Super Food for the Super Bowl

It’s that time of year again!  We do a fanny plant on the couch for hours of commercials, a smattering of music and the good ol’ toss of the pig skin. I’m not at all interested in anything but the commercials and food to be honest. It’s the excess calories and fat I dread.

If you set eating well New Year’s resolutions so you're swimsuit ready for summer or just want to be heart healthy, this is not the time to toss it all out the window.

You WILL find temptation as you graze the buffet table. Fact. Why not make a few guilt-free dips to indulge in? By “indulge” I mean eat a normal portion size. Let’s not double a portion just because I’m saving you some fat and calories.

---

My pal Heather just welcomed her 40th with a fabulous party, 5k goals and a celebration of successful weight loss. She shared her recipe for Buffalo Chicken Dip that she prepared for the big day. She made good, healthy substitutions, but I took it even further. Here’s how I did it:

• • Replaced Bleu cheese dressing with non-fat Greek yogurt and low fat cottage cheese.

• • Added the Bleu cheese as a possible topping just before serving.

• • Bulked up and thickened the recipe with the addition of beans. Yup, you know it. Good for your heart.

• • Cut back on the cream cheese and used Neufchâtel cream cheese without sacrificing taste.

Buffalo Chicken Dip (the better for you version)

Makes 4 cups; serving size is 4 tablespoons

Serve warm with crudités

Ingredients:

• • 12 ounces pre-cooked, shredded chicken breast

• • 1 cup white beans, cannellini or great northern

• • 4 ounces Neufchâtel cream cheese

• • 8 ounces cottage cheese 1% milk fat

• • 4 ounces Frank’s Hot Sauce

• • 2 stalks celery, diced

• • Bleu cheese crumbles, optional

Directions

• • Blend the cottage cheese and cream cheese in a food processor until smooth.

• • There are a few methods to prepare this dip.

Stove top: In a 6-cup saucepan over medium-low heat combine the chicken breast, beans, celery, cheese mixture and hot sauce. Bring it to a gentle bubble, stirring to prevent burning. Reduce heat to low, cover and cook for 20 minutes. Be sure to stir often to prevent burning. Stir the celery in just before serving and sprinkle with Bleu cheese.

Slow cooker: Combine all the ingredients, reserving the celery to add just before serving, and cook on low for about 3 hours. Stir the celery in just before serving and sprinkle with Bleu cheese.

Oven: Pre-heat oven to 350 degrees. Combine all of the ingredients and pour into an oven-safe baking dish. Bake uncovered for 20-30 minutes. Stir the celery in just before serving and sprinkle with Bleu cheese.

Nutritional info for this recipe: 65 cal,  3g fat, 6g carbs, 1g fiber
Nutritional info for the traditional Buffalo Chicken Dip recipe: 153 cal, 11g fat, 3g carbs, 0g fiber

---

You’ve had the typical artichoke and spinach dip that’s loaded with cheese, butter and fat galore. I don’t think it’s okay even if you’re an Olympian. Here is a recipe you don’t have to feel guilty about. It is best served warm on pita, crostini or crudités. If it gets too thick, add a dollop of yogurt.

Hearts of Palm Dip

Makes 4 cups; serving size is 4 Tablespoons

Ingredients

• • 4 ounces Neufchâtel cream cheese

• • 8 ounces cottage cheese 1% milk fat

• • 1/4 cup shredded parmesan cheese

• • 1/4 cup non-fat Greek yogurt

• • 1 teaspoon lemon juice

• • 1/4 teaspoon cayenne

• • 1/4 teaspoon salt

• • 2 cups cup white beans, cannellini or great northern

• • 1 teaspoon extra virgin olive oil

• • 4 cups kale, loosely packed with the stems removed

• • 1 shallot, diced

• • 1 tablespoon chopped garlic

• • 1 cup chopped heart of palm (you’ll find in the grocery store next to artichoke hearts)

Directions

1. 1. Chiffonade the kale and set aside.

1. 1. Blend the cottage cheese, cream cheese, parmesan, yogurt, lemon juice, cayenne and salt in a food processor until smooth and set aside.

1. 1. In a bowl, mash the 2 cups of beans with the backside of a large spoon. Have a few beans that are left whole and a thick mash of the rest. We’re sneaking the beans in…so, throw in some elbow grease and mash those beans for a good cause!

1. 1. In a 8-cup saucepan over medium-low heat, sauté the garlic and onion until tender. Add the kale and cook until the kale starts to wilt.

1. 1. Increase the heat to medium, add the cheese mixture and hearts of palm and stir until a gentle bubble begins. Reduce heat to low and cook for 20 minutes, stirring often to prevent burning.

*If you prefer, you could cook all ingredients in a slow cooker, on low, until bubbly*

---

This is a favorite dip in my family.  Dan might tell you I’m his favorite dip, but I think it’s this recipe. No guilt here. I like the look of the black beans, but you can add whichever beans you have handy.

Gobble It Up Salsa Dip

Makes 5 cups

Ingredients

• • 16 ounce can of black beans, drained and rinsed

• • 16 ounce jar of your favorite salsa

• • 1 avocado, halved, seeded, peeled and cubed

• • 1 small jalapeño, diced

• • 1 clove garlic, minced

• • 1/4 cup diced pineapple or mango

• • 1 tablespoon chopped cilantro

• • squeeze of fresh lime, to taste

Directions

Combine all the ingredients in a bowl that you will find soon empty. Oh, yea. It’s that easy and oh-so-good. It’s even better when tomatoes are in season and you can add them to the recipe.

