Smarter Snacks for Football Fans

This year, when the gang comes over to watch football, score big with these healthy treats.

Rich and creamy onion dip with chips is a favorite and so easy to make by mixing sour cream into a flavor packet. But most dip mixes are loaded with MSG, sodium and artificial flavors, plus they have zero nutrition. Instead, make your own in a snap. You’ll keep in the creaminess and keep out the preservatives in that packet. It starts with dehydrated onions that you can find in the spice section of your local grocery store. To make it nutritious, choose plain, protein-rich Greek yogurt. Its tangy taste and creamy thickness is ideal for mimicking sour cream. Then go the extra yard and replace chips with carrots and zucchini spears for dipping.

Fast and Easy Onion Dip

3 tablespoons dehydrated onions
2 teaspoons each onion and garlic powder
1 tablespoon each Worcestershire sauce and balsamic vinegar
1 cup plain Greek yogurt

Place the dehydrated onions, and onion and garlic powders in a medium bowl and stir. Whisk in the Worcestershire sauce and vinegar. Fold in the yogurt with a spatula and chill for 30 minutes before serving.

Yield: 1 generous cup

Heart-healthy nuts and seeds make a tasty and filling snack. Choose this spicy blend instead of salted varieties.

Sriracha-Spiced Snack Mix

1 teaspoon brown sugar
1/2 teaspoon sweet chili powder
1/4 teaspoon garlic salt
1 teaspoon unsalted butter
1/2 cup whole almonds
1/2 cup peanuts
1/2 cup cashews
1/2 cup pumpkin seeds
2 teaspoons Sriracha sauce

In a small bowl, mix the sugar, chili powder and garlic salt.

In a medium skillet, heat the butter over medium heat. When it begins to foam (in about 20 seconds), add the nuts and seeds, and toss to coat. Add the dry mix and toss again. Reduce the heat to low and add Sriracha. Cook for 1 minute more, stirring occasionally, until the mixture becomes fragrant.

Cool to room temperature before serving.

Yield: 8 servings

More information

Expand your snacking repertoire with information on more seed varieties from the University of California Berkeley Wellness.