2 creamy appetizer recipes

Cheesy appetizers are a treat and when made with these recipes are great for lowering blood pressure.

This tasty party favourite takes just 5 minutes to get ready and 10 minutes to cook. Here's what you need to do:

• 5 ml (1 tsp) extra-virgin olive oil
• 115 g (1/2 c) finely chopped red onion
• 1 garlic clove, minced
• 225 g (1 c/ 8 oz) light sour cream
• 115 g (1/2 c) light mayonnaise
• 1 jar (175 g /6 oz) marinated artichoke hearts, drained and finely chopped
• 1 pkg (275 g/10 oz) frozen chopped spinach, thawed and squeezed dry
• 115 g (1/2 c) grated Parmesan cheese
• 1 g (1/4 tsp) paprika
• 0.5 g (1/8 tsp) salt

1. Warm the oil in a medium pot over medium heat. When hot, add the onions and garlic and cook until soft, about four minutes.
2. Reduce the heat to medium-low and stir in the sour cream, mayonnaise, artichokes, spinach, Parmesan, paprika and salt. Cook just until heated through, three to four minutes. Serve warm.

This appetizer you should make ahead of time as it requires two hours to chill.

• 110 g (4 oz) soft goat cheese
• 110 g (4 oz) reduced-fat cream cheese
• 1 garlic clove, pressed
• 30 g (2 tbsp) finely chopped fresh basil
• 30 g (2 tbsp) finely chopped fresh oregano
• 2 g (1/2 tsp) cracked red or pink peppercorns
• 2 g (1/2 tsp) sesame seeds

1. Using a fork, stir together the goat cheese, cream cheese and garlic until smooth.
2. Scrape onto a sheet of plastic wrap and, using the plastic, form into a narrow log about 25 centimetres (10 inches) long. Seal in the plastic, twisting the ends, and refrigerate until firm, about two hours.
3. Spread out the basil, oregano, peppercorns and sesame seeds on another sheet of plastic wrap. Unwrap the chilled cheese log and roll it back and forth in the herb/seed mixture, using the plastic wrap to protect your hands, until evenly coated. Roll up the log in the plastic, twisting the ends to seal, and refrigerate until serving time or up to four hours.

Cheese is delicious and packed with calcium, but often also salt and fat. If you're a cheese lover who is keeping an eye on your blood pressure, consider making the switch to young (soft) goat cheese. It generally contains up to 30 percent less fat than cow's milk cheese, and 20 percent fewer calories.