Sports Nutrition

You can truly still enjoy the Super Bowl with all of these delicious and healthier alternatives to appetizers!

1. Black Bean Dip

Ingredients:
• 2 cans (14-15 oz) black beans, rinsed well
• ½ cup yellow onion, chopped
• 1/3 cup cilantro, chopped
• 1 clove garlic, minced
• ½ jalapeno, seeds removed and diced (or a whole one if you like it spicier)
• Juice of one fresh lime
• ¼ tsp ground cumin
• ¼ tsp chili powder
• 1 tsp sea salt
• ½ tsp black pepper
• ¼ cup olive oil

Directions:
1. Place all ingredients (except olive oil) in a food processor and blend until smooth.
2. Add the olive oil and reblend.
3. Place dip into a serving bowl and enjoy with veggies and/or blue corn chips.

2. Broccomole

Ingredients:
• 4 cups chopped broccoli (include the stems! They are just as healthy)
• ½ jalapeno, seeds removed, diced (or a whole one if you like it spicier)
• ½ cup goat cheese (or silken tofu, Greek yogurt)
• 1/8 cup cilantro, chopped
• ¼ tsp chili powder
• ½ tsp sea salt
• ½ tsp black pepper
• ¼ tsp garlic powder
• 1 TBS olive oil

Instructions:
1. Cook the broccoli until very soft, and then drain.
2. Transfer to a food processor and add the rest of the ingredients.
3. Blend until smooth.
4. Serve warm!

3. Portion Controlled Not Actually 7-Layer Dip

Ingredients:
• 1 cup black bean dip (see above)
• 1 cup guacamole
• 1 cup plain Greek yogurt
• 1 cup Salsa
• ½ cup peppers, chopped
• ½ cup olives, chopped
• small plastic cups (about 8 ounces)

Instructions:
1. Layer 2 TBS of black bean dip, guacamole, Greek yogurt, and salsa, and top with chopped peppers and olives.
2. Serve with organic blue corn chips which you can easily pick up at the Natural Food Pantry!

4. Spicy Popcorn

Ingredients:
• ½ cup organic popping corn kernals
• 3 TBS avocado oil, grass-fed butter, or coconut oil (melted)
• 1 tsp salt
• ½ tsp garlic powder
• ½ tsp paprika
• ½ tsp cayenne powder
• ¼ tsp cumin

Instructions:
1. Pop popcorn in air popper.
2. While the popcorn is popping, mix the remaining ingredients
3. Slowly drizzle the topping mixture onto the popcorn and shake to distribute.

5. Healthier Caramel Popcorn

Ingredients:
• ½ cup organic popping corn kernals
• ¼ cup agave nectar
• ½ cup coconut milk (from a can)
• 1 tsp pure vanilla extract
• ¼ tsp salt

Instructions:
1. Preheat a medium sized pot to medium-high heat.
2. Add agave to the pot, bring it to a boil and let it cook for 2-3 minutes until the agave gets darker.
3. Add coconut milk, vanilla and sea salt and stir to combine. Bring to a boil, then reduce heat to medium-low and let caramel sauce cook until it thickens and gets darker (about 20 minutes). Stir occasionally.
4. While the sauce is cooking, pop the popcorn in an air popper.
5. Drizzle the hot caramel sauce over the popcorn and mix gently until evenly distributed.
6. Line baking sheet with parchment paper and transfer caramel popcorn to it. Freeze for about 10 minutes. Remove from freezer and break into smaller pieces if necessary.
7. If not using right away, store in a container in the freezer.

6. Baked Buffalo Chicken Wings

Ingredients:
• 1 pound of chicken wings
• 1 and ½ tsp of sea salt
• ½ tsp of ground black peppercorns
• 3 tbsps virgin coconut oil melted (You can use the butter flavoured one)
• 2 tbsps apple cider vinegar
• 3 tbsps fresh lemon or lime juice
• ½ tsp cayenne
• 1 tsp garlic power
• 1 tsp onion powder

Instructions:
1. Preheat oven 400 degrees F and line a sheet with parchment paper.
2. Wash each wing and pat it dy. Dust each wing with your dry ingredients of sea salt and peppercorns.
3. Bake the wings for about 45 mins to an 1 hour depending on your oven. The wings should be golden brown on the outside.
4. While the chicken bakes prepare your wing sauce. In a pan on low heat whisk together your coconut oil, apple cider vinegar, lemon juice or lime juice, cayenne, garlic powder and onion powder. Whisk until combined.
5. When the wings are fully cooked let them cool them covered them in the sauce and toss to coat! You want to ensure each wing is coated. Once you have you are finished and wings are ready to serve.

7. Bacon Wrapped Butternut Squash

Ingredients:
• 1 large butternut squash cut into bite size cubes (You can boil it for about 10 minutes to soften)
• 1 tsp chili powder
• 1 tsp cayenne pepper
• 1 tsp garlic powder
• 1 tsp paprika
• 15 to 20 slices of bacon (depending on how many you wish to make you will need to purchase a few)
• Sea salt and pepper to garnish

Instructions:
1. Preheat oven 375 degrees F and line 2 baking sheets with parchment paper.
2. Toss the cubed butternut squash in a large bowl with chili powder, cayenne, garlic powder, paprika, sea salt and pepper.
3. Take your cubes and wrap them in bacon carefully. It will usually hold without too much trouble. When serving later you can add toothpicks.
4. Place in the oven on the pan for 20 minutes! You can turn them if you wish. If you like your bacon more crispy keep them in the oven a bit longer.
5. Season with salt and pepper and add a toothpick for easier eating if desired.

8. Cauliflower “Wings” or Poppers

Ingredients:
• 1 cauliflower cut into florets
• 1/3 cup of avocado oil
• 2 tsps cayenne pepper
• 2 tsps garlic powder
• 2 tsps onion powder
• 2 tbsps nutritional yeast
• 2 tbsps of sugar free hot sauce

Instructions
1. Preheat the oven to 415 F and line a pan with parchment paper.
2. Chop cauliflower into smaller florets (wing size if you like) or make them smaller if you wish.
3. To a large bowl add avocado oil, cayenne pepper, garlic powder, garlic powder, nutritional yeast and hot sauce. Add in the cauliflower and toss to coat. Once fully combined spread out onto a pan.
4. Bake for 30 to 40 minutes depending on how crispy you like them to be! They are ready when crisped on the outside.

9. Strawberry Footballs

Ingredients:
• 2 packs of strawberries ( Keep the leafy TOPS! And you can always use less berries)
• 3 Dark Chocolate Bars 70% and up works
• 1 White Chocolate bar

Instructions
1. Wash your berries and let them dry on a tea towel.
2. Prepare a pan or plate with wax or parchment paper. This is where you will lay your berries.
3. Melt the dark chocolate slowly in a pot on low/medium heat stirring frequently. Wait until it is fully liquid and remove from the stove.
4. Now dip each strawberry in the chocolate, let the excess drip off and place on the pan or plate. Let sit to solidify.
5. Melt your white chocolate on low heat and let sit , but not for long. White chocolate burns easily so be careful.
6. When the berries are coated in dark chocolate and it has solidified get a piping bag or Ziploc bag and fill with the white chocolate. Cut the tiny hole so you can draw “football lines” on the berries. Start slow and practice a bit.
7. Once those day serve or refrigerate until it is time to eat them!

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