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AGEIST Appetizer: Three Healthy Super Bowl Dips

With game-day excitement building, we created three healthier alternatives to classic dips without sacrificing taste. Our Mediterranean Greens Dip, Pink Garbanzo Purée, and Sweet Corn Pico de Gallo bring vibrant flavors, better-for-you ingredients, and a winning lineup of textures to keep everyone on their toes.

This year, we crafted three flavor-packed Super Bowl dip recipes to elevate the spread at your party. With game-day excitement building, we created healthier alternatives to classic dips without sacrificing taste. Our Mediterranean Greens Dip, Pink Garbanzo Purée, and Sweet Corn Pico de Gallo are loaded with fresh, nutrient-rich ingredients, swapping out heavy creams and processed additives for protein-packed cottage cheese, fiber-rich chickpeas, and antioxidant-boosting beets. 

Whether you’re hosting a crowd, attending someone else’s party, or just enjoying the game with family, these dips bring vibrant flavors, better-for-you ingredients, and a winning lineup of textures to keep everyone on their toes.


Mediterranean Greens Dip

This recipe combines spinach and parsley with creamy cottage and feta cheese. Enhanced with aromatic herbs and a zesty lemon finish, our mediterranean greens dip is both flavorful and nourishing.

Key Ingredients & Their Health Benefits

  • Spinach: Rich in iron as well as vitamins A and C, it supports immune function and eye health
  • Parsley: High in antioxidants and vitamin K; promotes bone health and has anti-inflammatory properties
  • Olive Oil: Contains monounsaturated fats, which supports heart health and provides anti-inflammatory benefits
  • Cottage Cheese: Low in fat and high in protein; aids in muscle repair and growth

Recipe for Mediterranean Greens Dip

Yields: Approximately 2.5 cups
Recommended Serving: Serve with whole-grain crackers, pita chips, or an assortment of fresh vegetables

Nutritional Information Per Serving (¼ cup):

  • Calories: 80
  • Protein: 5g
  • Carbohydrates: 3g
  • Healthy Fats: 6g
  • Fiber: 0.5g

Ingredients

  • ½ cup fresh spinach
  • ½ cup fresh parsley, chopped
  • ½ tsp. onion powder
  • ½ tsp. dried oregano
  • Juice of ½ lemon
  • 2 tbsp. extra virgin olive oil
  • 1.5 cups low-fat cottage cheese
  • ½ cup crumbled feta cheese
  • ¼ tsp. ground black pepper
  • ½ tsp. salt
  • ½ tbsp. minced garlic

For the Garnish:

  • ½ cucumber, diced
  • ½ cup grape tomatoes, halved
  • Dash of lemon juice
  • Salt and pepper to taste
  • Pinch of dried oregano

Instructions

  1. Prepare the Dip: In a blender or food processor, combine the spinach, parsley, onion powder, oregano, lemon juice, olive oil, cottage cheese, feta cheese, black pepper, salt, and garlic. Blend until smooth and well combined.
  2. Prepare the Salad Garnish: In a separate bowl, mix the diced cucumber and halved grape tomatoes. Drizzle with a dash of lemon juice and sprinkle with salt, pepper, and oregano.
  3. Assemble: Spoon the salad garnish over the prepared dip in the serving bowl. Serve immediately or refrigerate until ready to enjoy.

Pink Garbanzo Purée

For those looking to add both color and nutrition to their game-day snacks, this Pink Garbanzo Purée is the perfect choice. The combination of garbanzo beans and tahini delivers a protein-packed base, while the beet adds a natural sweetness, earthiness, and an antioxidant boost. Creamy texture and bold flavors make this super bowl dip a healthier alternative to traditional hummus.

Key Ingredients & Their Health Benefits

  • Garbanzo Beans (Chickpeas): Rich in plant-based protein and fiber; helps with digestion and supports sustained energy levels
  • Beets: Packed with antioxidants and nitrates; promotes heart health and boosts endurance
  • Tahini: A great source of healthy fats and calcium; supports bone health and provides a creamy texture
  • Hemp Hearts: High in omega-3s and protein; supports brain function and muscle recovery

Recipe for Pink Garbanzo Purée

Yields: Approximately 2 cups
Recommended Serving: Great with pita chips, veggie sticks, or as a sandwich spread

Nutritional Information Per Serving (¼ cup):

  • Calories: 100
  • Protein: 5g
  • Carbohydrates: 10g
  • Healthy Fats: 5g
  • Fiber: 3g

Ingredients

  • 1 can garbanzo beans, drained and rinsed
  • 3 tbsp. tahini
  • 1 large beet (canned or roasted)
  • 2 tbsp. Greek yogurt
  • 1 tbsp. hemp hearts
  • ½ tbsp. diced garlic
  • ½ tsp. ground black pepper
  • ½ tsp. oregano
  • ½ tsp. salt

Instructions

  1. Blend the Ingredients: In a food processor or blender, combine garbanzo beans, tahini, beet, Greek yogurt, hemp hearts, garlic, black pepper, oregano, and salt. Blend until smooth and creamy, scraping down the sides as needed.
  2. Adjust Texture & Seasoning: If the dip is too thick, add 1–2 tablespoons of water or olive oil to reach desired consistency. Taste and adjust seasoning if needed.
  3. Serve & Enjoy: Transfer to a serving bowl and garnish with additional hemp hearts or a drizzle of olive oil. Serve immediately or refrigerate until ready to enjoy.

Sweet Corn Pico de Gallo

A refreshing and zesty Super Bowl dip packed with sweet corn, juicy tomatoes, and a hint of spice. This salsa is perfect with chips or as a vibrant topping for tacos, grilled proteins, or salads.

Key Ingredients & Their Health Benefits

  • Sweet Corn: A natural source of fiber and antioxidants; supports digestive health and provides energy
  • Grape Tomato: Rich in vitamin C and lycopene; supports skin health and has anti-inflammatory properties
  • Jalapeño Pepper: Contains capsaicin, which boosts metabolism and promotes heart health
  • Lime Juice: High in vitamin C; helps with digestion

Recipe for Sweet Corn Pico de Gallo

Yields: Approximately 1.5 cups
Recommended Serving: Perfect with tortilla chips, as a taco topping, or alongside grilled dishes

Nutritional Information Per Serving (¼ cup):

  • Calories: 30
  • Protein: 1g
  • Carbohydrates: 6g
  • Healthy Fats: 0.5g
  • Fiber: 1g

Ingredients

  • 2 tbsp. sweet corn
  • 1 cup grape tomatoes, diced
  • ½ white or red onion, diced
  • ½ tbsp. diced garlic
  • Half of a small jalapeño pepper, diced and de-seeded (keep more or less seeds to adjust spice to preference)
  • ½ tsp. ground black pepper
  • ½ tsp. oregano
  • ½ tsp. salt
  • Half a carrot, finely diced
  • 1 tbsp. lime juice
  • 1 tbsp. white vinegar

Instructions

  1. Prepare the Ingredients: Dice the grape tomatoes, onion, jalapeño, and carrot. Mince the garlic finely.
  2. Mix Everything Together: In a medium bowl, combine all the ingredients. Stir well to distribute flavors evenly.
  3. Let It Rest: Allow the salsa to sit for at least 10–15 minutes for the flavors to meld.
  4. Serve & Enjoy: Serve immediately with tortilla chips or as a topping for tacos, grilled chicken, or fish.

Photos by Kali Gilbreath

See medical disclaimer below. ↓

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The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

 

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