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.

Simple Soups for Meatless Meals

Here are some quick and easy recipes for a soup that will please your palate!

Black Bean Soup

Serves 4
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes
Dietary Vegetarian
Meal type Lunch, Main Dish, Side Dish, Soup
Misc Serve Hot
This soup is a quick and easy fix for those chilly nights! Packed with fiber and protein from beans, and a little kick from the spices, this soup is sure to warm the soul! Serve with a side of grilled chicken or fish for some extra lean protein, and a simple green leafy salad and your meal is complete! Per 1 1/4 cup soup: 2 servings grains/starchy vegetables, 1/2 serving vegetables, 1 serving protein, 1 serving fat/oils


  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-oz cans low sodium black beans, rinsed well
  • 3 cups water
  • 1/2 cup of your favorite prepared salsa
  • pinch of salt
  • lime juice
  • plain non fat greek yogurt (for garnish)
  • fresh clilantro (for garnish)


Step 1
Heat oil in a large saucepan over medium heat. Add onion and cook until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook for about 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
Step 2
Transfer half the soup to a blender and puree. Stir the puree back into the saucepan. Serve with a dollop of greek yogurt and cilantro, if desired.

Veggie Loaded Soup

Serves 4-6
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Dietary Vegetarian
Meal type Appetizer, Side Dish, Soup
Misc Serve Hot
A simple way to enjoy your veggies! Try mixing it up with different vegetable combinations and herbs. Add beans for some extra protein and fiber, or try adding some tofu for a more complete meal! Per serving: 1 tsp fat/oil, 2 servings vegetables


  • 1 tablespoon olive oil
  • 1/2 large onion, chopped
  • 2 ribs celery, chopped
  • 2 large carrots, chopped
  • 2 cups mixed veggies, chopped (ie. zucchini, green beans, summer squash)
  • 1 teaspoon thyme
  • salt (to taste)
  • 1 teaspoon oregano
  • 1 bay leaf
  • 3 cups low sodium vegetable broth
  • 1 15-oz can tomatoes


Step 1
Heat oil in a large stock pot. Add onion, carrots and celery. Heat while stirring for 3-4 minutes or until onions are soft. Add the rest of the vegetables and heat for 1-2 more minutes.
Add salt, thyme and oregano, stirring to coat the vegetables well.
Add bay leaf and vegetable broth. Bring to a simmer.
Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked. Adjust seasonings to taste.
Remove the bay leaf and serve with a pinch of fresh parmesan!

Check out this delicious and super quick-prep Curried Cauliflower Soup recipe from Woman’s Day. Replace the chicken broth with veggie broth and you’ve got another great vegetarian-friendly meal!


Sunday Funday- Simple & Healthy Solutions to your Favorite Football Foods!

Looking for some easy to prepare recipes for your Sunday Funday? Bring out the slow-cooker and try this super simple Pulled-Pork recipe. Of course, you will also need a side of coleslaw!  With a total of about 20 minutes of prep-time for these two killer recipes, you wont need to worry about missing a minute of the game!

Easy-Peasy Slow-Cooker Pulled-Pork

Serves 4-6
Prep time 10 minutes
Cook time 6 hours
Total time 6 hours, 10 minutes
Meal type Main Dish
Misc Serve Hot
By author Lindsay Lawes, MS, RD


  • 2-3lb pork tenderloin
  • 1 1/2 cup unsweetened applesauce
  • 2/3 cups BBQ sauce
  • 2 tablespoons worchester sauce
  • 1 tablespoon dried parsley
  • 1/2 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder


Step 1
Spray the bottom of your slow cooker with cooking spray. Place pork in bottom. Sprinkle with seasonings. Spread applesauce evenly over pork. Drizzle with BBQ sauce and Worchester sauce. Cook on high heat for 6-7 hours. Using two forks, gently pull pork apart to shred.

Creamy Coleslaw with Greek Yogurt Dressing

Serves 4-6
Prep time 10 minutes
Meal type Appetizer, Main Dish, Salad, Side Dish
Misc Pre-preparable, Serve Cold
By author Lindsay Lawes, MS, RD


  • 1/2 cup plain non-fat greek yogurt
  • 1 tablespoon honey
  • 2 teaspoons rice vinegar
  • 1 teaspoon lemon juice
  • 1 tablespoon dijon mustard
  • 2 teaspoons olive oil
  • 1-2 teaspoon celery seed
  • 1 teaspoon no-salt seasoning (ie. Mrs. Dash)
  • 4 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 1/4 cup roasted sunflower seeds


Per 1 cup serving: 1 serving vegetables, 1 tsp fat/oil, 1/2 oz  serving protein


Step 1
In a medium sized bowl, combine all wet ingredients and seasonings. Mix well. Add in cabbage and carrots. Stir until veggies are all coated. Sprinkle with sunflower seeds. Cover and refrigerate at least 1 hour before serving.

Supplements and your Safety

Are your herbs and supplements really all they say they are? The New York Times recently released this article to make consumers aware that supplements and herbs may not be all that they advertise. So next time you think your are going to cure a cold, ease hot flashes, stop memory loss, or enhance your mood via herbs and supplements, you may want to think twice before you fork over your cash!

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