Bryan Nader is a Sous Chef at Saint Mary's Health Care, a member of the new Mercy Health. A typical Super Bowl party includes lots of unhealthy appetizers and dips that are high in saturated fat, cholesterol and sodium. Today's On the Menu includes several recipe swaps that won't clog your arteries or raise your blood pressure.

Spinach and Artichoke Dip

" 1 Tbsp. Canola Oil
" I medium onion, finely diced ( about 1 ¼ cups)
" 1 ½ cups canned artichokes, drained and rinsed
" ½ cup reduced fat sour cream or non fat Greek yogurt
" 2 Tbsp. low fat mayonnaise
" 4 ounces reduced fat cream cheese
" ½ cup shredded reduced fat mozzarella
" ¼ tsp. salt
" ¼ tsp. ground black pepper
" 3 cloves of garlic, minced
" 1 (10 ounce) package chopped frozen spinach, thawed and drained well

1. Preheat oven to 375°F
2. Heat canola oil in a medium sized sauté pan over medium heat, until the oil shimmers.
3. Add the onions and cook for about 5 minutes, until onions begin to soften, then add garlic and cook for about 4 more minutes.
4. Remove pan from heat and allow the onions and garlic to cool.
5. In the bowl of a food processor add remaining ingredients along with cooled onion and garlic mixture. Pulse to combine.
6. Add mixture to a sprayed 9" baking dish and heat for 15 minutes.

Prep time: 20 minutes
Bake time: 20 minutes
Yields 12 servings

Nutrition Per Serving: Calories 87; Fat 6 g (sat 2.5 g); Protein 4 g; Cholesterol 12mg; Sodium 157 mg; Fiber 2 g; Carbohydrate 6 g
Our version cuts the calories, fat and saturated fat in half by swapping out reduced fat ingredients yet still provides 32% of your daily value for Vitamin A. Sodium is added as a preservative to many foods. Since our dip isn't sitting on a store shelf for a week, we were able to cut the sodium down by two-thirds.


" 3 Haas avocados
" Juice of 1 lime
" ¼ tsp. kosher salt
" ¼ tsp. cumin
" ¼ tsp. cayenne
" ½ medium Spanish onion, diced
" ½ jalapeno, minced and seeded (optional)
" 2 Roma tomatoes, diced
" 1 Tbsp. chopped fresh cilantro
" 1 clove garlic, minced


1. In a large bowl add all ingredients minus the tomatoes.
2. Mashed together using a fork or potato mashers to combine well.
3. Fold in tomatoes and allow it to sit covered in refrigerator for 1 hour before serving.

Prep time: 15 minutes
Inactive prep time: 1 hour
Yields 8 servings

Nutrition Per Serving: Calories 118; Fat 10 g (sat 1.5 g); Protein 4 g; Cholesterol 0 mg; Sodium 80 mg; Fiber 5 g; Carbohydrate 8 g

Guacamole is a very easy dip to make and a great one to get the kids involved with. It contains 10% of your daily value for potassium, which helps regulate blood pressure and is rich in heart healthy monounsaturated fat. However, it is a higher calorie dip whether you make it at home or buy it, so as with most dips, limit your portion size if you are trying to lose weight.

Queso Dip

" 1 large Spanish onion, chopped
" 3 cloves of garlic, minced
" 1 poblano or jalapeno pepper, diced
" ½ cup low sodium vegetable broth
" 1 ¼ cups skim milk
" 3 Tbsp. cornstarch
" 1 (10 ounce) can of chopped tomatoes with chilies
" 1 ¾ cups reduced fat Cheddar cheese, shredded
" 2 Tbsp. chopped fresh cilantro
" Juice of 1 lime
" ½ tsp. kosher salt
" ¼ tsp. fresh ground pepper
" ¼ tsp. ground cumin
" 1 tsp. chili powder

1. In a small bowl combine ¼ cup milk with cornstarch using a whisk.
2. Spray a medium sauté pan with non-stick cooking spray and place over medium heat, add onions, garlic and pepper, and cook for 5 minutes. Add broth and milk and simmer for 5 minutes.
3. Add cornstarch mixture and stir constantly. Once it begins to thicken, reduce heat.
4. Add the cheese and stir until it melts, then add remaining ingredients.

Prep time: 20 minutes
Cook time: 15 minutes
Yield 12 servings

Nutrition Per Serving: Calories 60; Fat 1.5 g (sat 1 g); Protein 6 g; Cholesterol 5 mg; Sodium 265 mg; Fiber 0 g; Carbohydrate 6 g

If your Super Bowl fans want meat added to their queso, we recommend adding cooked turkey sausage.

Homemade Pita Chips

" 1 package pita bread
" Olive oil or non stick cooking spray
" Kosher salt and ground pepper to taste

1. Heat oven to 375°F
2. Cut each pita bread into 8 wedges.
3. Lay out on sheet tray and sprinkle lightly with olive oil, or cooking spray.
4. Season with salt and pepper and bake for 10-15 minutes turning over once half way through cooking.
Prep time: 5 minutes
Cook time: 15 minutes
Yield 8 servings

Homemade Tortilla Chips

" 1 package white corn tortillas
" 2 Tbsp. canola oil
" Salt to taste

1. Heat broiler
2. Cut tortillas into wedges (the larger the size the bigger your chip will be)
3. Lightly brush both sides of tortillas with oil and season with salt
4. Spread out evenly on sheet tray and heat until broiler for 2-3 minutes
5. Turn chips over and heat again for 2-3 minutes
6. Remove from oven and allow to cool

Prep time: 5 minutes
Cook time: 8 minutes
Yield 8 servings

Homemade Pita and Tortilla Chips are also fun recipes to get the kids involved with. Give them a brush and the portioned out oils along with a pizza cutter and they are all set to help in the kitchen with little mess. Other alternatives for your dip include low fat pretzels or pretzel crisps, baby carrots, celery, broccoli and cucumber. We do encourage an equal offering of veggies to grains for dipping.