super bowl recipes to keep it healthy

Super Bowl Favorites Made Healthy

We all love the Super Bowl 🏈 and the lead up to it! It is an American event, and every February, we engage in the traditions of football’s biggest night. It’s a time for comradery (or not 😘) socializing, cheering, disappointments, half-time music extravaganzas, and sometimes very clever advertisements. The best part, I think … the Super Bowl foods that are served.

As a reminder, each year in February, we also recognize … American Heart Month ❤️ ( Yes, its Valentine’s Day too). I think it’s a month that may be its own battle – Super Bowl food indulgences vs. clean eating to keep our hearts healthy! Keeping this health battle in mind, I say both events can happen cooperatively. 

I challenge you to enjoy whatever Super Bowl plans you have, keeping in mind to eat clean and healthy (reduce processed foods, sugars and excess salt) while enjoying the game. Make food from scratch whenever possible using fresh ingredients. All the ingredients for the recipes listed below are easy to prepare and follow the Power of 5 formula … whole foods, plant based filled with fiber, protein, grains, fresh vegetables, and legumes! ❤️

If you are hosting, the menu is up to you. If you are going to someone’s home, inquire about the menu and offer to bring some heart healthy alternatives.

Here my Power of 5 Test Kitchen suggestions for serving some delicious wholesome food and drinks during the Super Bowl! I’m going with a Mexican/Spanish themed menu this year: 

  • Gazpacho with Avocado
  • Roasted Corn & Bean Salad
  • Vegetable and Cheese Quesadillas 
  • Guacamole & Salsa
  • Margaritas
  • Zero Beers  


Five recipes are below — pick the ones you like so you can prep in time for the big day! Enjoy your Super Bowl festivities wherever they are or whatever you do, and have fun! 

To Healthy Cooking and Eating!

Melissa

Gazpacho Soup with Avocado

An easy to make cold soup that also may be served hot!
Prep Time 20 minutes
Total Time 50 minutes
Course Hors d’oeuvres/Appetizers, Lunch, Main Dish
Cuisine Spanish
Servings 8 people

Ingredients
  

  • 2 lbs Ripe red tomatoes Cored and roughly cut into chunks
  • 1 med Cubanelle pepper or another long light green pepper Cored, seeded and roughly cut into chunks
  • 1 med Cucumber Peeled and roughly cut into chunks
  • 1 small Onion (white or red) Peeled and roughly cut into chunks
  • 1 Avocado Chopped for garnish on top of prepared soup
  • 1 clove Garlic
  • 2 tsp Sherry vinegar More to taste
  • to taste Salt
  • 1/2 cup Extra virgin olive oil More to taste, plus more for drizzling
  • 6 or more drops Tabasco sauce To taste
  • 1 tsp Worcestershire sauce Omit for vegan or vegetarian option
  • Sliced cucumbers Garnish, optional
  • Fresh mint Garnish, optional

Instructions
 

  • Combine tomatoes, pepper, cucumber, onion and garlic in a blender. Blend at high speed until very smooth (~2 minutes).
  • With blender running, add vinegar, salt, tabasco, and Worcestershire sauce. Slowly drizzle in the olive oil. The mixture will turn dark pink or bright orange as it becomes smooth.
  • Strain the mixture through a strainer pushing the liquid through with a spatula or back of a ladle. Discard the solids.
  • Transfer to a large glass pitcher and chill until very cold. At least six hours or overnight.
  • Before serving, add more seasoning, if desired . If soup is very thick, add a little bit of ice water.
  • Add avocado,, sliced cucumbers, and fresh mint on top!

Notes

Melissa’s Modifications:
Very low-cal and filled with vitamins and antioxidants, this is a summer favorite. I often like to keep my gazpacho chunky, omitting putting it through the blender. If you prefer this texture, chop all the vegetable in small pieces. Avocado is optional, but I think it completes the dish.  
Nutritional Value: 1 serving (8oz) 61 Calories; 3.4g Fat; 0 Cholesterol; 209.3mg Sodium; 7.1g Carbs – 1.4g Fiber, 5.9g Sugar; 1.5g Protein.
Tried this recipe?Let us know how it was!

