Two Healthy Superbowl Snacks

Like millions of other North Americans, I plan to turn the Superbowl on tomorrow. I am not cheering for a particular team, and I don't really care about the outcome, but I enjoy the commercials, the half time show, and just being part of the phenomenon. Like millions of other North Americans, I also plan to eat while I watch the game, and there is a very good chance at least one, and perhaps both of these dips will be on my menu. Served with fresh veggies, baked tortilla chips, or warmed whole wheat pita bread, they are both packed with protein and fibre, and make delicious, healthy alternatives to more traditional Superbowl fare. That makes them a touchdown in my book.

Red Lentil Dip

250 mL dried small red lentils

1 bay leaf

olive oil

250 mL finely chopped onion

15 mL tomato paste

3 garlic cloves, minced

2 mL salt, orto taste

5 mL ground coriander

10 mL ground cumin

Pinch red pepper (optional)

45 mL fresh lemon juice (approximately 1/2 a large lemon)

Chopped fresh parsley (optional)

1. Place lentils and bay leaf in a large saucepan, and addwater until it is approximately 2 inches above lentils. Add water until it is approximately 5 cmabove lentils. Cover and bring to a boil over high heat. Reduce heat, andsimmer for 10-15 minutes until lentils are tender. Drain, and discard bay leaf.

2. Meanwhile, spray a small skillet with olive oil, and heatover medium heat. Add onion Cover, reduce heat, and simmer 8 minutes or untiltender. Drain well. Discard bay leaf.

Heat oil in a small nonstick skillet over medium-high heat.Add onion and sauté for approximately three minutes. Add tomato paste, garlic, cumin, coriander,salt, and red pepper (if using) to the pan and cook for approximately 5minutes, stirring occasionally.

3. Remove onion mixture from heat. Combine onion mixture,lentils, and lemon juice in a food processor, and process until smooth.

4. Transfer to a bowl, cover, and chill. If desired, garnish with fresh chopped parsley before serving. The dip tastes even better the next day.

Hummus

1 19 oz can chickpeas, drained (reserve liquid)

3 cloves garlic

10 mL tahini

30 mL fresh lemon juice (approximately half a lemon)

2 mL salt

2 mL ground pepper

90 mL reserved chickpea liquid

5-10 mL olive oil (optional)

1. Puree chickpeas,garlic, tahini, lemon juice, salt, pepper, and approximately 50 mL reservedchickpea liquid in food processor until smooth. Taste, and add additional chickpea liquid if you prefer a thinner dip.Adjust seasoning and lemon juice to taste, and add olive oil, if using. Process to combine.

2. Transfer to a bowl, cover, and chill until ready to serve.

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