Top 6 Guilt Free Recipes for an Epic Super Bowl Sunday

Feb 1, 2014 10:19:00 AM | guilt free recipes Top 6 Guilt Free Recipes for an Epic Super Bowl Sunday

Kick the greasy chicken wings and binger's regret to the curb! Whip up these 6 guilt free recipes for your Super Bowl shindig!

guilt free bean dishJust because we’re a holistic health college doesn’t mean we don’t enjoy a good Super Bowl bash here in the States! Not to mention, the Seattle Seahawks are in the running this year, so we’re repping our Pacific Northwest pride! But of course, my favorite part about the Super Bowl is all the yummy dishes. Have you pulled together the starting line-up for your Super Bowl buffet? While many traditional Super Bowl smorgasbords boast fatty foods with little to no nutritional value, you don’t have to throw out your holistic nutrition in order to throw an epic and tasty Super Bowl party! I’ve compiled a list of the top 6 guilt free recipes you should be whipping up this Super Bowl Sunday. So call an “audible” and get ready for the coin toss!

First, let’s kick off with some fabulous guilt free appetizers!

1. Herbed Humus Spread

What is a Super Bowl party without a great dip? Kick the preservative loaded pre-packaged onion dip to the curb and give this delicious herbed humus spread a try!

Use organic ingredients where possible, and don't be afraid to cook your own garbanzo beans from dried. It’s easy! 

  • 1 15-oz can garbanzo beans, drained and rinsed 
  • 1-t extra virgin olive oil
  • 1-T freshly squeezed lemon juice
  • 2-t fresh parsley Petroselinum crispum, chopped
  • 1⁄2-t fresh oregano Origanum vulgare, chopped
  • 1⁄2-t fresh basil Ocimum basilicum, chopped
  • Freshly ground black pepper to taste
  • 1-t tahini paste (a paste made from sesame seeds)
  • Pinch of cayenne Capsicum annuum pepper
  • 1-clove garlic Allium sativum, minced

Mash beans with all other ingredients. You can also whiz them up in the food processor, using pulse mode until you get the desired consistency. Add more water, lemon or orange juice if garbanzo beans are too dry. Serve at room temperature with pita bread, bruschetta, or vegetable crudités.

2. Fruit Salad with Infused Lemon Herb Syrup

If you know me, then you know I am a fanatic for fruit! This great recipe—brought to us from the talented Susan Belsinger, one of my favorite guest lecturers and author of several fabulous books—can be used as your Super Bowl party appetizer OR a dessert!

The use of the vanilla bean makes these fruits seem exotic. Lemon balm, verbena, and lemon grass, even some orange mint, are all good in this recipe. Other fruits such as melon, berries, peaches, nectarines, or bananas can also be used. Serves 8 to 10. 

  • 1-cup water
  • 1⁄4-cup organic cane sugar
  • 1⁄2 vanilla bean
  • 1 large handful of fresh lemon herb leaves, bruised
  • Few strips of lime zest
  • 1-T freshly squeezed lime juice
  • 1 firm ripe mango or papaya, peeled, seeded, and cut into bite-sized pieces
  • 1 small, ripe cantaloupe, seeded, and cut into bite-sized pieces
  • 1 ripe pineapple, peeled, cored, and cut into bite-sized pieces

Make the flavored fruit syrup by combining the water, sugar, vanilla, herbs, and zest. Bring the contents of the pan to a boil, reduce heat, and simmer for 10 minutes. Remove from heat and let cool.

When cooled to room temperature, strain the syrup and stir in the lime juice. At this point, the syrup can be stored in the refrigerator for up to 5 days.

3. Tuscan White Bean and Rosemary Dip

Having a variety of dips is essential for any Super Bowl bash. If you love that powerful and hearty flavor of rosemary, then this dish--another delicious concoction from the wonderful Susan Belsinger--is a must-have on your buffet table this Sunday. 

Makes about 2-cups

  • 2-T extra virgin olive oil
  • 2-t balsamic vinegar
  • 2 cloves garlic Allium sativum, minced
  • 1-T fresh rosemary Rosmarinus officinalis, minced
  • 1/3-cup finely chopped celery
  • Salt and freshly ground black pepper
  • Few pinches fresh red pepper flakes

Put beans in a bowl, and mash about half of them with a fork. Add the olive oil, vinegar, garlic, rosemary, and celery. Toss well.

Let stand, covered, for 30 minutes. Add seasoning to taste. If refrigerated, allow to cool to room temperature before serving.

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4. Easy-Breezy Guacamole     

A classic dish for any Super Bowl Sunday, and certainly one of the healthiest! Avocados contain monounsaturated fats (found in the healthy Mediterranean diet), polyunsaturated fatty acids (Omega-3s), vitamins C, B-6, A, E, K, and essential minerals. Did you know they are also known mood boosters? So if your team doesn’t win this Sunday, make sure you have this guacamole on hand for a pick-me-up! 

This recipe comes from a family recipe of one of our ACHS Social Media Specialists, Renee Long (thanks Renee’s mum!). As always, use only certified organic and fresh veggies and ingredients!

