A Locavore Super Bowl Menu (pssstt it’s healthy too)


One consumerist trap that I am embarrassed to admit (nah, no I’m not) is that I love football season and mostly the grand finale of it all, the Super Bowl (I would have liked it more had it been the Packers or the niners but….).  I also love any excuse to cook and to have parties. I already know what you are saying, “Super bowl menu local? healthy? get out!” And I counter with “yes, yes, and no way!” Most people think seven layer dip and little weenies and doritos, well not in my house. I say let there be dips and soul food!

Hummus Two Ways

  • 1lb dried garbanzos (I used Camas Country)
  • 4-5 garlic cloves
  • Walnuts, almonds, hazelnuts (any type of local nut, the typical ingredient this is replacing is tahini so you want a mellower flavored nut)
  • Olive oil (optional)
  • Lemon juice (optional, but recommended)
  • Salt and pepper
  • [Hummus 1] Roasted Red Pepper, cumin, paprika, green onion
  • [Hummus 2] Pesto (or just basil), herb de provence, kale/chard/spinach, flax seed

Directions: Soak garbanzos over night, the next day, boil the beans for about 30 minutes until the beans become a little softer (they will still be pretty tough this is just fine). Strain the beans, and place half in a food processor. Add two or three cloves of garlic, salt, pepper, a few tablespoons lemon juice. Start the food processor and either add olive oil, warm water, or a mixture of both. I put a tablespoon or so of olive oil and used water for the rest (normal recipes call for all olive oil, but I do not think it is necessary, and it saves a bunch of calories to just use the water). Once the hummus is the consistency desired, add the rest of the ingredients.

“Ranch” Carrot Dip (all the flavors of ranch with out all that other freaky stuff)

  • 8oz Greek or Nonfat Yogurt (that has been strained over night through a sieve or cheese cloth so that it become thicker)
  • 8oz cream cheese (Nancy’s has the yogurt and the cheese)
  • 2 c shredded carrots
  • 1/2 c finely chopped fresh dill or 1/4 c dill weed
  • 1-2 cloves garlic finely minced
  • 1/4 c finely chopped green onion or  2 T onion powder
  • Salt and pepper to taste
  • (optional) bleu or parmesan cheese

Mediterranean Dip

  • 160z yogurt (done the same as the recipe above)
  • 1-2 cloves garlic minced
  • 1 jar roasted red peppers (I canned mine this summer)
  • 1 jar marinated artichoke
  • 1 jar olives (these are not local for me, but can be purchased organically and from as near as central California)
  • oregano, basil, salt, and pepper

Directions: Either put peppers, artichoke, and olives in a food processor and process until finely chopped, or finely chop by hand. Mince the garlic. Add all ingredients together and season to taste.

Salmon Burgers with Cabbage Slaw

  • 1 can (14-15oz) salmon (I get the Oregon or north pacific cans) or 1lb fresh salmon
  • 1 onion or 1/2 c green onion
  • 2 cloves garlic minced
  • 1/4 c fresh parsley chopped
  • 1 egg or 2 egg whites
  • 1/2 c bread crumbs
  • 1 T Worcestershire
  • Salt, pepper, paprika
  • Slaw: 1/2 cabbage sliced, 1 beet and a few radishes finely sliced (julienne style), 1 T dijon mustard, 1 T lemon juice, salt, pepper, and dill (you can also use mayo in this part, but I am not a huge fan, I always sub plain yogurt for this)

Directions: Puree salmon in food processor (or hand chop) salmon. Mix all the rest of the ingredients in a bowl with hand and add more egg if too dry or more breadcrumbs if too sticky. Form into four 1/4lb patties and grill in pan over medium heat.

Chicken Sloppy Joes (adapted from Rachel Ray Food Network recipe)

  • 2 pounds chicken or turkey breast
  • 1 carrot grated
  • 1 onion finely chopped, or 1/2 c chopped green onion
  • 2 to 3 cloves garlic minced
  • Salt, pepper, cumin, cayenne, and paprika
  • 2 T red wine vinegar
  • 2 T honey
  • 2 T Worcestershire sauce
  • 1/4 c hot sauce (or I took chili peppers I dried this summer, rehydrated, and finely chopped)
  • 1 c tomato sauce
  • 1 c chicken stock

Directions: Add meat to skillet and cook thoroughly. At the same time in a separate skillet saute carrots and onion with seasonings until softened. In a bowl combine the vinegar, honey, Worcestershire, hot sauce/peppers, tomato sauce and stock. Combine chicken, veggies, and liquid into the pan and stir to combine. Simmer until chicken begins to pull apart and shred with a fork. Pile sloppy joe filling onto buns and top with bleu cheese and pickles if desired.

Got any tasty super bowl/party recipes? Throw ’em this way! Happy winter!


About Megan French

I am a dreamer. I am a hopeful soul that thinks one day we could come together to support each other in a community; support one another's services, hard-work, products, and knowledge. I hope that one day we can be global and local thinkers; supporting each other economically through local interactions and supporting the world globally by respecting other cultures and learning from them. Through local thought and community relationships we can clean up our world environments, power figures, and idea about what is most important in our lives. It all begins with knowledge and understand about how to get back to the basics: cooking, sewing, foraging, preserving, scouting... DIY for life and for the future of our society.

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