The odds of eating dips on game day is pretty high. So, place your bets on nutrient dense alternatives to win the ultimate game, your health. Here are three dips that have a nutritious spin on the classics, and some tips on how to have a guilt-free Super Bowl.
Radish Recs: Healthy Super Bowl
- Swap freshly made popcorn and homemade baked tortilla chips for store bought chips.
- Have plenty of fresh vegetables on hand as a healthy dipper option. Select a rainbow assortment to make the veggies as appealing as possible. Grab a Mason jar and position your veggies upright or sort by color to make them aesthetically pleasing.
- Get in your exercise. The Super Bowl is centered on sitting around eating, and drinking. Make sure that you got in a good workout so that you have truly earned a splurge or two.
- Keep your water near by, sparkling or flat, to prevent yourself from consuming too much alcohol.
- Do not starve yourself before the game time festivities. Make sure you have had a protein + healthy fat + fiber-rich breakfast so that you are not ravenous, hangry, and unrestrained when the game starts.
- Use a small plate for your snacks instead of sitting in front of the TV mindlessly eating. By utilizing a plate, you are more cognizant of how much you are eating. Don't forget to include an assortment of colorful food, and place priority on the vegetables.
- If you fall off the wagon, don’t beat yourself up…. get right back on track Monday morning.
Makes 2 cups
Step up your guac game with the addition of protein and fiber-rich edamame to add nutrient mileage and cut back on the fat.
- 1 cup organic edamame (frozen and thawed)
- 1 small ripe avocado
- 2 teaspoons white onion, roughly chopped
- Juice of two limes
- 1/2 cup cilantro
- 1/2 tsp chipotle powder
- Pinch of sea salt
- Freshly ground white pepper
Pulse edamame, avocado, onion, lime juice, cilantro, and chipotle powder in a food processor until smooth. Add 1-2 tbsps water for a creamier consistency. Pulse again. Transfer to a bowl, and finish with a sprinkle of sea salt and grind of white pepper.
Caramelized Onion Dip
Makes 3 cups
Ditch the packet of powdered dip and make the real deal.
- 3 onions, halved and thinly sliced
- 1 tbsp coconut oil or olive oil
- 1 1/2 cups Greek or Icelandic yogurt
- 1/2 tsp Worcestershire sauce
- 1 tbsp parsley
- 1/4 tsp onion powder
- White pepper
In a large skillet, melt the oil. Add the onions, and cook over medium heat, stirring occasionally until golden brown, about 25 to 30 minutes. Add 2 tablespoons of water to deglaze the pan, stir until all the water has evaporated. Let the onions cool. Transfer caramelized onions to a cutting board and roughly chop. In a bowl, mix together the yogurt, parsley, onion powder, and Worcestershire sauce. Stir in chopped onions, and season with pepper. Serve at room temperature.
Roasted Garlic and White Bean Dip
Trade up the triple layered cheese and bean dip for this lighter option.
- 2 cups cooked white beans
- 1 head garlic, roasted
- 2 tbsps lemon juice
- 2 tbsps olive oil
- 1 tbsp of parsley leaves, chopped
- 5 black olives, thinly sliced
- 5 cherry tomatoes or rehydrated sundried tomatoes, chopped (optional)
- Salt and pepper
In a food processor, combine the beans, roasted garlic, pinch of salt and pepper, and lemon juice. With the motor running, drizzle in the olive oil and process until smooth. If needed, add a little more oil or water to thin out. Transfer to a bowl and garnish with olives, parsley, and tomatoes.