  • 4 medium avocados
  • 2-3 medium tomatoes, diced
  • ½ small onion, diced
  • 1 jalapeno pepper, diced
  • 2 cloves of garlic Allium sativum, minced
  • The juice of one lime           
  • A few pinches of fresh cilantro to taste
  • A few pinches of salt and pepper to taste

Peel avocado and remove seed. Mix ingredients together in a molcajete (or a regular bowl) and serve with pita bread, bruschetta, or vegetable crudités. Yum!


Don’t forget your main course! Skip the nitrate-loaded BBQ Chicken Wings, and try these delicious guilt free entrées!

5. Whole-Wheat Pizza

Not many things say “sports party” like a great pizza pie! Try the following recipe for whole-wheat pizza with a low-fat mozzarella or feta, a great cheesy combo. Homemade whole-wheat pizza topped with fresh vegetables and some organic cheese can make a quick, nutritious entrée for any epic Super Bowl party! 


  • One packet active dry yeast
  • 1-t honey
  • 1-cup warm water
  • 1 ½-cup whole-wheat flour
  • 1-cup unbleached flour
  • 1⁄2-t salt
  • 1⁄2-cup wheat germ

In a small bowl, mix yeast, honey, and water. Set aside for 10 minutes until foamy. Combine flours, salt, and wheat germ in a large bowl then add yeast mixture. Knead by hand or with a mixer for 10-12 minutes or until dough is smooth. Add a small amount of flour if dough is still sticky. Put dough in another bowl and cover with a damp towel. Place in a warm place for 50-60 minutes until dough doubles in size.

Preheat oven to 450 degrees (F). Roll out dough to 16” round and place on baking tray or pizza pan. Spread with tomato sauce (you can use canned chopped organic tomatoes) and other toppings. Bake for 20-25 minutes or until the pizza crust is brown. Serve hot.

Optional Toppings:

  • Artichoke hearts, capers, feta or chevre (goat) cheese, roma tomatoes, garlic, basil, and oregano or thyme
  • Roasted red peppers, roasted garlic, feta, and basil
  • Roasted vegetables: Zucchini, eggplant, onion, peppers, garlic with mozzarella or provolone, olives, and oregano
  • Chicken (use skinless, boneless, breast, sliced for best results)
  • Basil, pine nuts, and mozzarella 

6. Spicy Lentils

In a bit of a twist on the usual chili, try these spicy lentils! I love kicking up the turmeric in any dish for a great anti-inflammatory hit! You can even serve this with the Easy-Breezy Guacamole recipe above!

  • 1-lb red lentils
  • ¾-t salt
  • 1-t ground cumin Cuminum cyminum
  • ½-t cumin Cuminum cyminum seed
  • 1-t ground turmeric Curcuma longa
  • ½-t ground coriander Coriandrum sativum
  • ½ to 1-t ground cayenne Capsicum annuum (adjust to taste depending on how spicy you want your lentils!)
  • 2 cloves garlic Allium sativum
  • 1 medium onion
  • 1-T olive oil
  • 1 chopped tomato

Wash the lentils in a colander to remove any dirt or stones (yes stones sneak in sometimes!). Put into a pot with 5 cups water and 1-t of turmeric. Bring to the boil, then lower the heat and simmer for an hour or until soft. Add the salt. Drain and reserve the liquid.

In the meantime, heat the oil, add the cumin seed, garlic, and onion. Stir-fry over medium heat until the onions are slightly browned. Watch your onions and garlic as burned garlic tastes awful! Add tomato and cook until soft.

Add the remaining spices and the lentils and stir gently. Add reserved liquid if needed, and serve.

This makes a great side dish, or I like to serve it like chili with sour cream, corn chips, guacamole, and shredded cheese.


Now you have deliciously nutritious 1st string of dishes to serve at your epic Super Bowl party this Sunday! Do you have any healthy recipes that will be in your lineup this weekend? Tell us in the comments! 

And if you loved these recipes, you can sign up to receive a free recipe a week email from our Food Fast, Not Fast Food series! Then check out the accredited online programs in holistic nutrition from the American College of Healthcare Sciences! 

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This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.

Dorene Petersen, ACHS Founding President

Written By: Dorene Petersen, ACHS Founding President

Dorene is the Founding President of the American College of Healthcare Sciences (ACHS). She has over 45 years of clinical teaching and lecturing experience in aromatherapy and other holistic health subjects. She has presented papers on essential oils and clinical aromatherapy at the International Federation of Essential Oils and Aroma Trades Annual Conference (IFEAT) in California, USA; the Aroma Environment Association of Japan (AEAJ) in Tokyo, Japan; the Asian Aroma Ingredients Congress (AAIC) and Expo in Bali, Indonesia; the International Center of Advanced Aromatherapy (ICAA) at the WonGwang Digital University in Seoul, Korea; as well as the AAIC Expo in Kunming, Yunnan, China. Dorene is a founding member of the Aromatherapy Registration Council (ARC) and served as its chair until 2023. Dorene is also involved in the distance education community and has served as a volunteer, committee member, and standards evaluator for the Distance Education Accrediting Commission (DEAC). Dorene is a travel junkie, and has led ACHS Study Abroad programs to India, Indonesia, Greece, and Hawaii!