Mexican Chopped Corn & Bean Salad

A protein-packed, flavorful salad. A meal in itself!
Prep Time 30 minutes
Total Time 30 minutes
Course First Course to Meal, Lunch, Main Dish, Side Dish
Cuisine South American
Servings 6 people

Ingredients
  

  • 2-3 fresh ears Corn Roasted on the grill or steamed, cut off the cob or can use a 15 oz can of corn.
  • 1 14 oz can Black beans Drained & rinsed
  • 1 15 oz can Kidney beans Drained & rinsed
  • 1 cup Cherry tomatoes Halved
  • 4 stalks Scallions White and green parts only, thinly sliced, or may use a diced yellow onion.
  • 1 ripe Avocado Diced
  • 1/4 cup Lime juice Freshly squeezed
  • 1/4 cup Olive oil

Instructions
 

Salad

  • Steam or grill the corn until cooked. When cool enough to handle, slice kernels off the cob.
  • In a large bowl, add all other prepared ingredients. Toss with 1/2 of the dressing or to taste.

Light Oil & Vinegar Dressing

  • Mix oil, lemon juice, and vinegar together, season with garlic powder. Whisk and pour over salad. Other dressings of your choice may be used.

Notes

Melissa’s Modifications … #AlteredTastes 
This recipe is packed with protein and can be 100% whole food plant-based by using Veganese (low-fat) in the dressing instead of mayonnaise.* If you do not avoid dairy, then no alterations are necessary.
*Use dressing sparingly as it has high calories (and is very rich, so lightly dress the salad and you’ll have plenty of flavor), or use a low-fat / low-cal green goddess dressing.
If you feel you need more protein, add grilled organic chicken or grilled tofu.
Serve with whole grain blue chips! 
Nutritional Values:
Salad: Calories 163, Fat 8.3g, Sodium 120g, Carbs 15.2g, Fiber 7g, Protein 5.2g
Dressing as recipe directed: 1.5 tablespoons ~ Calories 121, Sodium 136.3g, Fat 12.3g, Carbs 3g, Protein .1g
Tried this recipe?Let us know how it was!

Vegetable and Cheese Quesadillas

Blending of veggies and cheese makes a healthy fantastic combo filled with flavor served with guac and salsa!
Prep Time 5 minutes
Cook Time 15 minutes
Vegetarian Chili 15 minutes
Total Time 35 minutes
Course Anytime!, Appetizers/Starters, Main Dish
Cuisine Mexican
Servings 4 Servings
Calories 280 kcal

Equipment

  • 12" skillet or griddle
  • Spatula
  • Paring knife

Ingredients
  

  • 2 tsp Butter or vegetable oil Divided. Vegan butter if you do not eat dairy.
  • 4 Large flour tortillas 9"-10"
  • 1-2 cups Shredded cheese Such as cheddar, Monterey Jack, or any favorite melting cheese. Low-fat or vegan cheese also works.
  • 1 med Onion, chopped Yellow sweet onion or chopped scallions, your choice.
  • 1/2 cup Mushrooms, sliced Baby bell, white or others of your choice.
  • 1 med Sweet pepper May use small sweet peppers or one med pepper – color of your choice.
  • Salsa Your choice of a delicious, fresh prepared salsa from your grocery store.
  • Guacamole Recipe included in blog.
  • Sour cream Regular or non-dairy
  • Cilantro or parsley Optional

Instructions
 

  • Chop and prepare all the vegetables. In a fry pan, sauté in veggie broth or spray olive oil.
  • Once all vegetables are sauteed, add salt, pepper and garlic powder to taste. Set aside. Wipe pan to prep for making the quesadillas.

Making the Quesadillas

  • Ironically, the key to a crispy quesadilla is less fat in the pan, not more. Too much fat will make your quesadilla soggy instead of crispy. Use just enough to coat the bottom of your skillet—about 1/2 tsp. of butter or oil. Warm it in the skillet over medium to medium-high heat.
  • Place one tortilla in the skillet and sprinkle all over with some of the cheese (depending on how many you are making).
  • Watch for the cheese to melt. Once the cheese starts to melt, lift a corner of the tortilla to check the underside. When the cheese has completely melted and you see golden-brown spots on the underside of the tortilla, the quesadilla is ready for the next step.
  • Add the sauteed vegetables on top and either fold over one tortilla and flip to cook both sides, OR add a full tortilla on top and proceed to finish.
  • Transfer to a cutting board with a spatula. If serving immediately, let cool for a minute or two for the cheese to set, then cut into wedges with a pizza cutter. If preparing several quesadillas for a crowd, slide the un-cut quesadillas onto a baking sheet and keep warm in a 200°F oven, then slice into wedges just before serving.
  • Wipe the pan clean if needed, melt another dab of butter, and continue cooking quesadillas as described above.
  • Add sour cream, cilantro/parsley on top … include salsa and guacamole.

