Whole-Grain Party Mix

You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.

Ingredients

• 1/3 cup olive oil
• 2 tablespoons Worcestershire sauce
• 3 to 4 tablespoons salt-free garlic and herb seasoning
• 5 cups whole-grain waffle-style cereal
• 2 cups whole-grain "O" cereal
• 1 cup unsalted, dry roasted soy nuts
• 1 cup mini-pretzels (whole wheat is best)

Directions

Heat oven to 250°F. Pour olive oil, Worcestershire sauce, and seasoning into a 9-by-13-inch pan. Mix well. Add remaining ingredients and stir until cereal, nuts, and pretzels are coated. Bake for an hour, stirring about every 15 minutes. Let cool and store in an airtight container.

Serves 20

Each 1/2-cup serving contains about 150 calories, 4 g protein, 6 g fat, 0 mg cholesterol, 22 g carbohydrates, 3 g fiber, and 160 mg sodium.

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Blender Bean Dip

(Gluten-free)

Ingredients

• 1 15.5-ounce can beans (red kidney beans, navy beans, or black beans)
• 1 14.5-ounce can diced tomatoes, with chilies and spices added
• 1 tablespoon powdered cumin
• 1 tablespoon chili powder
• 1/2 cup fresh cilantro

Directions

Drain and rinse beans and put into blender. Drain tomatoes and add to blender. Add cumin, chili powder, and cilantro. Blend to desired consistency. Refrigerate until ready to serve with baked corn chips.

Makes 2 cups

Each 1/2-cup serving contains about 56 calories, 3 g protein, less than 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 4 g fiber, and 492 mg sodium.

To make this recipe gluten-free, use only spices that are gluten-free. Read food labels carefully and contact the company if you have any questions.

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Tiny Fruit Tarts

(Gout-friendly)

Ingredients

• 1 large tart apple, such as Cortland or Granny Smith
• 1 tablespoon artificial sweetener brown sugar blend
• 1/4 teaspoon cinnamon
• 12 wonton wrappers
• Butter-flavor cooking spray

Directions

Preheat oven to 350°F. Grate the apple, skin included. Sprinkle with artificial sweetener and cinnamon. Drain excess moisture. Line a nonstick mini muffin pan with wonton wrappers. Pinch into little cups. Fill cups with sweetened grated apple. Spray tiny tarts lightly with cooking spray. Bake for about 8 to 10 minutes, or until tips of wonton are brown. Let cool on baking rack.

Makes 12

Each tart contains about 29 calories, nearly 1 g protein, 0 g fat, 6 g carbohydrates, 0.5 g fiber, and 46 mg sodium.

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Dark Chocolate Chip Oat Bars

(Gluten-free, gout-friendly)

You don't have to tell anyone these are homemade, healthy (gulp!) granola bars.

Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.

Ingredients

• 1 large egg
• 1/2 cup fat-free yogurt (plain or vanilla)
• 1/2 cup artificial sweetener brown sugar blend
• 1-1/2 cups gluten-free quick oats
• 2 tablespoons milled flaxseed
• 1/4 cup bittersweet chocolate chips or bittersweet baking bar broken into small chunks
• Cooking spray

Directions

Whisk egg with yogurt and brown sugar. Blend in oats and flaxseed. Add chocolate chips. Spread mixture in an 8-inch-square pan coated with cooking spray. Bake at 350°F for 30 minutes. Cut into bars.

Makes 12 bars

Each bar contains about 125 calories, 4 g protein, 3 g fat, 18 mg cholesterol, 20 g carbohydrates, 2 g fiber, and 12 mg sodium.

To make this recipe gluten-free, use only quick oats that are certified gluten-free. Read food labels of ingredients carefully and contact the company if you have any questions.

This recipe is gout-friendly because it contains food moderate in purines. You should limit the amount of oatmeal you eat to less than 2/3 of a cup (uncooked) per day.