Recipes for a healthier Super Bowl party

Recipes courtesy of Libby Mills, spokesperson for the Academy of Nutrition and Dietetics.

Mango Salsa

3 ripe mangos

3/4 cup red and green bell peppers

3/4 cup diced red onion

1-2 teaspoons hot pepper sauce to taste

1/4 cup minced mint

1/4 cup minced cilantro

lime zest of 1-2 limes

2-3 limes, juiced

Combine all ingredients into a large mixing bowl.

Fresh Sweet Pickles

2 pickling cucumbers, approximately 7 inches long, dark green skin, washed, cubed or sliced

1 tablespoon onion, sliced

Combine the following ingredient in a small saucepan and bring to a boil for 10 minutes.

1 cup apple cider vinegar

1/4 teaspoon mustard seed

4 black pepper corns

1/16 teaspoon clove, ground, or 1 clove

1/16 teaspoon cardamom, ground

3-4 tablespoons sugar

Up to 1/2 cup water to cover

Refrigerate at least 12 hours. Keeps for several weeks.

Pickled Cabbage

1/4 head cabbage, washed, cubed

Combine the following ingredients in a small saucepan and bring to a boil for 10 minutes.

2 cups apple cider vinegar

1 tablespoon sugar

2 cloves garlic, cut in half lengthwise

1/3 teaspoon coriander

5 black pepper corns

1/6 teaspoon hot pepper flakes

1 bay leaf

2 tablespoons sea salt

Up to 1 cup of water to cover

Refrigerate at least 12 hours. Keeps for several weeks.

Asian Style Butternut Squash Hummus

1 medium sized butternut squash (2 to 2 1/2 pounds)

3 tablespoons sesame oil divided (enough to toss squash, reserving some to drizzle for presentation)

3/4 cup canned garbanzo beans, rinsed and drained

2 teaspoons garlic, fresh

3 tablespoons lemon juice (approximately 1 lemon)

1/4 cup tahini (sesame paste)

1/2 teaspoon coriander, ground

1/4 teaspoon cinnamon, ground

1 teaspoon kosher salt

1/8 teaspoon cayenne pepper

Garnishes: Reserve toasted sesame oil for drizzling, parsley, whole garbanzo beans and toasted black and white sesame seeds.

Preheat oven to 400 degrees Fahrenheit. Peel butternut squash. Cut squash in half, remove seeds and cut into 2-inch chunks. Keeping the chunks approximately the same size assures even roasting. Toss squash with toasted sesame oil and place on a baking sheet. Roast uncovered until the butternut squash has browned a little and is very tender (about an hour). Let cool. You should have about 3 cups cooked squash.

While squash is roasting, heat the coriander, salt, cinnamon and cayenne briefly in a small, dry pan until fragrant. Allow the spices to cool. In a food processor, process the garbanzo beans until coarsely chopped. Add the cooled, roasted squash, garlic, lemon juice, tahini, coriander, cinnamon, salt and cayenne pepper, and process until smooth. Serve hummus drizzled lightly with sesame oil, and garnish with parsley, whole garbanzo beans and toasted black and white sesame seeds. Use torn whole wheat pita and fresh cut vegetables for scooping the dip.

Jicama Slaw

2 medium jicama, peeled, and julienned (approximately 6 cups)

1 apple, julienned

1 red pepper, julienned

1 yellow pepper, julienned

1/2 large red onion, julienned

1/2 to 1 poblano pepper, julienned and/or 1/2 to 1 jalapeno pepper finely diced

1 small bunch cilantro, minced

Dressing Ingredients:

3 medium lime, zested, juiced

1/2 cup apple cider vinegar

2 tablespoons honey

1/4 cup canola oil

Salt and pepper

Garnish: 2 tablespoons pumpkin seeds, toasted

Mix all slaw ingredients together in a large bowl. Whisk all dressing ingredients together in a small bowl. Add the dressing to the slaw and mix thoroughly. Top with toasted pumpkin seeds.

Chicken Green Bean Farro Salad

Toss together 2/3 cup faro, 2 ounces cooked, diced chicken or pork or cubed tofu, 3/4 cup steamed green beans cut into 1-inch pieces. Toss with a dressing made of olive oil, white wine vinegar, some minced shallot, big pinch of marjoram, a dab of mustard, salt and pepper.

Serves 6.

Making the dressing in the salad bowl save time and dishes when it comes time to clean up.


2 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar or rice wine vinegar

2 tablespoons minced shallot

2 tablespoons minced fresh or 1 tablespoon dried marjoram

1 teaspoon Dijon mustard

1/4 teaspoon salt

Fresh cracked black pepper to taste

Salad ingredients:

1 cup farro, cooked according to the package instructions

Spray canola oil

16 ounces skinless boneless chicken breast (strips or fingers)

12 ounces green beans, trimmed, cut into 1-inch pieces

4 green onions, washed and thinly sliced (about 3/4 cup)

While the farro is cooking, prepare the green beans, chicken and dressing.

Green Beans

Trim and cut green beans. In a large saucepan, bring 3 quarts of water to a boil. Drop green beans into the boiling water for about 3 minutes or until just shy of crisp tender. Using a colander, drain the green beans and rinse under cold water to cool. Shake the colander to get rid of any excess water.


Over medium high heat, heat a large skillet. Spray with canola oil. Season chicken with salt and pepper, and place the chicken in the skillet. Cook until golden brown and cooked through (165 degrees Fahrenheit), about 4 minutes per side. When cool, then cut the chicken into 1/2- inch cubes.


In a large mixing bowl, make the dressing first by combining the oil, vinegar, shallot, marjoram, mustard and salt. Whisk together to combine.

To the dressing, add the green onions, farro, green beans and chicken. Mix well. Season to taste with fresh cracked pepper.

White Bean Pesto

In a food processor add together 15-ounce can cannellini beans, rinsed and drained, 1/4 cup purchased pesto, 2 to 3 teaspoons fresh lemon juice. Use as a dip or spread.


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