31 Jan

Healthier Super Bowl Food

With the Super Bowl taking place this Sunday, I thought I’d dig through my recipe stash and try to come up with some healthy alternatives to the usual junk food that litters the table at most Super Bowl parties.

I’m not saying that stuff doesn’t taste amazing; I’m just saying that it’s so, so bad for you and I’m really trying to minimize my intake of that junk, even every so often!

Since I’m in the middle of marathon training season, I really don’t want to eat crappy food and have to get up Monday morning to run.  Those high fat, sugary, and chemical filled foods make me feel like shit and basically knock me out pretty quickly because of the difficulty in digesting the bad ingredients.

I’m sure there will be loads of junk at the the party we attend, but we will take some healthier alternatives….you know, just in case someone wants an option!  These are perfect, but they’re better than the crockpot Velveeta cheese dip you usually find.

I have a feeling my recipes will come home with me partially uneaten.  Oh well, we love them anyway.

Creamy Black Bean Dip

  • 1 15 ounce can of low sodium black beans, rinsed 
  • 1/2 cup of water 
  • 1 tablespoon lemon juice 
  • 1 1/2 tablespoons nutritional yeast 
  • 1 heaping teaspoon chili powder 
  • 1 teaspoon paprika 
  • 1 teaspoon garlic powder 
  • 1/2 teaspoon salt

Combine all of the ingredients in a blender and blend until smooth.

Barbecue Potobello Quesadillas

  • 1/2 cup prepared barbecue sauce (you’re going to have to dig for a healthy version of this)
  • 1 tablespoon tomato paste
  • 1 tablespoon cider vinegar
  • 1 chipotle chile in adobo sauce, minced, or 1/4 teaspoon ground chipotle pepper
  • 1 tablespoon plus 2 teaspoons olive or coconut oil, divided
  • 1 pound portobello mushroom caps, (about 5 medium), gills removed, diced
  • 1 medium onion, finely diced
  • 4 8- to 10-inch whole-wheat tortillas
  • 3/4 cup shredded Monterey Jack cheese (Pre-grated cheese almost always contains cellulose {wood pulp} as a filler. You’re better off buying a block of good cheese and grating it yourself.)
  1. Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.  
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.  
  3. Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.  
  4. Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.

Black Bean Croquettes with Fresh Salsa

  • 2 15-ounce cans black beans, rinsed (buy organic, BPA-free cans)
  • 1 teaspoon ground cumin
  • 1 cup frozen corn kernels, thawed (buy organic, NON-GMO frozen corn)
  • 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
  • 2 cups finely chopped tomatoes
  • 2 scallions, sliced
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon chili powder, hot if desired, divided
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 avocado, diced
  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
  3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

Sun-Dried Tomato and Chili Walnut Layered Dip

Sun-dried tomato dip

  • 1 clove garlic, chopped
  • 1/2 onion, chopped
  • 1 tbsp coconut oil
  • 1/3 cup lemon juice
  • 1/4 cup toasted pine nuts
  • 1/2 cup sun-dried tomatoes, soaked in 1/2 cup water for 20 minutes
  • 6-8 tbsp reserved sun dried tomato water
  • 1/2 cup red kidney beans
  • 1/2 tsp herbamare
  • 1/4 tsp dried oregano
  • pinch dried basil

Chili walnut dip

  • 2 tbsp braggs liquid aminos
  • 1 cup kidney beans
  • 1/2 cup walnuts, raw
  • 1/2 tsp chili pepper
  • 2-4 tbsp water
  • 2 handfuls of spinach, chopped
  1. Preheat oven to 375F. Line a cookie sheet with parchment paper or a silicon baking mat. Spread pine nuts evenly across sheet and bake for 9-10 minutes or until golden. Allow to cool for 10 minutes before using.
  2. Melt coconut oil in small frying pan on medium-high heat. Add garlic and onion and saute until translucent. Drop into blender.
  3. Add sun-dried tomato ingredients to the blender and blend until smooth. You may have to add an additional 2 tbsp of the sun-dried tomato water, depending on its thickness. I used 8 tbsp. Once mixture is smooth, set aside.
  4. To make the chili walnut dip, process all ingredients in a food processor until smooth.
  5. In a glass bowl, layer half of the sun dried tomato dip, followed with all of the chili dip, then spinach, and lastly another layer of sun-dried tomato.
  6. Serve with chips, crackers, or veggies.

2 thoughts on “Healthier Super Bowl Food

  1. Those dips sound delicious, especially the black bean dip. Can you explain a little why the nutritional yeast is necessary? That’s not really something I have in my pantry.

    • I’m not sure exactly what the health benefits are or exactly what it is, but most of the recipes I have use it as a filler to make a “creamy” base. There’s a couple of salad dressings that use it and you can make vegan mac & cheese with it.

      It’s quite expensive if you buy it in a box or large quantities, but I buy it from Whole Foods on the bulk aisle for next to nothing. It’s very light so you can buy a lot for little. I think it’s like $12.99 a pound or something. I have probably a 1/4 pound in the pantry right now. It will last me forever!

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