It’s that time of year again!  We do a fanny plant on the couch for hours of commercials, a smattering of music and the good ol’ toss of the pig skin. I’m not at all interested in anything but the commercials and food to be honest. It’s the excess calories and fat I dread.

If you set eating well New Year’s resolutions so you're swimsuit ready for summer or just want to be heart healthy, this is not the time to toss it all out the window.

You WILL find temptation as you graze the buffet table. Fact. Why not make a few guilt-free dips to indulge in? By “indulge” I mean eat a normal portion size. Let’s not double a portion just because I’m saving you some fat and calories.

---

My pal Heather just welcomed her 40th with a fabulous party, 5k goals and a celebration of successful weight loss. She shared her recipe for Buffalo Chicken Dip that she prepared for the big day. She made good, healthy substitutions, but I took it even further. Here’s how I did it:

• • Replaced Bleu cheese dressing with non-fat Greek yogurt and low fat cottage cheese.

• • Added the Bleu cheese as a possible topping just before serving.

• • Bulked up and thickened the recipe with the addition of beans. Yup, you know it. Good for your heart.

• • Cut back on the cream cheese and used Neufchâtel cream cheese without sacrificing taste.

Buffalo Chicken Dip (the better for you version)

Makes 4 cups; serving size is 4 tablespoons

Serve warm with crudités

Ingredients:

• • 12 ounces pre-cooked, shredded chicken breast

• • 1 cup white beans, cannellini or great northern

• • 4 ounces Neufchâtel cream cheese

• • 8 ounces cottage cheese 1% milk fat

• • 4 ounces Frank’s Hot Sauce

• • 2 stalks celery, diced

• • Bleu cheese crumbles, optional

Directions

• • Blend the cottage cheese and cream cheese in a food processor until smooth.

• • There are a few methods to prepare this dip.

Stove top: In a 6-cup saucepan over medium-low heat combine the chicken breast, beans, celery, cheese mixture and hot sauce. Bring it to a gentle bubble, stirring to prevent burning. Reduce heat to low, cover and cook for 20 minutes. Be sure to stir often to prevent burning. Stir the celery in just before serving and sprinkle with Bleu cheese.

Slow cooker: Combine all the ingredients, reserving the celery to add just before serving, and cook on low for about 3 hours. Stir the celery in just before serving and sprinkle with Bleu cheese.

Oven: Pre-heat oven to 350 degrees. Combine all of the ingredients and pour into an oven-safe baking dish. Bake uncovered for 20-30 minutes. Stir the celery in just before serving and sprinkle with Bleu cheese.

Nutritional info for this recipe: 65 cal,  3g fat, 6g carbs, 1g fiber
Nutritional info for the traditional Buffalo Chicken Dip recipe: 153 cal, 11g fat, 3g carbs, 0g fiber

---

You’ve had the typical artichoke and spinach dip that’s loaded with cheese, butter and fat galore. I don’t think it’s okay even if you’re an Olympian. Here is a recipe you don’t have to feel guilty about. It is best served warm on pita, crostini or crudités. If it gets too thick, add a dollop of yogurt.

Hearts of Palm Dip

Makes 4 cups; serving size is 4 Tablespoons

Ingredients

• • 4 ounces Neufchâtel cream cheese

• • 8 ounces cottage cheese 1% milk fat

• • 1/4 cup shredded parmesan cheese

• • 1/4 cup non-fat Greek yogurt

• • 1 teaspoon lemon juice

• • 1/4 teaspoon cayenne

• • 1/4 teaspoon salt

• • 2 cups cup white beans, cannellini or great northern

• • 1 teaspoon extra virgin olive oil

• • 4 cups kale, loosely packed with the stems removed

• • 1 shallot, diced

• • 1 tablespoon chopped garlic

• • 1 cup chopped heart of palm (you’ll find in the grocery store next to artichoke hearts)

Directions

1. 1. Chiffonade the kale and set aside.

1. 1. Blend the cottage cheese, cream cheese, parmesan, yogurt, lemon juice, cayenne and salt in a food processor until smooth and set aside.

1. 1. In a bowl, mash the 2 cups of beans with the backside of a large spoon. Have a few beans that are left whole and a thick mash of the rest. We’re sneaking the beans in…so, throw in some elbow grease and mash those beans for a good cause!

1. 1. In a 8-cup saucepan over medium-low heat, sauté the garlic and onion until tender. Add the kale and cook until the kale starts to wilt.

1. 1. Increase the heat to medium, add the cheese mixture and hearts of palm and stir until a gentle bubble begins. Reduce heat to low and cook for 20 minutes, stirring often to prevent burning.

*If you prefer, you could cook all ingredients in a slow cooker, on low, until bubbly*

---

This is a favorite dip in my family.  Dan might tell you I’m his favorite dip, but I think it’s this recipe. No guilt here. I like the look of the black beans, but you can add whichever beans you have handy.

Gobble It Up Salsa Dip

Makes 5 cups

Ingredients

• • 16 ounce can of black beans, drained and rinsed

• • 16 ounce jar of your favorite salsa

• • 1 avocado, halved, seeded, peeled and cubed

• • 1 small jalapeño, diced

• • 1 clove garlic, minced

• • 1/4 cup diced pineapple or mango

• • 1 tablespoon chopped cilantro

• • squeeze of fresh lime, to taste

Directions

Combine all the ingredients in a bowl that you will find soon empty. Oh, yea. It’s that easy and oh-so-good. It’s even better when tomatoes are in season and you can add them to the recipe.