Healthy Living: Delicious recipes for your Super Bowl party


The Super Bowl is one of the biggest sports events of the year. Even people who aren't particularly fond or knowledgeable of this year's teams or the sport itself are excited to hang out with friends and, most importantly, chow down on some food. The Super Bowl does not come at the most opportune time for those of us with healthy eating New Year's resolutions. Most football snacks are fried, coated in cheese or a combination of both. This year, try one of these Healthier Super Bowl Swaps at your party - they are easy and low-calorie without skimping on flavor.

Mini Cauliflower Pizza Bites

Make this savory bite-sized snack instead of traditional pizza rolls or bagel bites. Your guests will get that Italian flare of the traditional appetizer without the added sodium and fat.


2 cups Cauliflower (about 1/2 head of cauliflower) 1/4 cup Egg whites (or 1 large egg white) 1/8 cup Low fat cottage cheese or ricotta cheese 1/4 cup Parmesan cheese 1 tsp Italian seasoning 1/4 tsp Garlic powder 1/4 cup Mini turkey pepperonis (or regular size turkey pepperoni cut into quarters) Optional Topping: Additional pepperonis to place on top just before cooking


Preheat oven to 425. Line 14 mini muffin cups with silicone liners, or foil muffin liners with paper liners removed. Spray liners with non-stick cooking spray. Set aside. Wash cauliflower, and cut in half, (save the rest for later). Break cauliflower into segments, and place in food processor. Pulse until it reaches a rice-like texture. Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover). Remove cauliflower from microwave and add the rest of the ingredients. Stir to combine. Place back in microwave for 2 minutes. Mix again. Scoop cauliflower mixture into muffin liners, dividing evenly between the 14 mini liners. Fill to the top, and press filling down so it's compact in liner. Place muffin tin in the oven and bake muffins for 30-35 minutes, or when top starts to become golden brown. Remove from the oven, let cool completely before popping the muffins out of the liners. Serve warm with pizza sauce for dipping!

Nutritional Info:

Servings 14 - Calories per Serving 24; Fat 1 g; Saturated Fat 0 g; Carbohydrate 1 g; Protein 3 g

Adapted from:

Green Beans in a Blanket

Instead of pigs in a blanket, get more veggies! Most party appetizers are low in fruits and vegetables. This snack incorporates green beans along with melted cheese in a flaky whole wheat "blanket" which adds additional fiber.


3/4 pound (12 ounces) green beans, trimmed and halved crosswise 1 teaspoon extra-virgin olive oil Fine salt Whole wheat biscuit dough or pizza crust dough (recipe below) 4 ounces dill Havarti cheese, shredded 1 large egg, lightly beaten Crust Recipe:

2 cups whole-wheat pastry flour, plus more for kneading 1 teaspoon baking powder 1/2 teaspoon baking soda Fine salt 4 tablespoons (1/2 stick) cold unsalted butter, cut into small cubes 2/3 cup low-fat milk Dipping Sauce:

2 tablespoons country Dijon mustard 1 tablespoon sour cream


Position 2 oven racks in the upper and lower thirds of the oven, and preheat to 375 degrees F. Line 2 baking sheets with parchment. Put the green beans in a large microwave-safe bowl with a splash of water, cover and microwave until bright green and crisp-tender, about 5 minutes. Let cool, then toss with the oil and a large pinch of salt. If making your own pizza crust, whisk together the flour, baking powder, baking soda and 1 teaspoon salt in a medium bowl. Add the butter, and work it into the flour mixture with your fingers until the butter is broken down into very small pea-size pieces. Make a well in the center, and pour in the milk. Stir the dry ingredients into the wet with a fork. Once the dough comes together, knead it gently a couple of times on a well-floured work surface. Roll dough out to a little thinner than 1/8 inch. Cut it into as many 1 1/2-by-3-inch rectangles as you can; discard any scraps. On each rectangle, lay 4 green bean halves crosswise (the tips should poke out a little) and top with about 1 teaspoon of the cheese; roll the rectangle up, making sure the ends overlap; and seal and arrange, seam-side down, 2 inches apart on a prepared baking sheet. Brush each with egg, and sprinkle with caraway seeds. Bake until golden brown, 15 to 18 minutes. Let cool on the baking sheets for a few minutes. Mix together the mustard and sour cream in a small bowl. Serve on the side as a dipping sauce.

Nutrition Analysis: Calories 190; Fat 11g; Saturated 6g; Cholesterol 45mg; Sodium 520mg; Carbohydrate 18g; Fiber 3g; Protein 7g Adapted from

Chipotle Roasted Chickpeas

Craving something crunchy with a kick, try these chipotle roasted chickpeas. Loaded with fiber, protein, vitamins and minerals, you'll get a better nutritious punch with this snack instead of chips.

Yields: 2 cups roasted chickpeas

Ingredients: 2 cups cooked chickpeas (if canned, drain and rinse) 1 tablespoon olive oil 1 clove garlic, minced 1 chipotle chili in adobo, minced 1 teaspoon adobo sauce 1 teaspoon chili powder 1 teaspoon cumin 1/2 teaspoon oregano pinch of salt pinch of pepper Directions: Preheat oven to 425 degrees F. Line a baking sheet with foil or parchment paper. Place chickpeas on a paper towel and pat completely dry. Remove any loose skins. In a medium size bowl combine the olive oil ,garlic, chipotle chili, adobo sauce, chili powder, cumin, oregano, salt and pepper. Whisk until combined and add the chickpeas. Toss well. Place on the prepared baking sheet. Make sure chickpeas are in a single layer. Bake for 15 minutes, toss well and flip, then bake for about 15 minute. Let cool (right, like that is possible) and eat!

Adapted from

Peanut Butter Greek Yogurt Dip

Ending the game with something sweet? Try this peanut butter dip paired with fresh fruit or whole grain graham crackers. Greek yogurt adds protein, calcium, and vitamin D while lowering the fat content.


--1¼ cups plain, non-fat Greek yogurt

--3 tablespoons peanut butter

--2 teaspoons vanilla extract

--1 tablespoon honey

--½ teaspoon cinnamon


Mix all ingredients with a spoon until smooth. Refrigerate. Serve with sliced apples, bananas, graham crackers or pretzels.

Nutrition Information: (serves 6) Serving size: ¼ cup Calories: 92 Fat: 4 grams Saturated fat: 1 gram Carbohydrates: 7 grams Sugar: 6 grams Sodium: 61 milligram Protein: 8 grams

Adapted from