Notes

Melissa’s Modifications:
Sauté vegetables with cheese make a delicious filling for quesadillas! You can also add grilled chicken or shrimp as another alternative. 
I use low carb tortillas which reduce calories and carbs and bump up the protein!
Storage: Leftovers can be refrigerated in an airtight container for up to 5 days. 

Nutrition

Serving: 1Calories: 280kcalCarbohydrates: 30gProtein: 8gFat: 12gSodium: 690mgFiber: 14gSugar: 2g
Tried this recipe?Let us know how it was!

Traditional Mexican Guacamole

Guacamole is a favorite to whip up anytime, especially for side dippers of Cheesy Quesadillas for Cinco de Mayo!
Prep Time 15 minutes
Total Time 15 minutes
Course Anytime!, Appetizer
Cuisine Mexican
Servings 4 Servings

Ingredients
  

  • 2 Avocados Peeled and pitted
  • 1 cup Tomatoes, chopped
  • Garlic Minced
  • ¼ cup Onion Chopped
  • ¼ cup Cilantro Chopped, optional
  • 2 tbsp Lemon juice Fresh squeezed from a lemon
  • dash Cayenne pepper To taste
  • 1 Jalapeño pepper Seeded and minced as an alternative to cayenne pepper. Do not use both unless you want extremely hot guac!
  • Salt and ground black pepper To taste

Instructions
 

  • Peel avocado, place in a bowl and mash until creamy.
  • Mix tomatoes, onion, cilantro, lemon juice, and cayenne pepper (or jalapeño pepper) into mashed avocado until well combined; season with salt and black pepper.
  • Chill before serving

Notes

Melissa’s Modifications:
If you want a purer avocado guac, omit the tomatoes and chopped onions. Ingredients will include avocados, garlic, lemon juice, cayenne red pepper and salt/pepper, cilantro if desired. Still very delicious.
Nutritional Values:
177 calories; protein 2.7g; carbohydrates 12.2g; fat 14.9g; sodium 49.9mg.
Tried this recipe?Let us know how it was!
virgin margarita

Margaritas (Virgin or Alcoholic)

Margaritas are a fresh citrus drink perfect for Cinco de Mayo celebrations. They are refreshing any time, whether prepared as virgin beverages or with a little Jose Cuervo.
Prep Time 20 minutes
Total Time 20 minutes
Course Drinks
Cuisine Mexican
Servings 4 Servings

Ingredients
  

  • 1/2 cup Lime juice
  • 1/2 cup Lemon juice
  • 1/4 cup Superfine sugar Or more to taste.
  • Crushed ice
  • 8 oz Club soda
  • 4 Lime wedges Optional, or use lemon wedges.
  • 1 Tbsp Kosher salt Optional

Instructions
 

  • Simply combine the lime juice, lemon juice, and sugar (or sugar substitute) in a small pitcher, stirring until the sugar has dissolved.
  • For a Margaritaville-style frozen drink, blend the lime juice, lemon juice, club soda, and sugar with four cups of ice in a high-powered blender. Blend until the mixture is nice and slushy.

For a Fancy Margarita Experience

  • Prepare a salted glass with the below three steps. Optional, but it makes the glasses look fancy!
  • Swipe a lime wedge around the rim of the glass.
  • Pour coarse salt onto a small plate then dip the edge of the glass into the salt, rolling it around until the rim of the glass is coated.
  • Pour the lemon-lime mixture into your salted-rim glasses and enjoy!

Notes

Melissa’s Modifications: 
Margaritas are a refreshing drink for a hot summer’s day and of course to celebrate Cinco de Mayo!
To reduce sugar, I use 6 drops of Stevia Clear which reduces the sugar to zero calories and has plenty of sweetness to balance the tartness of the lemons and limes.
Nutritional Values: The virgin version contains very few calories, especially if you are using Stevia Clear.
Add 4 oz. of 90 proof tequila, and you just added a whopping 300 calories and 28g of carbohydrates!
Stick with the virgin version whenever you can … it’s certainly better for you!
Tried this recipe?Let us know how it was!

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