Super Bowl calls for snacks and finger foods to munch on during an afternoon spent in front of the TV. Here are some easy, healthy Super Bowl recipes – guacamole, seven layer dip and other munchables that are easy to make and better for you than packaged, processed snacks.
A simple guacamole is nothing more than avocadoes mashed with garlic and lime, but it lends itself well to all kinds of additions. Try stirring in 1/2 cup salsa or sour cream, a head of roasted garlic or a handful of chopped cooked shrimp. Because avocados are very high in fat – about 75% of its calories come from fat – guacamole is fairly high in calories as well. But take heart, it’s virtually all healthy monounsaturated fat, the kind you want to include in your diet.
Make sure your avocados are ripe or they won’t mash very well. The best way to tell if an avocado is ripe is by squeezing it – a ripe avocado will yield to gentle pressure. If you need to ripen them fast, put them in a paper bag with an apple to speed up the process.
2 ripe avocados, peeled and pitted
1 glove garlic, crushed
Juice of 1 lime
Salt to taste
1/4 tsp. ground cumin (optional)
2 Tbsp. finely chopped or grated purple onion (optional)
2 Tbsp. chopped fresh cilantro (optional)
a few chopped cherry, strawberry or grape tomatoes (optional)
Mash everything (except the tomatoes, if you’re using them) together with a fork to make it as smooth or as chunky as you like. Stir in the tomato if you’re using it. Serves 6.
Per serving: 111 calories, 10.3 g total fat (1.6 g saturated fat, 6.4 g monounsaturated fat, 1.3 g polyunsaturated fat), 1.4 g protein, 5.8 g carbohydrate, 0 mg cholesterol, 1.8 g fiber. 76% calories from fat
Guacamole with Pears, Grapes and Pomegranate: I stumbled upon this fantastic combo on epicurious, and it got such rave reviews I had to try it! Omit the garlic, cumin, tomato and cilantro, and stir in 1 small peeled and chopped pear, 1/2 cup halved seedless grapes, 1/2 cup pomegranate seeds and 1 or 2 serrano chiles, seeded and finely chopped.
Seven Layer Dip
This Seven-Layer Dip has closer to nine layers, but who’s counting? If you don’t want to bother with the bean layer, substitute a can of refried beans or vegetarian chili, which are usually much lower in fat than the meaty varieties. Some people like this hot and bubbly—if this sounds like you, omit the lettuce and bake it at 350°F for about 20 minutes, until it’s heated through.
one 14 oz can kidney beans, rinsed and drained
1 garlic clove, crushed
1 Tbsp lime juice
1/2 tsp chili powder
1/2 tsp cumin
1 Tbsp taco seasoning (optional)
1 cup low-fat sour cream
2 ripe tomatoes, diced
1/2 cup salsa
1 small red, green, or yellow bell pepper, seeded and diced
1 ripe avocado, peeled, pitted, and mashed, or 1 batch guacamole (above)
1 small purple onion, finely chopped
2 cups shredded iceberg lettuce
1 cup grated old cheddar cheese
1/4 cup sliced black olives
Mash the beans with garlic, lime juice, chili powder, cumin, and salt in a food processor or in a bowl with a fork; spread in a shallow dish or pie plate. Stir the taco seasoning into the sour cream.
Layer the remaining ingredients, except the tortilla chips, on top of the beans in any order you like. Serve immediately with baked tortilla chips, or cover and chill until you’re ready for it. Serves 10.
If you’re looking for a recipe for Buffalo Chicken Dip, here it is, plus 20 more snacky Super Bowl recipes!