The SuperBowl is here again!

The SuperBowl….a great excuse for a party! But not a great excuse for busting through your belt! Here are some easy and enjoyable dip recipes to bring to your football fiesta! All can be served with fresh vegetables (low calorie and high in fiber), or whole grain crackers or tortillas.

Extra-Easy Hummus

Prep time 5 minutes
Hummus is a great choice for dipping! With fiber and protein from the chickpeas, it leaves you feeling more satisfied than many others. It can also be very versatile in flavor. Try adding more garlic, roasted red peppers, or experiment with other herbs and spices to change the flavor!


  • 15-oz can low sodium chickpeas, rinsed and drained
  • 2 tablespoons extra virgin olive oil
  • lemon juice to taste
  • minced garlic to taste
  • crushed red pepper flakes, optional


Step 1
Combine all ingredients in food processor and blend until smooth. Serve with fresh vegetables or whole grain crackers.

Quick & Easy Black Bean Dip

Serves 1 1/2 cups
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Meal type Appetizer, Snack, Starter
Misc Child Friendly, Pre-preparable
Per 1 tablespoon: ~20kcals, 3g carbs, 1g fiber, 1g protein.


  • 15-oz can low sodium black beans, rinsed
  • 1/2-1 cup prepared salsa
  • 2 tablespoons lime juice
  • 2 tablespoons fresh cilantro
  • 1/4 teaspoon ground cumin
  • salt and black pepper to taste


Step 1
Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.

Skinny and Satisfying Artichoke Dip

Prep time 5 minutes
Cook time 30 minutes
Total time 35 minutes
Meal type Appetizer, Side Dish, Snack, Starter
Misc Child Friendly, Serve Hot


  • 14-oz can artichoke hearts, rinse, drained and chopped
  • 1 clove garlic, minced
  • 1 cup plain non-fat greek yogurt
  • 1/2-3/4 cup grated parmesan cheese
  • 1 tablespoon whole grain breadcrumbs, seasoned


This dip is super easy to prep and much better for your waist then typical artichoke dip recipes. Still creamy and cheesy, but with less fat and calories, and more protein from the greek yogurt!


Step 1
Preheat oven to 375F. Combine chopped artichokes,greek yogurt, garlic and cheese in medium bowl until well-mixed. Transfer to glass backing dish. Sprinkle with bread crumbs. Bake until bubbling, about 25 to 30 minutes. Cool for 5 to 7 minutes before serving. Serve with fresh vegetable sticks or whole grain tortilla chips.

Whoa for Walnuts!

Do you know about all of the wonderful health benefits walnuts can offer?

If not, its going to make you go “Whoa!”

In moderation, and as part of an overall balanced diet, walnuts can provide:

-Omega 3 fatty acids- per one ounce of walnuts, there is about 2.5 grams of alpha-linolenic acid (ALA). Per ounce, walnuts offer the MOST ALA compared to other nuts.

– A plethora of PUFA’s (polyunsaturated fatty acids)- ideally between 20-35% of your energy needs will come from fats. Of course, the more MUFA’s (monounsaturated fatty acids) and PUFA’s better! Each ounce has 2.5 grams of MUFA’s and 13 grams of PUFA’s!

-4 grams of protein- giving you a boost of lean and mean muscle building power!

-2 grams of fiber- keeping you full and focused!

– An abundance of antioxidants: one study comparing 1113 different foods ranked walnuts as second place. Another study determined that walnuts have 10 different antioxidants. With more phenols (an antioxidant) than a glass of wine, walnuts are real good at fighting free-radicals!

-Melatonin- the hormone that helps you melt into your pillow at night. Melatonin helps regulate sleep an wake cycles, allowing you to get the rest you need to conquer the day!

Walnuts have been shown to help prevent cardiovascular disease, aid with weight management, slow down cognitive decline, and possibly assist with diabetes self management. Of course, walnuts aren’t a cure-all, but as a tasty and nutrient-packed nut, walnuts deserve a “whoa”!

Try adding walnuts to salads, a homemade trail mix, sprinkled on top of a greek yogurt, or in your favorite baked good for an extra bit of nutrients!


Egg yolk consumption and carotid plaque….

Here’s the “study” that came out that caused all the hubbub about egg yolks and CAD. They did not ask the participants about any other part of their diet other than egg consumption…. no data on exercise or waist circumference. Terrible study design and worthless if you ask us.

So far eggs are still good and can be part of a healthy diet!

Click below to see they entire study:

Atherosclerosis 2012 egg yolks (PDF)


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