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Healthy Game Day Food

Football season is here and for many of us one of the most important aspects of the season is the food we get to eat. Whether you get into the game or just use Sunday as an excuse to veg out by the TV, this season we wanted to take the opportunity to share a football recipe that you won't feel as guilty indulging in. Here at Restorative Physical Therapy we truly believe that the "greatest wealth is health" so we want our clients to know how to implement healthy habits in every aspect of their lives.

This recipe for "Cowboy Caviar" dip (adapted from Cooke and Kate) combines four types of beans, colorful vegetables, and a slightly sweet lime dressing. It's so bold and fresh that I often find myself not only using it like salsa but also adding it to salads, on top of meats, or even just eating it by the spoonful.

Although there isn't any actual "caviar" in this recipe, your football party guests will think it it's just as divine with the healthy power that the four bean trio will bring. Along with lentils and peas, beans belong to the legume class of vegetable, a food category of more than 13,000 species that ranks as the world's second-most important source of calories and protein. Despite the thousands of varieties, most beans are nutritionally similar, providing high-fiber, low-fat source of folate, iron, and quality protein.

This healthy recipe yields a lot of "caviar", about 8 cups.


Cowboy caviar

  • 1 (14-ounce) cans black-eyed peas, rinsed and drained

  • 1 (14-ounce) can black beans, rinsed and drained

  • 1 (14-ounce) can kidney-beans, rinsed and drained

  • 1 (14-ounce) can garbanzo beans, rinsed and drained

  • 1 (14-ounce) can corn, drained, or 1 1/2 cups frozen corn

  • 1½ cups chopped tomatoes (about 4 Roma tomatoes, around ¾ pound)

  • 1 medium red, orange or yellow bell pepper

  • ¾ cup chopped red onion (about ½ small red onion)

  • ½ cup chopped cilantro, leaves and stems

  • 1 to 2 jalapeños, ribs removed, seeded and finely chopped

  • 1 avocado (optional)

Zesty Lime dressing

  • ⅓ cup olive oil

  • 3 tablespoons lime juice or red wine vinegar

  • 2 medium galic cloves, pressed or minced

  • 1 teaspoon salt

  • 1 teaspoon dried oregano

  • ⅛ teaspoon red pepper flakes

  • Freshly ground black pepper, to taste


  1. In a large serving bowl, combine the all of the top ingredients except the avocado. If you'll be including avocado, wait to dice it until you're ready to serve the dip, so it doesn't turn brown in the meantime.

  2. In a cup, whisk together the dressing ingredients until combined. Drizzle the dressing over the serving bowl and toss until well mixed. Season to taste with additional salt and pepper. For best flavor, let the mixture marinate in the refrigerator for at least 20 minutes before serving. If you're adding avocado, mix it in just before serving.

Pictures are from Cookie and Kate. Recipe is roughly adapted from Cookie and Kate as well.



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