Super Bowl 2015: 3 Healthy Super Swole Recipes!

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Name: Sarah Wilkins
Email: noexcusesnutritionllc@gmail.com
Credentials: Nutritionist, Owner No Excuses Nutrition; Bachelor’s Degree in Nutrition from Montana State University
Competition History: WA State Bodybuilding Championships, July 20, 2013: Nationals Qualifier

Just when you’ve decided to get serious and really buckle down on your New Year’s resolutions, along comes the Super Bowl. The big game is filled with knuckle-biting action, frenzied chants, close calls, over-the-top half-time performances, and that one thing that’s sure to thwart your fitness goals: an endless array of munchies. With everything from chips and dip to pigs in a blanket and all things cheese-and-sauce-covered, it’s not surprising that game day spreads can spell diet disaster.

You can’t forego your Super Bowl celebration, but it doesn’t have to be a belt buster. Eat to your heart’s content as you cheer on your favorite team—go Seahawks!—with these healthy game-day recipes.

1 Skinny Buffalo Chicken Dip

Everyone’s favorite dip goes a bit “lighter” with this skinny Buffalo chicken creation. It might be lower in calories and fat, but it’s big on flavor! And there’s three easy ways to prepare it. Just make sure not to blow all the calories on chips.

• 4 oz. (half a block) fat-free or reduced-fat cream cheese, softened


• 1 cup nonfat plain Greek yogurt


• 1 cup shredded part-skim Mozzarella cheese


• 1/2 cup hot sauce (I used Frank’s brand)


• 1/2 cup reduced-fat crumbled blue cheese


• 1 tbsp ranch seasoning (optional)


• 3 cups shredded cooked chicken

To Make In The Oven

1. Preheat oven to 350 F.


2. In a large bowl, stir all ingredients together until well mixed. Transfer mixture to a small greased baking dish, and bake for 30 minutes or until the cheese is melted and the edges begin to slightly brown. Remove and serve immediately.

To Make On The Stove

1. Stir all ingredients together in a medium saucepan until combined over medium-low heat.


2. Continue heating for about 10-15 minutes, stirring occasionally, until the cheese is melted and the dip is simmering. Remove and serve immediately.

To Make In The Slow Cooker

1. Stir all ingredients together in a slow cooker until combined.


2. Heat on low for 4 hours or until the cheese is melted. Serve immediately.

Skinny Buffalo Chicken Dip PDF (146 KB)

Nutrition Facts
Serving Size (1 serving) Recipe yields 10

Amount per serving

Calories 140

Total Fat4.3 g

Total Carbs3.2 g

Protein20.5 g

2 Sausage Supreme Pita Pizza

Hands down, my favorite food is pizza. The only problem is that 1/8 of a large pizza, or one slice, is over 350 calories, and who seriously eats only one slice? I can usually polish off half a pie on my own—hey, you can’t stop love!

But I still have my standards. In fact, I’m really picky when it comes to my pizza, especially about the sauce. That’s why I am so freaking stoked about this dish. Not only does it have over 30 g protein and only 415 calories per pizza, but the sauce is perfect. Even my hubby exclaimed, “Don’t change a thing!” after devouring a slice—and he’s Italian. If you like a crispy-crust pizza with flavorful sauce, you’ll love this.

• 1 large pita (I used Papa Pita brand)


• 1/4 cup “Sarah’s pizza sauce” (recipe follows)


• 1/4 cup part skim shredded mozzarella


• 3 oz. (1 link) sweet Italian chicken sausage (I used Al Fresco brand)


• 1/4 cup sliced mushrooms


• 1/4 cup sliced bell pepper


• 1 tbsp grated Parmesan


• Dash crushed red pepper flakes

• 1 15-oz. can organic tomato sauce


• 1/4 cup diced onion


• 2-3 minced garlic cloves


• 1/2 tsp sugar


• 1/2 tsp salt


• 1/2 tsp oregano


• 1/2 tsp basil


• 1/8 tsp black pepper

1. Preheat oven to 400 F.


2. Bring sauce ingredients to a boil over stovetop, then simmer 30-45 minutes.


3. Remove sausage casing and brown meat in skillet over medium heat, breaking it up with a turner or spatula as it cooks.


4. Spray a cookie sheet with cooking spray and bake pita for 10 minutes or until slightly stiff, but not crispy.


5. Take out pita, and turn oven up to 500 F.


6. Place pita on a cookie sheet and cover with sauce, cheese, sausage, and veggies, in that order.


7. Put back in the oven at 500 F for 5-7 minutes, watching closely. Pizza is done when crust is crispy and cheese is melted.


8. Top with parmesan and red pepper. Devour the entire thing!

Sausage Supreme Pita Pizza PDF (158 KB)

Nutrition Facts
Serving Size (1 pizza) Recipe yields 1

Amount per serving

Calories 415

Total Fat15 g

Total Carbs45 g

Protein31 g

Fiber8 g

3 Maple-glazed Protein Donuts

Even though my first love is pizza, I’ve always had a sweet spot for maple donuts. Sadly, with all that trans fat and processed sugar, they might just be the worst thing for you. This probably explains why I feel like total crap after eating just half of one.

But that’s not the case with these maple-glazed protein donuts, or “pronuts!” With a moist, cakelike texture loaded with maple flavor, these are not only great for game day, they also make the perfect post-workout snack. The best part? Each donut has only 100 calories and 2 grams of sugar. I’m in love!

• 1/3 cup oat flour


• 1 scoop (25 g) vanilla whey protein powder


• 1/4 cup baking Stevia*


• 2 tbsp ground flaxseed


• 1 tbsp coconut flour


• 1/2 tsp baking powder


• 1/4 cup + 1 tbsp unsweetened almond milk*


• 1/4 cup egg whites


• 1/4 cup unsweetened applesauce


• 1/4 tsp butter extract (optional)


• 1/4 tsp maple extract

Note: In place of Stevia, you can substitute 1/4 cup sugar-free maple syrup and decrease the almond milk to 1/4 cup.

• 1/4 cup sugar-free maple syrup (I used Walden Farms brand)


• 1 scoop (25 g) vanilla whey protein powder


• 1/4 tsp unflavored gelatin (to thicken, optional)


• Sprinkles (optional)

1. Preheat oven to 350 F.


2. Whisk together dry ingredients.


3. Mix in wet ingredients until thoroughly combined.


4. Lightly spray donut pan with cooking spray and distribute between 5 wells.


5. Bake for 10 minutes, then dump out of donut pan on to a plate to cool.


6. Meanwhile, mix up frosting and place in fridge to thicken.


7. When ready, glaze your donuts, add sprinkles, and enjoy!

Maple-glazed Protein Donuts PDF (138 KB)

Nutrition Facts
Serving Size (1 donut) Recipe yields 5

Amount per serving

Calories 100

Total Fat11 g

Total Carbs9 g

Protein11 g

Fiber2 g

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Super Bowl 2015: 3 Healthy Super Swole Recipes!