetite of all the guests.
Caprese salads are a staple of Italian cuisine. They are light, tasty and easy to prepare during hot summer months. Named after the island of Capri, this traditional salad includes tomatoes, mozzarella cheese and basil. The colours (red, white and green) match the flag of Italy. But instead of using cheese with its unhealthful saturated fat, we’re using egg-free gnocchi to make our salad vegan-friendly.
When shopping for gnocchi in the refrigerator section of a store, read the label to make sure it is egg-free. Some brands include eggs to help bind the dough. Typically, dry gnocchi are made without eggs and found on shelves near other pasta products.
Like many Italian dishes, tomatoes are a key ingredient in this salad. Tomatoes are rich in vitamin C to support the immune system and enhance iron absorption. They are a good source of lycopene, a potent antioxidant that becomes even more powerful when the tomatoes are cooked. Lycopene and the other anti-inflammatory qualities of tomatoes are important because they reduce the risk of prostate cancer. Even though there are about 10,000 varieties of tomatoes, cherry tomatoes and Roma tomatoes contain the most lycopene.
Tomatoes are a perfect match for the mild flavour and creamy texture of avocados, which are classified botanically as a berry. To boost the immune system, avocados provide essential nutrients and vitamin C, B6 and E. In addition, they contain healthy monounsaturated fatty acids, a fat that can help lower LDL (bad) cholesterol and reduce risk of heart disease and stroke. Monounsaturated fatty acids are good also because they can enhance the absorption of fat-soluble vitamins A, E, D and K and support overall health.
When the sweet-tangy tomatoes, rich-tasting avocado, hearty gnocchi and fragrant basil are drizzled with balsamic vinegar, they create a delicious flavour combination. Plus, they’re a fun and portable appetizer for your next summer gathering.
Vegan Caprese Appetizer Skewers
Makes: 12 skewers / Prep time: 20 minutes / Total time: 20 minutes
12 whole cherry tomatoes½ cup or about half an avocado cubed into 12 pieces6 ounces (about 12 pieces) cooked vegan gnocchi12 small basil leaves1 tablespoon bottled balsamic vinegar glaze
On a short skewer or toothpick, spear a tomato, a piece of gnocchi, a piece of avocado, and a basil leaf. Repeat to form a total of 12 skewers. Arrange skewers on a plate and drizzle with balsamic vinegar glaze.
From Henry Ford Health
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.
42 calories (24% from fat), 1 gram fat (less than 1 gram sat. fat), 7 grams carbohydrates, 1 gram protein, 72 mg sodium, 2 mg cholesterol, 3 mg calcium, 1 gram fibre. Food exchanges: ½ carbohydrate.
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