Don't stuff yourself with chips and dip on Super Bowl Sunday, go deep with your veggies and fiber 🏈

NOW: Don’t stuff yourself with chips and dip on Super Bowl Sunday, go deep with your veggies and fiber 🏈

WAUWATOSA (CBS 58) -- It’ll be a super party for many of us on Sunday, Feb. 2 as we watch the big game. It’s even estimated some 20 million people will attend a gathering with friends and family to see the sports spectacle on TV. Of course plenty of us will consume chips and dip, and cold beers but there are other healthier options. The folks at Outpost Natural Foods concocted recipes for healthy game-day appetizers and beverages. 

Here are just three of Outpost Natural Foods Co-op’s favorite, easy to make, crowd-pleasing appetizers. They’ve pulled these time-tested recipes from their magazine Graze, the free quarterly they’ve been publishing since 2011.

Bangkok Carrot Dip

This tasty, super easy to make spread is a favorite recipe from Outpost’s catering menu. Made from steamed carrots, really, you’ll be amazed at the depth of flavor. Serve with pita bread or fresh veggies.

Bangkok Carrot Dip
Serves 8

This vibrant orange dip is a favorite from our catering menu. Easy to make, low in calories and incredibly delicious it’s excellent with raw veggies and crackers or pita bread, and also makes a great sandwich spread.

  • ¾ pound carrots, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 2 cloves garlic, minced
  • ¾ tablespoon prepared red curry paste
  • ¾ tablespoon ground cumin
  • 1/3 teaspoon ground ginger
  • ¼ teaspoon sea salt 

1. Steam carrots until very soft. Remove from heat and cool.

2. Place carrots and the rest of the ingredients in a food processor and purée until smooth.

3. Serve with cut veggies, crackers or pita bread triangles.

Secret Recipe Lettuce Wraps

Typically these tasty wraps feature pork or chicken and rely on sauces high in sodium to give them an extra kick. Outpost’s version forgoes the meat (you’ll never miss it) in favor of crunchy vegetables, fresh ginger and a sparkle of lemon. Plus guests can customize their wrap from a variety of toppings.

Serves 8

This is an excellent vegetarian twist on the lettuce wraps you’ll find in a well-known Chinese restaurant and you’ll never miss the meat. Make the filling at least 24 hours ahead so the tofu will absorb more of the flavors. If you prefer a little less spice, dial back the chili sauce.


2 teaspoon vegetable oil

1 medium onion, chopped

1 tablespoon minced fresh ginger

Zest of one lemon

2 cloves garlic, minced

1 pound firm tofu, pressed, drained and crumbled

1 8-oz. can water chestnuts, drained and chopped

4 tablespoons lower-sodium soy sauce

4 tablespoons hoisin sauce

1 to 2 teaspoons Asian chili sauce

16 butter lettuce or iceberg lettuce leaves


1 large carrot, peeled and grated

½ cup chopped green onions

½ cup chopped fresh mint

½ cup finely chopped roasted cashews

Hoisin and chili sauce

  1. Heat oil in large skillet over medium heat. Add onion, ginger, lemon zest and garlic, and cook 7 to 10 minutes, or until onions are soft and beginning to brown.
  2. Add tofu and water chestnuts, breaking tofu into small crumbles; cook 4 minutes, or until heated through.
  3. Stir in soy sauce, hoisin sauce, and chili sauce. Transfer to serving bowl.
  4. Place lettuce leaves on platter, and set out garnishes in small serving bowls. Let guests wrap tofu mixture in lettuce leaves, and top with their choice of garnishes.

Greek to Me Dip

Layered Greek Dip

See, there’s cheese after all! The secret to this recipe is that feta cheese, naturally lower in fat and calories, is used for its tangy taste. Everyone loves a layered dip and this one is long on flavor, high in fiber and chock full of veggies. 

Serves 8

Extra time crunched, then this is the recipe for you! Just layer up this quick to assemble dip in a pretty dish and you’re good to go. We like serving this with crunchy pita chips, but sliced pita bread or multi-grain gluten-free corn chips work well too.

1, 8-ounce package Neufchatel cheese, softened

1 tablespoon fresh lemon juice

1 teaspoon dried Italian seasoning

3 cloves garlic, minced

1½ cups prepared hummus, your choice but we like plain or red pepper

1 cup seeded, chopped cucumber

1 cup chopped tomato

½ cup chopped pitted Kalamata olives

1, 6 ounce jar marinated artichoke hearts, drained well and chopped

½ cup crumbled feta cheese

⅓ cup sliced green onions with greens

Pita chips for serving

1. In medium mixing bowl beat cream cheese, lemon juice, Italian seasoning, and garlic with electric mixer on medium speed until smooth and combined.

2. Spread cream cheese mixture into a deep 9-inch pie plate, shallow serving dish, or layer in glass bread pan.

3. Evenly spread hummus on cream cheese layer. Top with cucumber, tomato, olives, artichoke hearts, feta cheese, and green onions. Cover and refrigerate for at least 2 hours and up to a day.

4. Serve with pita chips, sliced pita or whole grain chips. 

For everything else Super Bowl party related (even all the unhealthy stuff) here

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